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Dieta da Janinha

Janinha
Altura: 1,67
Peso: 67kg
BF: não sei
Objetivo: Cutting.
TMB: 2.341

06:00 - Café da manha
Omelete 1 ovo + 3 claras (107 kcal/ 15 prot/ 0 carb/ 4 gord)
1 banana nanica com canela (105 kcal/1 prot/ 28 carb/1gord)
Total – 212 kcal/16 prot/28 carb/5 gord

09:00 – Lanche
Bland Whey e albumina (90 kcal/17 prot/4 carb/0 gord
25 gr de amendoim (144 kcal/4 prot./2 carb/12,5 gord
Total – 234 kcal/21 prot/6 carb/12,5 gord.

11:40 – Almoço
50 gr de arroz integral (62 kcal/2,5 prot./25 carb/0 gord
50 gr de feijão (66 kcal/4,5 prot./12 carb/0 gord
200 gr peito de frango (229 kcal/42 prot./0 carb/ 6,5 gord
100 gr abacaxi (52 kcal/0 prot./14 carb/0 gord.
Total – 409 kcal/49 prot/51 carb/6,5 gord

15:00 – Lanche
Bland Whey e albumina (90 kcal/17 prot/4 carb/0 gord
25 gr de amendoim (144 kcal/4 prot./2 carb/12,5 gord
Total – 234 kcal/21 prot/6 carb/12,5 gord.

18:00 pré treino
2 fatias de pão integral (Kcal 110/8 prot./19 carb/0 gord
½ lata de atum (kcal 80/prot. 17,5/0 carb/0 gord
Total – 150 kcal/16 prot/19 carb/ 0 gord

21:00 – Janta
50 gr de arroz integral (62 kcal/2,5 prot./25 carb/0 gord
50 gr de feijão (66 kcal/4,5 prot./12 carb/0 gord
200 gr peito de frango (229 kcal/42 prot./0 carb/ 6,5 gord
100 gr abacaxi (52 kcal/0 prot./14 carb/0 gord.
Total – 409 kcal/49 prot/51 carb/6,5 gord

00:00 - Ceia
1 ovo + 3 claras (107 kcal/15 prot./ 4 gordura)
1 colher de azeite (126 kcal/0 prot./ 17 gordura)
Total – 233 kcal/ 15 prot./21 gordura

Total geral – kcal 1881/prot 187/carb 161/64 gord.
45% proteína
39% carboidratos
16% gordura