Altura: 1,72 m

Peso: 61 kg

BF: (opcional)

Medidas: (opcional)

Objetivo da dieta: Bulking

TMB: 2200kcals

Macros: (Excedente: 736kcals)

Proteina: 146g (2,40g/kg)

Carbo: 453g (7,40g/kg)

Fat: 60g (1,00g/kg)

6:30 (473kcals)

30g Whey = 2 carb, 24 ptn e 1 fat

50g Malto = 48 carb, 0 ptn e 0 fat

2uni Pão integral = 22 carb, 4 ptn e 0 fat

200ml Leite desn. = 10 carb, 6 ptn e 0 fat

12:30 (705kcals)

30g Azeite de Oliva = 0 carb, 0 ptn e 28 fat

50g Tomate = 2 carb, 0 ptn e 0 fat

225g Arroz = 56 carb, 5 ptn 0 fat

140g Feijão = 36 carb, 12 ptn e 1 fat

15:00 (504kcals)

2uni Banana = 36 carb, 2 ptn e 0 fat

2uni Pao integral = 22 carb, 4 ptn e 0 fat

60g Aveia = 34 carb, 8 ptn e 4 fat

200ml Leite desn = 10 carb, 6 ptn e 0 fat

17:00 (1018kcals)

30g Whey = 2 carb, 24 ptn e 1 fat

50g Malto = 48 carb, 0 ptn e 0 fat

4uni Ovos = 0 carb, 24 ptn e 20 fat

80g Macarrão integral = 56 carb, 9 ptn e 1 fat

125g Arroz = 35 carb, 3 ptn e 0 fat

19:00 (178kcals)

1uni Banana = 18 carb, 1 ptn e 0 fat

30g Aveia = 17 carb, 4 ptn e 2 fat

21:00(58kcals)

60g Atum = 0 carb, 10 ptn e 1 fat

ta boa a dieta sim cara , EU so trocaria esse malto no café ai , manda alguma coisa ''nutritiva'' como frutas por ex , tipo vai da no mesmo as kcal , mas pelo menos vai tirar algumas vitaminas e minerais ja que o malto n tem