Olá pessoal , estou prescisando da ajuda de vocês para melhorar a dieta...

Estou querendo perder uns 2~3 Kg de barriga antes de começar a crescer , então deem uma olhada:

Altura: 171cm

BF: 12% +/-

Peso: 66kg

Objetivo da dieta: cutting

12:00 café da manha

IG +

*1 Banana - Kcal 92 / Carbo 24 / Pro 1 / gor 0

*30g Aveia - Kcal 106 / Carbo 17 / Pro 4.3 / gor 2.2

*200ml Leite desnatado - kcal 70 / Carbo 10 / Pro 6 / gor 0

*40g Malto Dextrin - kcal 153 / Carbo 38 / Pro 0 / gor 0

Total kcal 421 / Carbo 92 / Pro 11.3 / gor 2.2

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14:30 pré treino

IG -

*20g Soja - Kcal 94 / Carbo 6 / Pro 8 / gor 5

*15g Aveia - Kcal 53 / Carbo 8.5 / Pro 2.1 / gor 1.2

*30g Albumina - Kcal 98 / Carbo 2 / Pro 22 / gor 0

*200g Peito de Frango - Kcal 396 / Carbo 30 / Pro 32 / gor 16

Total Kcal 641 / Carbo 46.5 / Pro 64.1 / gor 22.2

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16:30 pós liquido

IG +

*40g Dextrose - Kcal 146 / Carbo 40 / Pro 0 / gor 0

Total Kcal 146 / Carbo 40 / Pro 0 / gor 0

~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*

18:00 pós solido

IG +

*200g Melancia - Kcal 64 / Carbo 14 / Pro 2 / gor 0

*40g Malto Dextrin - kcal 153 / Carbo 38 / Pro 0 / gor 0

*40g Granola - Kcal 135 / Carbo 27 / Pro 3 / gor 2

*100g Peito de Frango - Kcal 198 / Carbo 15 / Pro 16 / gor 8

*1 Iorgute desnatado - Kcal 68 / Carbo 9.2 / Pro 6.6 / gor 0.6

Total Kcal 618 / Carbo 103.2 / Pro 27.6 / gor 10.6

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21:00 Escola

2 barras cereal - Kcal 192 / Carbo 36 / Pro 3 / gor 4

Total Kcal 192 / Carbo 36 / Pro 3 / gor 4

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23:00 ceia

*30g Albumina - Kcal 98 / Carbo 2 / Pro 22 / gor 0

*50g Amendoim - Kcal 295 / Carbo 10 / Pro 15 / gor 25

*100g Abacate - Kcal 160 / Carbo 9 / Pro 2 / gor 15

Total Kcal 553 / Carbo 21 / Pro 39 / gor 40

~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*

Total de Tudo : Kcal 2571 / Carbo 338.7 / Pro 145 / gor 79

2890* - 500~1000

pq tem MALTO no pós sólido e no café da manha? o0

pode tirar

Dieta com muita frutose e muito carbo, tira o malto do pós solido. A respeito dos alimentos vc vai ver oque fica melhor e o que funciona pra vc.

Acorde mais cedo para poder fazer 7 refeições fica dica.

abraço

É, acorde mais cedo e malto e dextrose apenas no pós e tb pode usar no desjejum.

No pós pode usar albumina com os carbs.

Esse lanche da escola não tá legal.