6:30

9:30

Desjejum
Prot

Carb

Gord

3 Claras de ovos
200ml Leite desnat.
10g Nescau

10.75
6
0.35

0.72
9
8.5

0.17
0
0.3

kcals
145.5

17.1
68.4
47

18.22
72.88
95

0.47
4.23

Prot

Carb

Gord

2.37
1.84
1.5

12.27
3.92
0.48

1.07
5.57
1.8

5.71
22.84
14

16.67
66.68
40

8.44
75.96
29

15:00

(g)
(kcal)
(%)

kcals
165.5

Prot

1 Po integral (fatia)
1 Queijo mozz. (fa)
0.5 Maion. Light (col)

kcals
178.6
3

Lanche (tarde)

1 Po integral (fatia)
4u Cast. Caj Mdia
15g Requeijo light

(g)
(kcal)
(%)

Lanche (manh)

21:30

(g)
(kcal)
(%)

2.3
7.36
0

9.66
38.64
22

Ps-Slido
Prot

105g Arroz branco

60g Atum slido ao n.
Tomate

kcals
187

(g)
(kcal)
(%)

2.79
14

16.79
67.16
36

12:00
Carb

Gord

12.5
1.09
0.56

0.9
5.86
2.5

Almoo

100g Frango Assado

105g Arroz Branco
50g Feijo
Salada Crua

Prot

Carb

Gord

27.07
2.79
2.16

0
29.3
4.8

13.49
0.29
0.28

18:00
200g
100g
14.15
56.6
32

9.26
83.34
47

Carb

Gord

29.3
0

0.29
0

29.3
117.2
63

0.29
2.61

kcals
391

34.1
136.4
35

14.06
126.54
32

Prot

Carb

Gord

3 Gemas de ovos
200ml Leite desnat.
15g Amendoim

8.06
6
4.1

1.83
9
3

13.48
0
7.1

kcals
313.2

18.16
72.64
23

13.83
55.32
18

20.58
185.22
59

23:30

(g) 32.02
(kcal) 128.08
(%)
33
Ceia

335
20:30
60g
30g

287

(g)
(kcal)
(%)

Proteinas
Carboidratos
Gorduras
TOTAL
Pr-Treino

Gramas
155.46
219.44
55.9
430.8

%
31
44
25
100

Kcal
621.84
877.76
503.1
2002.7

Prot

Carb

Gord

4.02
32

41.42
0

0.3
2.5

36.02
144.08

41.42
165.68

2.8
25.2

Ps-Treino

Prot

Carb

Gord

Whey
Malto

20
0

24
27.75

0
0

20
80

51.75
207

0
0

Batata doce
Peito de frango

TOTAL (g)
KCAL

TOTAL (g)
KCAL