começei malha fais 2 semanas
quero ganhar massa muscular
pesso que me ajudem pois esta é minha primeira dieta
ALTURA:1,84
PESO:73kilos
OBJETIVO:ganhar massa muscular+hipertrofia
CAFÉ -8hs
iogurte 200ml- 153kcal/4,2g prot/25g carb/4,0g gord
Aveia em flocos 30g - 107kcal/7g prot/34g carb/4,5g gord
Pão Integral 1 1/2fat - 70kcal/6g prot/12g carb/1,7g gord
Banana 1 unidade - 92kcal/1g prot/20g carb/0,4g gord
Total 422kcal/18,2g prot/91,0g carb/10,6g gord
Pré-Treino - 9h40
Pão Integral 25g - 60kcal/ 4g prot/ 8g carb/1,2g gord
carne de peito de ave 40g -46kcal/8.0 prot/carb 1.2/gord 1.0
Farelo de aveia 30g - 105kcal/4g prot/10g carb/2g gord
Bananas 2 unid - 184kcal/2g prot/40g carb/0,8g gord
HARD GAINER MASS 3000 50 gramas -211kcal/pro 7.5g/carb 34,0/gord 4.5g
Total 620kcal/25.5g prot/100g carb/9,7g gord
Pós-Treino - 10h40
HARD GAINER MASS 3000 50 gramas -211kcal/pro 7.5g/carb 34,0/gord 4.5g
1 barra de cereais nutry 75g -97kcal/pro 1.6g/carb 18g/gord 2.1g
Total 308kcal/9,1g prot/78g carb/6,6g gord
Almoço - 11h20
Arroz Cozido 150g -165kcal/3g prot/37g carb/0g gord
Feijão Cozido 75g -60kcal/3,3g prot/9g carb/1,5g gord
hamburguer assado 56g -108kcal/8.8g prot/0g carb/7.8g gord
Total 333kcal/15,1g prot/46,0g carb/9,3g gord
Lanche 1 - 14h
Pão Integral 75g -150kcal/10g prot/20g carb/3g gord
carne de peito de ave 40g -46kcal/8.0 prot/carb 1.2/gord 1.0
leite desnatado 150ml -52,5kcal/4,5g prot/7,5g carb/0,4g gord
Aveia em flocos 20g -70kcal/3g prot/11,5g carb/1,5g gord
Banana Nanica 2 uni - 184Kcal/2g prot/40g carb/2g gord
Total 502,5kcal/27g prot/79g carb/6,9g gord
Lanche 2 - 17h
pão de trico 80g -196.8kcal/5.4g prot/16g carb/4,8g gord
Banana Nanica 2 uni - 184Kcal/2g prot/40g carb/2g gord
Apresuntado fat. 20 g -24kcal/2,5g prot/0,4g carb/1,2g gord
Total 404.8kcal/9.9g prot/56,4g carb/8g gord
Lanche 3 - 20 h
Filé de Frango 50g - 55kcal/11g prot/0g carb/1,5g gord
Ovo cozido 1 un -75kcal/6,5g prot/0g carb/6g gord
Arroz Cozido 150g -165kcal/3g prot/37g carb/0g gord
Feijão Cozido 75g -60kcal/3,3g prot/9g carb/1,5g gord
HARD GAINER MASS 3000 50 gramas -211kcal/pro 7.5g/carb 34,0/gord 4.5g
Total 566kcal/31,3g prot/80,0g carb/6,0g gord
Ceia - 23h
Azeite EV 1 col. -108kcal/0g prot/0g carb/12g gord