Matheus7z

Vleo manoo ... quanto mais ou menos de gordura ? quais as melhores fonte de gordura boa ?

eu fiz a avaliaçao , o cariha la disse que é praticamente 0

Altura: 171cm Peso: 69,5kg BF: 8~6 % Medidas: Tórax: 91cm Cintura: 72cm Abdome: 76cm Quadril: 90cm Antebraços: 25cm Braços: 32cm Coxas: 53cm Panturrilhas: 37cm Objetivo da dieta: Bulking Limpo (Ganho de massa magra sem ganhar muita gordura) Aguá: 2500ml CAFE DA MANHA 6:00 50g pão de forma integral 7,8 14,0 1,7 104 30g queijo cottage 3,1 0,5 0,9 22 3 claras de ovo 9,4 0,9 0,1 51 TOTAL: PROTEÍNAS: 21,1 CARBOIDRATOS: 17,5 GORDURAS: 2,9 KCAL:200 LANCHE DA MANHA 10:30 1 fruta qualquer (maça, banana, laranja) ALMOÇO 13:30 150g frango 46,4 0 6,8 260 150g brócolis 3,6 10,6 0,6 53 100g couve-flor 1,8 4,1 0,4 23 150g batata doce 0,9 27,6 0 115 30g atum 6,0 0 0,3 27 2 claras de ovo 6,3 0,6 0,1 34 salada verde a vontade (alface, rúcula, espinafre e agrião) TOTAL: PROTEÍNAS: 65,7 CARBOIDRATOS: 42,9 GORDURAS: 11,0 KCAL: 489 LANCHE DA TARDE 15:00 12g gelatina diet 5,6 3,2 0 36 PRE-TREINO 16:30 50g pão de forma integral 7,8 14,0 1,7 104 4 claras de ovo 12,6 1,2 0,2 68 75g banana 0,8 17,1 0,2 66 250ml cafe 0 0 0 0 TOTAL: PROTEÍNAS: 21,0 CARBOIDRATOS: 32,2 GORDURAS: 2,0 KCAL: 234 PÓS-TREINO 19:15 30g whey protein 24,0 3,0 1,0 120 (com leite desnatado ou não ?) JANTA 20:30 150g frango 46,4 0 6,8 260 150g brócolis 3,6 10,6 0,6 53 150g couve-flor 2,7 6,1 0,6 34 30g atum 6,0 0 0,3 27 3 claras de ovo 9.5 0,9 0,2 51 (salada verde a vontade (alface, agrião, rúcula, espinafre) TOTAL: PROTEÍNAS: 68,1 CARBOIDRATOS: 20,0 GORDURAS: 10,0 KCAL: 440 CEIA 22:00 2 ovos cozidos 11,3 1,0 9,5 140 250ml de leite desnatado 6,3 9,4 0 63 TOTAL: PROTEÍNAS: 17,6 CARBOIDRATOS: 10,4 GORDURAS: 9,5 KCAL:203 TOTAL DO DIA : PROTEINAS: 195,8 CARBOIDRATOS: 127,0 GORDURAS: 36,1 KCAL:1740 TMB: 1743,8 GASTO DIARIO DE CALORIAS: 2702,8 (coloquei moderamente ativo , faço academia de segunda a sexta de 17:00 às 18:30) EVOLUÇÃO EM 3 MESES 11/05 80kg BF: 19% 15/08 68kg BF: 8~6% Mudo algo na dieta ?

Entao pessoal, fiz avaliação hoje e o instrutor(o carinha da academia) foi fazer a medição de gordura , ai ele falou: só tem pele mano , tu praticamente não tem gordura, fiquei meio assim ... ai estou com essa duvida , qual a % de gordura que eu tenho ?

Vleo ae pessoal

Altura: 170cm Peso: 68kg faço academia se segunda a sexta , entre 1h e 1h:30m. já fiz vários cálculos mas nunca seguei numa conclusão , qual o melhor calculo para calcular a ingestão correta de calorias por dia ?

Então pessoal, queria saber quanto de proteina e quantas calorias devo consumir, quero ganhar massa magra sem gahar muita gordura. Idade: 17 anos Altura: 170 cm Peso: 68 kg BF: vou fazer avaliação semana que vem. me ajudem , estou na duvida se compro o Whey ou nao, eu iria compra o whey da 100 gold optimun, ele é bom ?

Iae marombada, então navegando na net vi um artigo falando que o café tira as proteínas do leite e café interfere na absorção do cálcio contido no leite, verdade ?

tipo, ele frito na anti-aderente fica a mesma coisa que se eu tivesse cozido ?

Se eu frita 1 ovo na frigideira ante-aderente , sem por óleo , as kcal aumentam ? e se perde alguma nutriente ..

Mas ninguem ?

Oque eu posso mudar pra melhorar minha dieta ? quero ganhar massa , sem ganha muita gordura .. tenho duvida tambem do que comer na ceia antes de durmi

Oque comer no pre treino ? tambem acho que 1 fruta e muito pouco, nao tenho ideia do que comer no pre

<p><strong>ALTURA:&nbsp;<span style="color:#ff0000;">171 cm</span></strong></p> <p><b>PESO:<span style="color:#ff0000;"> 68 kg</span></b></p> <p><b>BF:&nbsp;</b></p> <p><b>MEDIDAS:</b></p> <p><b>OBJETIVO DA DIETA:<span style="color:#ff0000;"> QUERO GANHAR MASSA MAGRA , SEM GANHAR MUITA GORDURA.</span></b></p> <p>&nbsp;</p> <p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</p> <p>&nbsp;</p> <p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<font color="#ff0000" size="4">KCAL <span style="font-size:18px;">&nbsp; &nbsp;&nbsp;</span></font><span style="font-size:18px;"><span style="color:#800080;">PROT &nbsp;</span><span style="color:#8b4513;">CARBO &nbsp; &nbsp; &nbsp;</span><font color="#ffd700">GORD</font></span></p> <p><strong>CAF&Eacute; DA MANHA 6:00h</strong></p> <p>200ml de leite desnatado &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<strong><span style="color:#ff0000;">63 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">6,3 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#8b4513;">9,4 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ffd700;">0</span></strong></p> <p><span style="color:#000000;">60g &nbsp; &nbsp; de queijo cottage &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><strong><span style="color:#ff0000;">44 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">7,4</span><span style="color:#ff0000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#8b4513;">1,6</span><span style="color:#ff0000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#ffd700;">0,6</span></strong></p> <p><font color="#000000">50g de&nbsp;p&atilde;o&nbsp;de forma integral &nbsp;</font><strong><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ff0000;">104</span><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">7,8</span><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#8b4513;">14,0</span><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ffd700;">1,7</span></strong></p> <p>2 claras de ovo &nbsp; &nbsp;<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#ff0000;">34</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">6,3</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#8b4513;">0,6</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#ffd700;">0,1</span></b></p> <p><span style="font-size:18px;"><strong>TOTAL:&nbsp;<span style="color:#ff0000;">245 &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">27,8 &nbsp; &nbsp;&nbsp;</span><span style="color:#8b4513;">25,6 &nbsp; &nbsp;&nbsp;</span><span style="color:#ffd700;">2,4</span></strong></span></p> <p>&nbsp;</p> <p>&nbsp;</p> <p><span style="color:#000000;"><b>LANCHE DA MANHA 10:30h</b></span></p> <p><span style="color:#000000;"><b>1 barra de cereal Nestle &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 64 1,5 11 1,6</b></span></p> <p>&nbsp;</p> <p><span style="color:#000000;"><b>ALMO&Ccedil;O 13:30</b></span></p> <p><span style="color:#000000;">salada verde a vontade<b> </b></span><b><font color="#008000">(alface, agri&atilde;o,&nbsp;r&uacute;cula, espinafre)</font></b></p> <p><span style="color:#000000;">100g de file de frango grelhado<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#ff0000;"><b>173 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>30,9</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#daa520;"><b> </b></span><span style="color:#ffd700;"><b>4,5</b></span></p> <p><font color="#000000">100g de&nbsp;br&oacute;colis</font><b style="color: rgb(0, 0, 0);">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b><span style="color:#ff0000;"><b>35</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#800080;"><b>2,3</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#8b4513;"><b>7,2</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#ffd700;"><b>0,4</b></span></p> <p><span style="color:#000000;">100g de couve-flor &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ff0000;"><b>23</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>1,8</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#8b4513;"><b>4,1</b></span><span style="color:#ffd700;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0,4</b></span></p> <p><span style="color:#000000;">100g de batata doce<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ff0000;"><b>76</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>0,6</b></span><span style="color:#000000;"><b>&nbsp;</b></span><b style="color: rgb(139, 69, 19);">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 18,4 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#ffd700;">&nbsp;0</span></b></p> <p><span style="color:#000000;">100g de pepino &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<b> </b></span><span style="color:#ff0000;"><b>12</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#800080;"><b>0,6</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2,6</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#ffd700;"><b>0,1</b></span></p> <p><font color="#000000">60g de ervilha<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#ff0000;"><b>37</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#800080;"><b>2,4</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#8b4513;"><b>6,8</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ffd700;"><b>0,2</b></span></p> <p><font color="#000000">60g de atum<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ff0000;"><b>54</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#800080;"><b>12</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><font color="#000000"><b>&nbsp;&nbsp;</b></font><span style="color:#ffd700;"><b>0,7</b></span></p> <p><font color="#000000">60g de tomate &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<b> </b></font><span style="color:#ff0000;"><b>10</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#800080;"><b>0,5</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#8b4513;"><b>2,3</b></span><span style="color:#ffd700;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b><b>0,1</b></span></p> <p><font color="#000000">50g de palmito<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#ff0000;"><b>10</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#800080;"><b>1</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0</b></span><span style="color:#ffd700;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 0&nbsp;</b></span></p> <p><span style="color: rgb(0, 0, 0);">50g de cenoura &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><b style="color: rgb(0, 0, 0);"><span style="color:#ff0000;">20</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">0,5</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">4,8</span><span style="color:#ffd700;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 0,1</span></b></p> <p><font color="#000000">40g de cebola</font><b style="color: rgb(0, 0, 0);">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#ff0000;">16</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#800080;">0,4</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">3,7</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#ffd700;">0</span></b></p> <p><font color="#000000">30g de milho verde &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ff0000;"><b>27</b></span><span style="color:#800080;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;1</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b><b>6,4</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#ffd700;"><b>0,3</b></span></p> <p><font color="#000000">2 claras de ovo<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ff0000;"><b>34 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>6,3 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><font color="#000000"><b> </b></font><span style="color:#8b4513;"><b>0,6 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><font color="#000000"><b> </b></font><span style="color:#ffd700;"><b>0,1</b></span></p> <p><span style="font-size:18px;"><span style="color:#000000;"><b>TOTAL:</b></span><span style="color:#ff0000;"><b> 527</b></span><span style="color:#000000;"><b> &nbsp; &nbsp; </b></span><span style="color:#800080;"><b>&nbsp;60,4</b></span><span style="color:#000000;"><b> &nbsp; &nbsp; &nbsp;</b></span><span style="color:#800000;"><b>56,9</b></span><span style="color:#000000;"><b> &nbsp; &nbsp; </b></span><span style="color:#ffd700;"><b>7,0&nbsp;</b></span></span></p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p><span style="color:#000000;"><b>LANCHE DA TARDE / PRE TREINO 16:30</b></span></p> <p><span style="color:#000000;">250ml de cafe<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </b></span><span style="color:#ff0000;"><b>&nbsp;0 </b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b> 0</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#8b4513;"><b> 0 &nbsp; </b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ffd700;"><b>0</b></span></p> <p><font color="#000000">50g de&nbsp;p&atilde;o&nbsp;de forma integral &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</font><span style="color:#ff0000;"><b>104</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>&nbsp;7,8</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#8b4513;"><b>14,0</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ffd700;"><b>1,7</b></span></p> <p><span style="color:#000000;">2 claras de ovo<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ff0000;"><b> 34 &nbsp;</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>6,3</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#8b4513;"><b> 0,6 </b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ffd700;"><b>0,1</b></span></p> <p><b><span style="color:#000000;"><span style="font-size:18px;">TOTAL: </span></span><span style="color:#ff0000;"><span style="font-size:18px;">138 &nbsp; &nbsp; &nbsp;&nbsp;</span></span><span style="color:#800080;"><span style="font-size:18px;">14,1</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp;</span></span><span style="color:#8b4513;"><span style="font-size:18px;">14,6</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp;</span></span><span style="color:#ffd700;"><span style="font-size:18px;">1,8</span></span></b></p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p><strong><span style="font-size:18px;">Academia 17:00h at&eacute; 19:00h</span></strong></p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p><b>P&Oacute;S</b><span style="font-size:14px;"><strong>&nbsp;TREINO 19:15h</strong></span></p> <p><span style="font-size:14px;">250ml de leite desnatado &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <strong>&nbsp;<font color="#ff0000">&nbsp;6,3</font>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">6,3</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">9,4 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span> <span style="color:#ffd700;">0</span></strong></span></p> <p><span style="font-size:14px;">2 ovos inteiros cozido &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<strong> <span style="color:#ff0000;">139</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#800080;">11,3</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">1,0</span><span style="color:#ffd700;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 9,5</span></strong></span></p> <p><span style="font-size:14px;">1 clara de ovo cozido &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<strong><span style="color:#ff0000;">17</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">3,1</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#8b4513;">0,3 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#ffd700;"> 0,05</span></strong></span></p> <p><span style="font-size:14px;"><strong><span style="color:#000000;"><span style="font-size:18px;">TOTAL:</span></span><span style="color:#ff0000;"><span style="font-size:18px;">219</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span></span><span style="color:#800080;"><span style="font-size:18px;">20,7</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp;</span></span><span style="color:#8b4513;"><span style="font-size:18px;">10,7</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span></span><span style="color:#ffd700;"><span style="font-size:18px;">9,6</span></span></strong></span></p> <p>&nbsp;</p> <p>&nbsp;</p> <p><b>JANTAR 20:00h</b></p> <p>A mesma coisa do que o almo&ccedil;o, s&oacute; que retiro a batata doce.</p> <p><strong><span style="font-size:18px;">TOTAL: <span style="color:#ff0000;">451</span> &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#800080;"> 60,3 </span>&nbsp; &nbsp; &nbsp; &nbsp; <span style="color:#8b4513;">56,9</span> &nbsp; &nbsp; &nbsp; &nbsp; <span style="color:#ffd700;">7,0</span></span></strong></p> <p>&nbsp;</p> <p>&nbsp;</p> <p><span style="color:#000000;"><strong><span style="font-size:18px;">CEIA 22:00</span></strong></span></p> <p>250ml de leite desnatado &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<strong>&nbsp;<font color="#ff0000">&nbsp;6,3</font>&nbsp; &nbsp; &nbsp; &nbsp;<span style="color: rgb(128, 0, 128);">6,3</span>&nbsp; &nbsp; &nbsp;&nbsp;<span style="color: rgb(139, 69, 19);">9,4 &nbsp; &nbsp; &nbsp;&nbsp;</span>&nbsp;<span style="color: rgb(255, 215, 0);">0</span></strong></p> <p>&nbsp;</p> <p>&nbsp;</p> <p><strong><span style="font-size:24px;">TOTAL: &nbsp;<span style="color:#000000;"><span style="font-size:18px;">KCAL:</span></span></span><span style="font-size:18px;"><span style="font-size:24px;"><span style="color:#ff0000;">1707 / 1900 &nbsp; &nbsp;</span></span><span style="color:#000000;">PROT:&nbsp;</span></span><span style="font-size: 24px; color: rgb(128, 0, 128);">189,5g &nbsp; &nbsp;&nbsp;</span><span style="color:#000000;"><span style="font-size: 24px;"><span style="font-size:18px;">CARBO:</span></span><span style="font-size: 24px;">&nbsp;</span></span><span style="font-size: 24px; color: rgb(139, 69, 19);">157,6g &nbsp; &nbsp;&nbsp;</span><span style="color:#000000;"><span style="font-size: 24px;"><span style="font-size:18px;">GORD</span>:&nbsp;</span></span><font color="#ffd700" style="font-size: 24px;">30,0g</font></strong></p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p>

quais os melhores canais do youtube ?

Então pessoal, vocês conhecem algum canal ou programa de TV que fale sobre academia , musculação , hipertrofia , etc, ? meio que um Bem Estar só que sobre academia .

Eu tomo 300 ml de leite desnatado antes de dormir , tem algum problema ? to querendo ganhar massa magra sem ganhar muita gordura.. me ajudem com dicas