DIETA 3000 KCAL

REFEIÇÃO MATINAL 700 KCAL INTERMEDIÁRIA 300 KCAL REFEIÇÃO MEIO-DIA

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb Fat
2 OVOS 12 1 10 100G ABACATE 2 9 15 300G FILE DE PEITO
100G TAPIOCA 2 82 1 MAÇA 30 1 TOMATE
50G AVEIA 7 34 3 METADE CENOURA
100G BANANA 1 22 1 FOLHA ALFACE
200G ARROZ

kcals (g) 22 0 139 13 kcals (g) 2 0 39 15 kcals (g)

761 (kcal) 88 0 556 117 299 (kcal) 8 0 156 135 901 (kcal)

INTERMEDIÁRIA 300 KCAL REFEIÇÃO NOTURNA 800 KCAL

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb Fat
30G PAO FRANCES 3 17 150G FRANGO/PEIXE 45 12
150G BANANA 1 34 METADE PEPINO 1 3
20G AVEIA 3 13 1 50G BROCOLIS 2 3
1 IORGUTE VIGOR NATURAL
6 9 3 150G ARROZ 3 36 1
150G BATATA DOCE 3 42 1
20G NOZES 3 7 12

kcals (g) 13 0 73 4 kcals (g) 57 0 91 26

380 (kcal) 52 0 292 36 826 (kcal) 228 0 364 234
ÃO MEIO-DIA 900 KCAL OFF G % Kcal g/kg
Ptn (A) Ptn (V) Carb Fat Protein (A) 190 - 24- 760 2,3
90 24 Protein (V) 0 - - - 0 ---
2 6 Carbs 415 - 52- 1660 5,1
1 11 Fat 83 - 24- 747 1,0
Total 3167 kcals
3 56 1 Excedente 167 kcals

Protein e Carb / Kg
96 0 73 25 Protein(A) 2,00 g/kg 164 26
384 0 292 225 Carbs 5,00 g/kg 410 5