Ir para conteúdo
Acessar app

Navegue melhor pelo fórum. Entenda.
Fórum Hipertrofia

Um aplicativo em tela cheia na sua tela inicial com notificações push, selos e muito mais.

Para instalar este aplicativo no iOS e iPadOS
  1. Toque no ícone Compartilhar no Safari
  2. Role o menu e toque em Adicionar à Tela de Início.
  3. Toque em Adicionar no canto superior direito.
Para instalar este aplicativo no Android
  1. Toque no menu de 3 pontos (⋮) no canto superior direito do navegador.
  2. Toque em Adicionar à tela inicial ou Instalar aplicativo.
  3. Confirme tocando em Instalar.

Avaliem Minha Dieta

Por Matheus7z
Em Dieta e suplementação

Posts Recomendados

Postado

<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 por Matheus7z (veja o histórico de edições)

Postado

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

Postado

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)

Postado
  • Autor

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

Postado

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.

Crie uma conta ou entre para comentar

Ir para a lista de tópicos

Quem Está Navegando 0

  • Nenhum usuário registrado visualizando esta página.

Configurar notificações push do navegador
Chrome (Android)
  1. Toque no ícone de cadeado ao lado da barra de endereços.
  2. Toque em Permissões → Notificações.
  3. Ajuste sua preferência.
Chrome (Desktop)
  1. Clique no ícone de cadeado na barra de endereços.
  2. Selecione Configurações do site.
  3. Encontre Notificações e ajuste sua preferência.