Nosso lar

Altura: 1,78cm
Peso: 66Kg
Objetivo da dieta: Hipertrofia
6:30 - Refeição 1
- 600ml de leite Desnatado _______Carbo:28,2gr; Prot:19,2gr; Gord: 0gr; 195kcals.
- 40g de albumina ________________Carbo: 2gr; Prot: 32gr: Gord: 0gr; 136kcals.
- 2 bananas_______________________Carbo: 40gr; Prot: 2gr; Gord: 2gr; 170kcals.
- 1 Fatia Pão_____________________Carbo: 14gr; Prot: 2gr; Gord:0,5gr; 56kcals.

TOTAL DA REFEIÇÃO - Carboidratos: 84,2gr; Proteínas: 55,2gr; Gorduras: 0,5gr; 557kcals.

9:00 - Refeição 2
- 500ml de leite Desnatado _______________Carbo:14,1gr; Prot: 16gr; Gord: 0gr;162,5kcals.
- 1 peito de frango (em média 120gr) _____Carbo: 0gr; Prot: 28gr; Gord: 1gr; 121kcals.
- 2 fatias de pão_________________________Carbo: 23gr; Prot: 4gr; Gord:1,4gr; 112kcals.
- 50g de aveia em pó______________________Carbo: 30gr; Prot: 7gr; Gord:3,6gr; 182kcals.

12:30 - Refeição 3 (Almoço)
- 3 colheres (servir) de arroz __________Carbo: 38gr; Prot: 0gr; Gord: 0gr; 160kcals.
- 3 conchas de feijão____________________Carbo: 60gr; Prot: 15gr; Gord: 2gr; 320kcals.
- 1 peito de frango (em média 120gr) ____Carbo: 0gr; Prot: 28gr; Gord: 1gr; 121kcals.

15:10 - Refeição 2
- 300ml de leite Desnatado ______Carbo:14,1gr; Prot:9,6gr; Gord: 0gr;97,5kcals.
- 2 bananas _____________________Carbo: 40gr; Prot: 2gr; Gord: 2gr; 170kcals.
- 50g de aveia em pó_____________Carbo: 30gr; Prot: 7gr; Gord:3,6gr; 182kcals.
- 50g Atum_______________________Carbo: 0gr; Prot: 13gr; Gord: 0gr; 60kcals.
- 2 Fatias Pão___________________Carbo: 28gr; Prot: 4gr; Gord: 1gr; 102kcals.
- 15g Queijo Cottage_____________Carbo: 0gr; Prot:2,4gr; Gord:0,5gr; 14kcals.
- Peito de Peru__________________Carbo: 0gr; Prot:2,4gr; Gord:0,2gr; 11kcals.

TOTAL DA REFEIÇÃO - Carboidratos: 112,1gr; Proteínas: 40,4gr; Gorduras: 7,3gr; 636,5kcals.

TOTAL DA REFEIÇÃO – Carboidratos: 98gr; Proteínas: 43gr; Gorduras: 3gr; 601kcals.
16:00 - Pré-treino
- 2 bananas __________________Carbo: 40gr; Prot: