Avaliem Minha Dieta

[Matheus7z]

<p><strong>ALTURA:&nbsp;<span style="color:#ff0000;">171 cm</span></strong></p>

<p><b>PESO:<span style="color:#ff0000;"> 68 kg</span></b></p>

<p><b>BF:&nbsp;</b></p>

<p><b>MEDIDAS:</b></p>

<p><b>OBJETIVO DA DIETA:<span style="color:#ff0000;"> QUERO GANHAR MASSA MAGRA , SEM GANHAR MUITA GORDURA.</span></b></p>

<p>&nbsp;</p>

<p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</p>

<p>&nbsp;</p>

<p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<font color="#ff0000" size="4">KCAL <span style="font-size:18px;">&nbsp; &nbsp;&nbsp;</span></font><span style="font-size:18px;"><span style="color:#800080;">PROT &nbsp;</span><span style="color:#8b4513;">CARBO &nbsp; &nbsp; &nbsp;</span><font color="#ffd700">GORD</font></span></p>

<p><strong>CAF&Eacute; DA MANHA 6:00h</strong></p>

<p>200ml de leite desnatado &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<strong><span style="color:#ff0000;">63 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">6,3 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#8b4513;">9,4 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ffd700;">0</span></strong></p>

<p><span style="color:#000000;">60g &nbsp; &nbsp; de queijo cottage &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><strong><span style="color:#ff0000;">44 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">7,4</span><span style="color:#ff0000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#8b4513;">1,6</span><span style="color:#ff0000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#ffd700;">0,6</span></strong></p>

<p><font color="#000000">50g de&nbsp;p&atilde;o&nbsp;de forma integral &nbsp;</font><strong><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ff0000;">104</span><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">7,8</span><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#8b4513;">14,0</span><span style="color:#000000;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ffd700;">1,7</span></strong></p>

<p>2 claras de ovo &nbsp; &nbsp;<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#ff0000;">34</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">6,3</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#8b4513;">0,6</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#ffd700;">0,1</span></b></p>

<p><span style="font-size:18px;"><strong>TOTAL:&nbsp;<span style="color:#ff0000;">245 &nbsp; &nbsp;&nbsp;</span><span style="color:#800080;">27,8 &nbsp; &nbsp;&nbsp;</span><span style="color:#8b4513;">25,6 &nbsp; &nbsp;&nbsp;</span><span style="color:#ffd700;">2,4</span></strong></span></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><span style="color:#000000;"><b>LANCHE DA MANHA 10:30h</b></span></p>

<p><span style="color:#000000;"><b>1 barra de cereal Nestle &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 64 1,5 11 1,6</b></span></p>

<p>&nbsp;</p>

<p><span style="color:#000000;"><b>ALMO&Ccedil;O 13:30</b></span></p>

<p><span style="color:#000000;">salada verde a vontade<b> </b></span><b><font color="#008000">(alface, agri&atilde;o,&nbsp;r&uacute;cula, espinafre)</font></b></p>

<p><span style="color:#000000;">100g de file de frango grelhado<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#ff0000;"><b>173 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>30,9</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#daa520;"><b> </b></span><span style="color:#ffd700;"><b>4,5</b></span></p>

<p><font color="#000000">100g de&nbsp;br&oacute;colis</font><b style="color: rgb(0, 0, 0);">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b><span style="color:#ff0000;"><b>35</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#800080;"><b>2,3</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#8b4513;"><b>7,2</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#ffd700;"><b>0,4</b></span></p>

<p><span style="color:#000000;">100g de couve-flor &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><span style="color:#ff0000;"><b>23</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>1,8</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#8b4513;"><b>4,1</b></span><span style="color:#ffd700;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0,4</b></span></p>

<p><span style="color:#000000;">100g de batata doce<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ff0000;"><b>76</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>0,6</b></span><span style="color:#000000;"><b>&nbsp;</b></span><b style="color: rgb(139, 69, 19);">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 18,4 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#ffd700;">&nbsp;0</span></b></p>

<p><span style="color:#000000;">100g de pepino &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<b> </b></span><span style="color:#ff0000;"><b>12</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#800080;"><b>0,6</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2,6</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#ffd700;"><b>0,1</b></span></p>

<p><font color="#000000">60g de ervilha<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#ff0000;"><b>37</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#800080;"><b>2,4</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#8b4513;"><b>6,8</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ffd700;"><b>0,2</b></span></p>

<p><font color="#000000">60g de atum<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ff0000;"><b>54</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#800080;"><b>12</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><font color="#000000"><b>&nbsp;&nbsp;</b></font><span style="color:#ffd700;"><b>0,7</b></span></p>

<p><font color="#000000">60g de tomate &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<b> </b></font><span style="color:#ff0000;"><b>10</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#800080;"><b>0,5</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#8b4513;"><b>2,3</b></span><span style="color:#ffd700;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b><b>0,1</b></span></p>

<p><font color="#000000">50g de palmito<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#ff0000;"><b>10</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#800080;"><b>1</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;0</b></span><span style="color:#ffd700;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 0&nbsp;</b></span></p>

<p><span style="color: rgb(0, 0, 0);">50g de cenoura &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span><b style="color: rgb(0, 0, 0);"><span style="color:#ff0000;">20</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">0,5</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">4,8</span><span style="color:#ffd700;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 0,1</span></b></p>

<p><font color="#000000">40g de cebola</font><b style="color: rgb(0, 0, 0);">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#ff0000;">16</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#800080;">0,4</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">3,7</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#ffd700;">0</span></b></p>

<p><font color="#000000">30g de milho verde &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ff0000;"><b>27</b></span><span style="color:#800080;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;1</b></span><span style="color:#8b4513;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b><b>6,4</b></span><font color="#000000"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></font><span style="color:#ffd700;"><b>0,3</b></span></p>

<p><font color="#000000">2 claras de ovo<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></font><span style="color:#ff0000;"><b>34 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>6,3 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><font color="#000000"><b> </b></font><span style="color:#8b4513;"><b>0,6 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><font color="#000000"><b> </b></font><span style="color:#ffd700;"><b>0,1</b></span></p>

<p><span style="font-size:18px;"><span style="color:#000000;"><b>TOTAL:</b></span><span style="color:#ff0000;"><b> 527</b></span><span style="color:#000000;"><b> &nbsp; &nbsp; </b></span><span style="color:#800080;"><b>&nbsp;60,4</b></span><span style="color:#000000;"><b> &nbsp; &nbsp; &nbsp;</b></span><span style="color:#800000;"><b>56,9</b></span><span style="color:#000000;"><b> &nbsp; &nbsp; </b></span><span style="color:#ffd700;"><b>7,0&nbsp;</b></span></span></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><span style="color:#000000;"><b>LANCHE DA TARDE / PRE TREINO 16:30</b></span></p>

<p><span style="color:#000000;">250ml de cafe<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </b></span><span style="color:#ff0000;"><b>&nbsp;0 </b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b> 0</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#8b4513;"><b> 0 &nbsp; </b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ffd700;"><b>0</b></span></p>

<p><font color="#000000">50g de&nbsp;p&atilde;o&nbsp;de forma integral &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</font><span style="color:#ff0000;"><b>104</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>&nbsp;7,8</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#8b4513;"><b>14,0</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ffd700;"><b>1,7</b></span></p>

<p><span style="color:#000000;">2 claras de ovo<b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ff0000;"><b> 34 &nbsp;</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#800080;"><b>6,3</b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</b></span><span style="color:#8b4513;"><b> 0,6 </b></span><span style="color:#000000;"><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</b></span><span style="color:#ffd700;"><b>0,1</b></span></p>

<p><b><span style="color:#000000;"><span style="font-size:18px;">TOTAL: </span></span><span style="color:#ff0000;"><span style="font-size:18px;">138 &nbsp; &nbsp; &nbsp;&nbsp;</span></span><span style="color:#800080;"><span style="font-size:18px;">14,1</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp;</span></span><span style="color:#8b4513;"><span style="font-size:18px;">14,6</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp;</span></span><span style="color:#ffd700;"><span style="font-size:18px;">1,8</span></span></b></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><strong><span style="font-size:18px;">Academia 17:00h at&eacute; 19:00h</span></strong></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><b>P&Oacute;S</b><span style="font-size:14px;"><strong>&nbsp;TREINO 19:15h</strong></span></p>

<p><span style="font-size:14px;">250ml de leite desnatado &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <strong>&nbsp;<font color="#ff0000">&nbsp;6,3</font>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">6,3</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">9,4 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span> <span style="color:#ffd700;">0</span></strong></span></p>

<p><span style="font-size:14px;">2 ovos inteiros cozido &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<strong> <span style="color:#ff0000;">139</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#800080;">11,3</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#8b4513;">1,0</span><span style="color:#ffd700;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 9,5</span></strong></span></p>

<p><span style="font-size:14px;">1 clara de ovo cozido &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<strong><span style="color:#ff0000;">17</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span style="color:#800080;">3,1</span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#8b4513;">0,3 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span><span style="color:#ffd700;"> 0,05</span></strong></span></p>

<p><span style="font-size:14px;"><strong><span style="color:#000000;"><span style="font-size:18px;">TOTAL:</span></span><span style="color:#ff0000;"><span style="font-size:18px;">219</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span></span><span style="color:#800080;"><span style="font-size:18px;">20,7</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp;</span></span><span style="color:#8b4513;"><span style="font-size:18px;">10,7</span></span><span style="color:#000000;"><span style="font-size:18px;">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</span></span><span style="color:#ffd700;"><span style="font-size:18px;">9,6</span></span></strong></span></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><b>JANTAR 20:00h</b></p>

<p>A mesma coisa do que o almo&ccedil;o, s&oacute; que retiro a batata doce.</p>

<p><strong><span style="font-size:18px;">TOTAL: <span style="color:#ff0000;">451</span> &nbsp; &nbsp; &nbsp; &nbsp;<span style="color:#800080;"> 60,3 </span>&nbsp; &nbsp; &nbsp; &nbsp; <span style="color:#8b4513;">56,9</span> &nbsp; &nbsp; &nbsp; &nbsp; <span style="color:#ffd700;">7,0</span></span></strong></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><span style="color:#000000;"><strong><span style="font-size:18px;">CEIA 22:00</span></strong></span></p>

<p>250ml de leite desnatado &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<strong>&nbsp;<font color="#ff0000">&nbsp;6,3</font>&nbsp; &nbsp; &nbsp; &nbsp;<span style="color: rgb(128, 0, 128);">6,3</span>&nbsp; &nbsp; &nbsp;&nbsp;<span style="color: rgb(139, 69, 19);">9,4 &nbsp; &nbsp; &nbsp;&nbsp;</span>&nbsp;<span style="color: rgb(255, 215, 0);">0</span></strong></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p><strong><span style="font-size:24px;">TOTAL: &nbsp;<span style="color:#000000;"><span style="font-size:18px;">KCAL:</span></span></span><span style="font-size:18px;"><span style="font-size:24px;"><span style="color:#ff0000;">1707 / 1900 &nbsp; &nbsp;</span></span><span style="color:#000000;">PROT:&nbsp;</span></span><span style="font-size: 24px; color: rgb(128, 0, 128);">189,5g &nbsp; &nbsp;&nbsp;</span><span style="color:#000000;"><span style="font-size: 24px;"><span style="font-size:18px;">CARBO:</span></span><span style="font-size: 24px;">&nbsp;</span></span><span style="font-size: 24px; color: rgb(139, 69, 19);">157,6g &nbsp; &nbsp;&nbsp;</span><span style="color:#000000;"><span style="font-size: 24px;"><span style="font-size:18px;">GORD</span>:&nbsp;</span></span><font color="#ffd700" style="font-size: 24px;">30,0g</font></strong></p>

<p>&nbsp;</p>

<p>&nbsp;</p>

<p>&nbsp;</p>

Editado Agosto 6, 2014 às 18:35 por Matheus7z

[GaahOliveira]

Cara namoral, n manjo mt de dieta, MAAAS pra um bulk tem pouca caloria, e seu pré treino ta mt ruim. se vc for querer ganhar massa tem que arruma a sua dieta ai broow abrçs

Porcure alguns videos pelo youtube olha esse aqui

Editado Agosto 5, 2014 às 00:11 por GaahOliveira

[Matheus7z]

Oque comer no pre treino ? tambem acho que 1 fruta e muito pouco, nao tenho ideia do que comer no pre

[Knife]

Oque comer no pre treino ? tambem acho que 1 fruta e muito pouco, nao tenho ideia do que comer no pre

banana leite e aveia

ovo cozido e batata doce

boas opções

[GaahOliveira]

Oque comer no pre treino ? tambem acho que 1 fruta e muito pouco, nao tenho ideia do que comer no pre

Então, tem alguma opções como o amigo aqui acima citou 2, tem essa opção tambem

- 2 fatias de pão integral com requeijão light e frango com 2 bananas

e na escola, vc pode levar 1 barrinha de proteina ou leve 2 frutas com aveia ( aveia vc poe num potinho pequeno poe num saquinho e amarra e leva, eu faço isso todo dia)

[Matheus7z]

Oque eu posso mudar pra melhorar minha dieta ? quero ganhar massa , sem ganha muita gordura .. tenho duvida tambem do que comer na ceia antes de durmi

[Matheus7z]

Mas ninguem ?

[Tex]

pra mim, sua dieta tá ótima. uma alteração ou outra não vai fazer diferença. e vc frisou bem que quer ganhar massa magra sem ganhar mt gordura.

outras sugestões pra aumentar as calorias vão ser ilusão, pq vc vai se empanturrar e depois vai ter que entrar num cutting pra perder a gordura. não adianta nada.

usa essa dieta por 2 meses. e depois relata aqui.