16 anos

69kg

1,73 m

( acad 5x semana)

bf n sei

objetivo: hipertrofia

Pretendo seguir a dieta por uns 2 meses e dps fazer um cutting

+5Litros de Agua

café da manha (6:00hrs)

200ml de leite desnatado - 65kcal/ 9carb/ 6prot

50g pão integral- 115kcal/ 19carb/ 6,2prot

50g de peito de peru- 39kcal/ 0 carb/ 7prot

50g de ricota- 61kcal/ 2carb/ 7,4prot

total: 280kcal/ 30carb/26.6prot

lanche (10:00)

sanduiche – 250kcal/ 25carb/ 21prot

total: 250kcal/ 25carb/ 21prot

Almoço | Pre-Treino (12:00)

300g batata doce - 231kcal/ 57carb/ 1,8prot/ 1,4g gordu

60g aveia - 200kcal/ 34carb/ 4prot/

total: 431kcal/ 91carb/ 5.8prot

Treino(14:00)

Agua

pos- treino (15:00)

30 g whey - 109kcal/ 0carb/ 26,7prot

total: 109kcal/ 0cab/ 26,7prot

Refeicao(17:30)

200g arroz integral - 732kcal/ 144carb/ 20prot/ 7,6gordu

200g frango - 310kcal/ 64prot/ 6gordu

total: 1042kcal/ 208carb/ 84prot/ 13,6gordu

lanche (18:00)

iogurte activia - 62kcal/ 11carb/ 4,4prot

total: 62kcal/ 11carb/ 4,4prot

lanche (20;00)

100g arroz integral - 366kcal/ 72carb/ 10prot/

200g frango - 310kcal/ 54prot

total: 676kcal/ 72carb/ 64prot

janta (21:00)

200g frango - 310kcal/ 54prot/

total: 310kcal/54prot

ceia (23:00)

Whey ON 30g

TOTAL DA DIETA: 3,160kcal/ 437carb/ 286.5prot

E as gorduras?