Tempo de Academia: 3 anos

Idade: 28 anos

Altura: 1.87m

Peso: 95kg

BF: 16%

Bíceps: 41cm (frio)

objetivo: ganhar massa com qualidade

Hora

7:00 (leite desnatado) 400ml 12g prot/29g carb/ 4g gord/ 175 kcals

(pão integral) 1 fatia 28g 3g prot/13g carb/ 0,5g gord/ 70 kcals

(banana) 1 unid 1g prot/27g carb/ 1g gord/ 105 kcals

(albumina) 2 colh 22g prot/2g carb/ 0g gord/ 108 kcals

(peito peru) 1 fatia (50g) 11,5 prot/0g carb/ 1g gord/ 54 kcals

(queijo ricota)1 fatia (50g) 6 prot/1,5g carb/2g gord/ 52 kcals

(aveia) 2,5 colh (50g) 14,5 prot/29g carb/4g gord/ 175 kcals

9:30 (pão integral) 1 fatia 28g 3g prot/13g carb/ 0,5g gord/ 70 kcals

(peito peru) 1 fatia (50g) 11,5 prot/0g carb/ 1g gord/ 54 kcals

(queijo ricota)1 fatia (50g) 6 prot/1,5g carb/2g gord/ 52 kcals

(leite desnatado) 200ml 6g prot/10g carb/ 0g gord/ 65 kcals

11:30 almoço (arroz) 1 xic 4g prot/50g carb/ 0g gord/ 225 kcals

(feijão) 1 xic 15g prot/41g carb/1g gord/ 225 kcals

(banana) 1 unid 1g prot/27g carb/ 1g gord/ 105 kcals

(batata doce) (50g) 0,87g prot/12g carb/0g gord/50 kcals

(peito frango) (100g) 31g prot/2g carb/9g gord/ 224 kcals

(azeite de oliva) 1 colher 0g prot/0g carb/14g gord/ 125 kcals

15:30 (banana) 1 unid 1g prot/27g carb/ 1g gord/ 105 kcals

(leite desnatado) 200ml 6g prot/10g carb/ 0g gord/ 65 kcals

(peito peru) 1 fatia (50g) 11,5 prot/0g carb/ 1g gord/ 54 kcals

(queijo ricota)1 fatia (50g) 6 prot/1,5g carb/2g gord/ 52 kcals

19:00 pré treino

(100g batata doce) 1.74g prot/24g carb/0g gord/ 100 kcals

(banana) 1 unid 1g prot/27g carb/ 1g gord/ 105 kcals

20:00 +- pós treino

(100% whey protein optimum) (30g) 23g prot/3g carb/1.5g gord/ 110 kcals

(dextrose) (50g) 0g prot/39g carb/0g gord/ 155 kcals

21:00

(arroz)0.5 xic 2g prot/25g carb/ 0g gord/ 112 kcals

(feijão) 0.5 xic 7.5g prot/20.5g carb/0.5g gord/ 112 kcals

(peito frango) (50g) 15.5g prot/1g carb/4,5g gord/ 112 kcals

salada a vontade

22:30

(albumina) 2 colh(28g) 22g prot/2g carb/ 0g gord/ 108 kcals

(leite desnatado) 200ml 6g prot/10g carb/ 0g gord/ 65 kcals

TOTAL: proteinas (251,60g)

carboidratos(421g)

gorduras (61g)

kcals (3,084)

Mano reve os alimentos, as quantidade da proporção e o tanto de Carb e proteina que tem coisa errada, uma banana não tem tudo isso de carb, 2 c de sopa e meia não da 50g de aveia, vê se as fontes são confiáveis, pois tão muito altas

Flw!