Dieta nova, comentem oque voces acham, oque poderia ta melhorando. Dieta Bulking

Dados:

1,72 Altura

75 kg

18 anos

Dieta:

7:00

250 ml leite desnatado 7,5g Prot 12,5g Carb 0 Fat

100g banana prata 1,0g Prot 23,0g Carb 0 Fat

30g aveia 4,59g Prot 15,9g Carb 2,6 Fat

28g Albumina 22,0g Prot 2,0g Carb 0 Fat

Total: 35,1g Prot 53,4g Carb 2,6 Fat Kcals= 377,36

10:00

150g Banana Prata 1,5g Prot 35,0g Carb 0,7 Fat

200g mamão 0g Prot 30,0g Carb 2,0 Fat

Total: 1,5g Prot 65,0g Carb 2,7 Fat Kcals= 288,3

12:30

70g Arroz Branco 1,4g Prot 16,8g Carb 0 Fat

140g Feijao Branco 12,6g Prot 36,4g Carb 1,4 Fat

100g Ovo Cozido 13,0g Prot 1,0g Carb 12 Fat

70g Peito de Frango 21,7g Prot 0 g Carb 2,8 Fat

14g Azeite ext. Virgem 0 g Prot 0 g Carb 14,0 Fat

Verduras a vontade

Total= 48,7g Prot 54,2g Carb 30,2 Fat Kcals= 683,4

16:00 (pré treino)

300g Batata Doce 6,0g Prot 84,0g Carb 2,8 Fat

70g Peito de Frango 21,7g Prot 0 g Carb 3,0 Fat

Total= 27,7g Prot 84,0g Carb 5,8 Fat Kcals= 499

18:30 (pós-treino liquido)

35g Whey Designer 25,5g Prot 2,91g Carb 2,17 Fat

60g Malto 0 g Prot 58,2g Carb 0 Fat

5g Cratina Univ 0 g Prot 0 g Carb 0 Fat

Total= 25,5g Prot 61,1g Carb 2,17 Fat

19:00 (pós-treino Solido)

100g Arroz Branco 2,0g Prot 24,0g Carb 0 Fat

100g Ovo Cozido 13,0g Prot 1,0 g Carb 12,0 Fat

100g Peito de Frango 31,0g Prot 0 g Carb 4,0 Fat

14g Azeite ext. Virgem 0 g Prot 0 g Carb 14,0 Fat

Verduras a vontade

Total= 46,0g Prot 25g Carb 30,0 Fat Kcals= 438

22:30 (Ceia)

28g Albumina 22,0g Prot 2,0g Carb 0 Fat

250ml Leite desnatado 12,5g Prot 7,5g Carb 0 Fat

14g Azeite ext Vitgem 0 g Prot 0 g Carb 14 Fat

40g Castanha do pará 3,2 g Prot 2,8g Carb 13,2 Fat

Total= 37,7g Prot 12,3g Carb 27,2 Fat Kcals= 444,8

Soma total= 222,2g Prot 354,5g Carb 100,7 Fat Kcals= 3097

3g/Prot por kg

4,7g/Carb por kg

1,3g/Fat por kg

para uma dieta de bulk ,acho q você pode aumentar o carbo ae cara