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Peso 77,00Kg | Altura 179cm | Idade 19 Anos

Ingestão diária: 2253 Kcal
Quantidade Proteína: 162,0gr
Quantidade Carboidrato: 263,0gr
Quantidade Gordura: 48,8gr
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|09:30| Café da Manhã (492 Kcal --- 27,00gr Proteína --- 87,00gr Carboidratos --- 05,60gr Gordura)

1 Copo 300mL Leite Desnatado --- 90 Kcal --- 09,00gr Proteína --- 15,00gr Carboidratos --- 00,00gr Gordura
2 Colheres Sopa Aveia em pó ---- 107 Kcal -- 04,60gr Proteína --- 16,00gr Carboidratos --- 02,60gr Gordura
2 Fatias Pão Integral ---------- 161 Kcal -- 06,20gr Proteína --- 29,00gr Carboidratos --- 02,10gr Gordura
3 Fatias Queijo Ricota --------- 14 Kcal --- 01,26gr Proteina --- 00,38gr Carboidratos --- 00,81gr Gordura
3 Fatias Peito de Peru ---------- 22 Kcal --- 04,60gr Proteína --- 00,44gr Carboidratos --- 00,00gr Gordura
1 Banana Prata ----------------- 98 Kcal --- 01,30gr Proteína --- 26,00gr Carboidratos --- 00,10gr Gordura

|12:30| Almoço (600 Kcal --- 71,00g Proteína --- 58,16gr Carboidrato --- 05,00gr Gordura)

1 Xícara de Arroz Branco ou Int - 225 Kcal -- 04,00gr Proteína --- 50,00gr Carboidratos --- 00,00gr Gordura
3 Colheres Sopa Feijão Carioca -- 46 Kcal --- 02,80gr Proteína --- 08,16gr Carboidratos --- 00,00gr Gordura
200gr Peito de Frango Grelhado -- 318 Kcal -- 64,00gr Proteína --- 00,00gr Carboidratos --- 05,00gr Gordura
Bastante salada (às vezes com clara de ovo cozida)
Suco variado (sem açucar)

|16:30| Pré-Treino (197 Kcal --- 12,00gr Proteína --- 30,00gr Carboidratos --- 02,90gr Gordura)

2 Fatias Pão Integral ---------- 161 Kcal -- 06,20gr Proteína --- 29,00gr Carboidratos --- 02,10gr Gordura
3 Fatias Queijo Ricota --------- 14 Kcal --- 01,26gr Proteina --- 00,38gr Carboidratos --- 00,81gr Gordura
3 Fatias Peito de Peru ---------- 22 Kcal --- 04,60gr Proteína --- 00,44gr Carboidratos --- 00,00gr Gordura
1 Barrinha de Trio Light ------- 74 Kcal --- 01,00gr Proteína --- 15,00gr Carboidratos --- 01,20gr Gordura

|18:00| TREINO

|19:30| Nutrição Pós-Treino (339 Kcal --- 24,00g Proteína --- 58,20gr Carboidrato --- 01,00gr Gordura)

30gr Whey Protein ------------- 123 Kcal --- 24,00gr Proteína --- 03,00gr Carboidrato --- 01,00gr Gordura
60gr Maltodextrina ------------- 216 Kcal --- 00,00gr Proteína --- 55,20gr Carboidrato --- 00,00gr Gordura

|20:30| Nutrição Sólida Pós-Treino (409 Kcal --- 32,00g Proteína --- 00,00gr Carboidrato --- 30,50gr Gordura)

1 Bife Peito de Frango --------- 159 Kcal --- 32,00gr Proteína --- 00,00gr Carboidrato --- 02,50gr Gordura
2 Colheres de Azeite ----------- 250 Kcal --- 00,00gr Proteína --- 00,00gr Carboidrato --- 28,00gr Gordura

|22:30| Antes de dormir (142 Kcal --- 09,56g Proteína --- 15,52gr Carboidrato --- 02,64gr Gordura)

2 Unidades Castanha do Pará ----- 52 Kcal --- 00,56gr Proteína --- 00,52gr Carboidrato --- 02,64gr Gordura
1 Copo 300mL Leite Desnatado --- 90 Kcal --- 09,00gr Proteína --- 15,00gr Carboidratos --- 00,00gr Gordura