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  • Dieta Masculino

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    Vinicius Pires
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    This document outlines a sample meal plan consisting of 6 meals and 1 post-workout snack. Each meal lists the protein, carbs, and fat content. The total daily calories are 2948 with protein at 147.6g, carbs at 358g, and fat at 90g. The plan provides 1.5g of protein per kg of body weight and 3.6g of carbs per kg.

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    This document outlines a sample meal plan consisting of 6 meals and 1 post-workout snack. Each meal lists the protein, carbs, and fat content. The total daily calories are 2948 with protein at 147.6g, carbs at 358g, and fat at 90g. The plan provides 1.5g of protein per kg of body weight and 3.6g of carbs per kg.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views3 pages

    Dieta Masculino

    Uploaded by

    Vinicius Pires
    This document outlines a sample meal plan consisting of 6 meals and 1 post-workout snack. Each meal lists the protein, carbs, and fat content. The total daily calories are 2948 with protein at 147.6g, carbs at 358g, and fat at 90g. The plan provides 1.5g of protein per kg of body weight and 3.6g of carbs per kg.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    www.

    leandrotwin
    Refeição 1 Refeição 2
    Ptn (A) Ptn (V) Carb Fat Ptn (A)
    3 ovos 18 3 15 40 g whey 25
    40 g whey 25 10 0,8 arroz coz. 200 g 1,8
    Pão Francês 1 4 26 3 batata D/I 100g
    mel 1 col 13 0,4 azeite
    Granola 12 g 7,8 1,1 feijao 100 g
    Aveia 12 g 2 6,4 1
    Linhaca 12 0,8 2,6 2
    kcals (g) 47 2,8 68,8 23,3 kcals (g) 26,8
    684,1 (kcal) 188 11,2 275 210 665,9 (kcal) 107

    Refeição 4 Refeição 5
    Ptn (A) Ptn (V) Carb Fat Ptn (A)
    25 g albumina 15 5,2 0,2
    50 g amendoim 12 12 24
    200 g arroz 1,8 43 3,1
    feijao 100 g 7 14 1,2
    batata D/I 100g 20 0,1

    kcals (g) 28,8 7 94,2 28,6 kcals (g) 0


    777,4 (kcal) 115 28 377 257 0 (kcal) 0

    kcals (g) 0 0 0 0 kcals (g) 0


    0 (kcal) 0 0 0 0 0 (kcal) 0
    otwin.com.br
    Refeição 3 OFF
    Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb Fat Protein (A)
    10 0,8 Leite 400ml 12 18 13 Protein (V)
    43 6,2 Pão integral 2 fat 4 25 0,5 Carbs
    20 0,1 Soja 25 g 12 4 0,5 Fat
    12 40 g whey 25 10 0,8
    7 14 1,2 Pão Francês 1 4 26 3

    Protein e Carb / Kg
    7 87 20,3 kcals (g) 45 12 83 17,8 Protein(A)
    28 348 183 720,2 (kcal) 180 48 332 160 Carbs

    Refeição 6
    Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb Fat

    0 0 0 kcals (g) 0 0 0 0
    0 0 0 0 (kcal) 0 0 0 0

    Pós-Treino
    Ptn (A) Ptn (V) Carb Fat
    malto 30 25

    0 0 0 kcals (g) 0 0 25 0
    0 0 0 100 (kcal) 0 0 100 0
    G % Kcal g/kg
    147,6 20 590 1,5
    28,8 4 115 ---
    358 49 1432 3,6
    90 27 810 0,9
    Total 2948 kcals
    Excedente 267 kcals

    Protein e Carb / Kg
    2,00 g/kg 200 -52
    2,00 g/kg 200 158

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