thiago alves alexandre

Boa tarde amigos! Segue minha dieta de (cutting) treino 5 dias na semana e aerobico em jejum 4 dias por semana. tenho 90 kg /altura 1.83 bf + - uns 20% me ajudem por favor CAFÉ DA MANHA 07:00 TOTAL=390 KCALS/CARB 27,01/PROT 31,04/GOR 16 70G DE TAPIOCA– 123 kcals Carb – 27.1g Prot – 0,42g Gord – 1.55g 100G FILE DE FRANGO– 159 kcals Carb – 0g Prot – 31g Gord – 2,5g 1COLHER DE AZEITE NO FRANGO– 108kcals Carb – 0g Prot – 0g Gord –12g LANCHE DA MANHÃ 09:00 TOTAL=267 KCALS/CARB 0/PROT 31/GOR 12 100G FILE DE FRANGO– 159 kcals Carb – 0g Prot – 31g Gord – 2,5g 1COLHER DE AZEITE NO FRANGO– 108kcals Carb – 0g Prot – 0g Gord –12g ALMOÇO 12:00 TOTAL=577 KCALS/CARB 65,38/PROT 41,15/GOR 15,48 200G ARROZ BRANCO COZIDO– 224 kcals Carb – 49,21g Prot – 4,41g Gord –0,35g 80G FEIJÃO 90 kcals Carb – 16,17g Prot – 5,74g Gord –0,63g 100G FILE DE FRANGO– 159 kcals Carb – 0g Prot – 31g Gord – 2,5g 1COLHER DE AZEITE NO FRANGO OU SALADA– 108kcals Carb – 0g Prot – 0g Gord –12g LANCHE DA TARDE 15:00 TOTAL=212 KCALS/CARB 2,28/PROT 23.04/GOR 20.7 4OVO COZIDO– 283 kcals Carb – 2.02g Prot – 23.04g Gord –20.7g ANTES DO TREINO 17:30 TOTAL=320 KCALS/CARB 12.88/PROT 31.4/GOR 14.5 70G BATATA DOCE– 53 kcals Carb – 12.88g Prot – 0.4g Gord – 0,7g 100G FILE DE FRANGO– 159 kcals Carb – 0g Prot – 31g Gord – 2,5g PÓS TREINO 20:00 TOTAL=258 KCALS/CARB 25/PROT 31/GOR 3.6 30G WEY– 120kcals Carb – 3g Prot – 25g Gord –2.5g 40G AVEIA– 104kcals Carb – ,17g Prot – 4,3g Gord –2,2g 20G GRANOLA– 138kcals Carb – ,22g Prot – 5.73g Gord –0.66g JANTAR 21:00 100G FILE DE FRANGO– 159 kcals TOTAL=303KCALS/CARB 1/PROT 42,52/GOR 12,86 Carb – 0g Prot – 31g Gord – 2,5g 1COLHER DE AZEITE NO FRANGO OU SALADA– 108kcals Carb – 0g Prot – 0g Gord –12g NUMEROS FINAIS kcals 2364 Carb – 132G Prot – 219g Gord – 96.78g OBS: 1ºNO ALMOÇO E JANTA COMO SALADA AVONTADE SEM SAL SÒ AZEITE 2º COMPREI CREATINA E ESTOU TOMANDO 5G POR DIA 3ºCOMPREI B.C.A AINDÃO NÃO USEI