Altura: 164

Peso: 75kg

Objetivo da dieta: cutting/manter mm

ROTINA

5:00 às 5:30 - caminhar em jejum

6:00 - refeição 01

2 Bananas D'Água - 190kcal/44carb/2prot

30g Extreme Whey Protein - 120kcal/1,6carb/24prot/2gord

TOTAL: 310kcal/45,6carb/26prot/2gord

9:00 - refeição 02

150g Frango Grelhado - 159kcal/0carb/30prot/10,5gord

1 col. de Azeite - 113kcal/13gord

TOTAL: 272kcal/0carb/30prot/23,5gord

12:00 - refeição 03

150g Frango Grelhado - 159kcal/0carb/30prot/10,5gord

1 col. de Azeite - 113kcal/13gord

TOTAL: 272kcal/0carb/30prot/23,5gord

15:00 - refeição 04

Barra de cereal light morango com chocolate Nutry

TOTAL: 84kcal/17carb/0,9prot/1,5gord

18:00 - refeição 05 pré-treino

150g Frango Grelhado - 159kcal/0carb/30prot/10,5gord

200g Arroz Branco - 218kcal/48carb/4prot

TOTAL: 377kcal/48carb/34prot/10,5gord

20:00 - refeição 06 pós-treino

30g Extreme Whey Protein - 120kcal/1,6carb/24prot/2gord

TOTAL: 120kcal/1,6carb/24prot/2gord

21:30 - refeição 07 pós-treino "sólido"

100g Frango Grelhado - 106kcal/20prot/7gord

3 Ovos Inteiros - 234kcal/2,4carb/19,5prot/13,4gord

TOTAL: 340kcal/2,4carb/39,5prot/20,4gord

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