Boa tarde amigos!

 

Segue minha dieta de (cutting)

treino 5 dias na semana e aerobico em jejum 4 dias por semana.

tenho 90 kg /altura 1.83 bf  + - uns 20%

 

me ajudem por favor

 

CAFÉ DA MANHA 07:00 TOTAL=390 KCALS/CARB 27,01/PROT 31,04/GOR 16

70G DE TAPIOCA– 123 kcals

Carb – 27.1g

Prot – 0,42g

Gord – 1.55g

100G FILE DE FRANGO– 159 kcals

Carb – 0g

Prot – 31g

Gord – 2,5g

1COLHER DE AZEITE NO FRANGO– 108kcals

Carb – 0g

Prot – 0g

Gord –12g

LANCHE DA MANHÃ 09:00 TOTAL=267 KCALS/CARB 0/PROT 31/GOR 12

100G FILE DE FRANGO– 159 kcals

Carb – 0g

Prot – 31g

Gord – 2,5g

1COLHER DE AZEITE NO FRANGO– 108kcals

Carb – 0g

Prot – 0g

Gord –12g

ALMOÇO 12:00 TOTAL=577 KCALS/CARB 65,38/PROT 41,15/GOR 15,48

200G ARROZ BRANCO COZIDO– 224 kcals

Carb – 49,21g

Prot – 4,41g

Gord –0,35g

80G FEIJÃO 90 kcals

Carb – 16,17g

Prot – 5,74g

Gord –0,63g

100G FILE DE FRANGO– 159 kcals

Carb – 0g

Prot – 31g

Gord – 2,5g

1COLHER DE AZEITE NO FRANGO OU SALADA– 108kcals

Carb – 0g

Prot – 0g

Gord –12g

LANCHE DA TARDE 15:00 TOTAL=212 KCALS/CARB 2,28/PROT 23.04/GOR 20.7

4OVO COZIDO– 283 kcals

Carb – 2.02g

Prot – 23.04g

Gord –20.7g

ANTES DO TREINO 17:30 TOTAL=320 KCALS/CARB 12.88/PROT 31.4/GOR 14.5

70G BATATA DOCE– 53 kcals

Carb – 12.88g

Prot – 0.4g

Gord – 0,7g

100G FILE DE FRANGO– 159 kcals

Carb – 0g

Prot – 31g

Gord – 2,5g

PÓS TREINO 20:00 TOTAL=258 KCALS/CARB 25/PROT 31/GOR 3.6

30G WEY– 120kcals

Carb – 3g

Prot – 25g

Gord –2.5g

40G AVEIA– 104kcals

Carb – ,17g

Prot – 4,3g

Gord –2,2g

20G GRANOLA– 138kcals

Carb – ,22g

Prot – 5.73g

Gord –0.66g

JANTAR 21:00

100G FILE DE FRANGO– 159 kcals TOTAL=303KCALS/CARB 1/PROT 42,52/GOR 12,86

Carb – 0g

Prot – 31g

Gord – 2,5g

1COLHER DE AZEITE NO FRANGO OU SALADA– 108kcals

Carb – 0g

Prot – 0g

Gord –12g

NUMEROS FINAIS

kcals 2364

Carb – 132G

Prot – 219g

Gord – 96.78g

OBS:

1ºNO ALMOÇO E JANTA COMO SALADA AVONTADE SEM SAL SÒ AZEITE

2º COMPREI CREATINA E ESTOU TOMANDO 5G POR DIA

3ºCOMPREI B.C.A AINDÃO NÃO USEI

Qual o motivo de criar outro usuario para repostar a mesma dieta? 

https://www.hipertrofia.org/forum/profile/227032-thiago-alexandre-alves/