Janeiro

Seg

Ter

Qua

Qui

4
11
18
25

5
12
19
26

6
13
20
27

7
14
21
28

Seg

Ter

Qua

5
12
19
26

6
13
20
27

7
14
21
28

Seg

Ter

Qua

5
12
19
26

6
13
20
27

7
14
21
28

Seg

Ter

Qua

4
11
18
25

5
12
19
26

6
13
20
27

Abril

Qui
1
8
15
22
29

Julho

Qui
1
8
15
22
29

Outubro

Qui
7
14
21
28

Sex
1
8
15
22
29

Sb
2
9
16
23
30

Dom
3
10
17
24
31

Sex
2
9
16
23
30

Sb
3
10
17
24

Dom
4
11
18
25

Sex
2
9
16
23
30

Sb
3
10
17
24
31

Dom
4
11
18
25

Sex
1
8
15
22
29

Sb
2
9
16
23
30

Dom
3
10
17
24
31

Fevereiro

Seg
1
8
15
22

Ter
2
9
16
23

Qua
3
10
17
24

Seg

Ter

Qua

3
10
17
24
31

4
11
18
25

5
12
19
26

Seg

Ter

Qua

2
9
16
23
30

3
10
17
24
31

4
11
18
25

Seg
1
8
15
22
29

Ter
2
9
16
23
30

Qua
3
10
17
24

Qui
4
11
18
25

Sex
5
12
19
26

Sb
6
13
20
27

Dom
7
14
21
28

Qui

Sex

6
13
20
27

7
14
21
28

Sb
1
8
15
22
29

Dom
2
9
16
23
30

Qui

Sex

Sb

5
12
19
26

6
13
20
27

7
14
21
28

Dom
1
8
15
22
29

Sex
5
12
19
26

Sb
6
13
20
27

Dom
7
14
21
28

Maio

Agosto

Novembro
Qui
4
11
18
25

Seg
1
8
15
22
29

Ter
2
9
16
23
30

Qua
3
10
17
24
31

Seg
7
14
21
28

Ter
1
8
15
22
29

Qua
2
9
16
23
30

Seg

Ter

6
13
20
27

7
14
21
28

Qua
1
8
15
22
29

Seg

Ter

6
13
20
27

7
14
21
28

Maro

Qui
4
11
18
25

Junho

Qui
3
10
17
24

Setembro
Qui
2
9
16
23
30

Dezembro

Qua
1
8
15
22
29

Qui
2
9
16
23
30

Sex
5
12
19
26

Sb
6
13
20
27

Dom
7
14
21
28

Sex
4
11
18
25

Sb
5
12
19
26

Dom
6
13
20
27

Sex
3
10
17
24

Sb
4
11
18
25

Dom
5
12
19
26

Sex
3
10
17
24
31

Sb
4
11
18
25

Dom
5
12
19
26

Gasto Calrico Dirio

Peso
90
Kilos
Altura
180
Centimetros
Idade
20
Anos
FA
1.6
Coeficiente
GCD
3309
Kcals

Fator de Atividade (FA)

Sedentrio
Super Levemente Ativo
Levemente Ativo
Moderadamente Ativo
Altamente Ativo
Extremamente Ativo

OBS: O Gasto Calorico Diario calculado aqui um valor aproximado.

1.0
1.2
1.4
1.6
1.8
2.0

0:00

Meal 00

kcals
21
0:00

(g)
(kcal)

kcals
0

Ptn (V)

Carb

Fat

1
4

1
4

1
4

1
9

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Meal 00

kcals
0
0:00

0:00
Ptn (A)

kcals
0
0:00

(g)
(kcal)
Meal 00

kcals
0
0:00

(g)
(kcal)

kcals
0

Meal 00

0:00

(g)
(kcal)

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Meal 00

Ptn (A)

kcals
0
0:00

(g)
(kcal)
Meal 00

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0
0:00

(g)
(kcal)

Meal 00

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0

(g)
(kcal)

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

OFF
Protein (A)
Protein (V)
Carbs
Fat

Kcal

1
1
1
1

19
19
19
43
Total
Excedente

4
4
4
9
21
-3288

g/kg
0.0
--0.0
0.0
kcals
kcals

Protein e Carb / Kg

Protein(A)
Carbs

1.00 g/kg
1.00 g/kg

90
90

Diviso de Macronutrientes por Refeio

Macro g
Protein(A)
Carbs
Fat

total
90
90
115

meals
7
4
3

g/meal
13
23
38

-89
-89

40g Whey
40g Malto
40g Dext
5g Crea

R$
R$
R$
R$

1.40
0.40
0.50
0.40

0:00

Meal 00

kcals
21
0:00

(g)
(kcal)

kcals
0

Ptn (V)

Carb

Fat

1
4

1
4

1
4

1
9

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Meal 00

kcals
0
0:00

0:00
Ptn (A)

kcals
0
0:00

(g)
(kcal)
Meal 00

kcals
0
0:00

(g)
(kcal)

kcals
0

Meal 00

0:00

(g)
(kcal)

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

Meal 00

Ptn (A)

kcals
0
0:00

(g)
(kcal)
Meal 00

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0
0:00

(g)
(kcal)

Meal 00

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0

(g)
(kcal)

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

OFF
Protein (A)
Protein (V)
Carbs
Fat

Protein(A)
Carbs

Kcal

1
1
1
1

19
19
19
43
Total
Excedente

4
4
4
9
21
-3288

g/kg
0.0
--0.0
0.0
kcals
kcals

270
360

-269
-359

Protein e Carb / Kg

3.00 g/kg
4.00 g/kg

Diviso de Macronutrientes por Refeio

Macro
g total
Protein(A)
270
Carbs
360
Fat
115

meals
7
4
3

g/meal
39
90
38

40g Whey
40g Malto
40g Dext
5g Crea

R$
R$
R$
R$

1.40
0.40
0.50
0.40

ON

21

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

OFF

21

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0
0:00
0
0
0
0
0
0
0
0:00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0
0:00
0
0
0
0
0
0
0
0:00
0
0
0
0
0
0
0

Carbs
Arroz Parboilisado [Cru]
Prot Carbs Fat
6.0
74.0
2.6
%
10

0.6

7.4

0.3

Protein
Sat

Mono

Poli

0.0

0.0

0.0

Macarrao Caseiro - Dona Benta [Cru]

Sat
Mono
Prot Carbs Fat
10.8
76.3
1.6
0.4
%
10

1.1

7.6

Poli

0.2

0.0

0.0

0.0

Fat

Sat

Mono

Poli

7.0

0.0

0.0

0.0

0.7

0.0

0.0

0.0

Aveia - Flocos, Crua

Prot Carbs Fat
13.9
66.6
8.5
%

Sat

Mono

Poli

0.0

0.0

0.0

0.0

0.0

0.0

Farinha de Aveia
Prot Carbs
14.9
67.0
%
10

10

1.5

1.4

6.7

6.7

0.9

Iogurte Desnatado Smoothie

Sat
Prot Carbs Fat
5.5
4.0
0.0
0.0
%
10

0.6

0.4

batata doce
Prot Carbs
2.8
65.3
%
10

0.3

6.5

Prot Carbs

Mono

Poli

0.0

0.0

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

0.7

0.0

0.1

0.0

0.0

0.0

Fat

Sat

Mono

Poli

%
10

Peito de Frango [Cru]

Prot Carbs
21.5
0.0
%
10

2.2

0.0

Peito de Frango [Cozido]

Prot Carbs
31.5
0.0
%
10

3.2

0.0

Patinho [Cru]
Prot Carbs
21.7
0.0
%
10

2.2

0.0

Contra File [Cru]

Prot Carbs
24.0
0.0
%
10

2.4

0.0

Ovo (1 Ovo Inteiro = 50g)

Prot Carbs
13.0
1.6
%
10

1.3

0.2

Clara de Ovo (1 Clara de Ovo =

Prot Carbs
9.9
0.0
%
10

1.0

0.0

Prot Carbs
%

0.0

0.0

Prot Carbs

0.0

0.0

0.0

0.0

10

Fat

Sat

Mono

Poli

6.0

74.0

2.6

0.0

0.0

0.0

10

0.6

7.4

0.3

0.0

0.0

0.0

10

0.0

0.0

Prot Carbs
0.0

0.0

Protein

ango [Cru]
Fat

Fat

Sat

Mono

3.0

1.1

1.3

0.3

0.1

0.1

0.0

Sat

Mono

Poli

3.2

1.1

1.3

0.3

0.1

0.1

0.0

Fat

Sat

Mono

Poli

4.5

2.0

1.9

0.2

0.5

0.2

0.2

0.0

Fat

Sat

Mono

Poli

6.0

2.7

2.6

0.1

0.6

0.3

0.3

0.0

ango [Cozido]
Fat

o Inteiro = 50g)
Fat

Poli

Azeite de Oliva Extra Virgem (ml)

Sat
Mono
Prot Carbs Fat
0.0
0.0
92.3
13.8
69.7
%
10

0.0

9.2

1.4

Oleo de Coco Extra Virgem (ml)

Sat
Prot Carbs Fat
0.0
0.0
92.3
86.1
%
10

0.9

Mono

Poli

5.4

1.5

0.5

0.2

Castanha do Brasil/Para
Prot Carbs Fat
14.5
15.1
63.5
%

Sat

Mono

Poli

15.3

27.4

21.0

6.4

1.5

2.7

2.1

Amendoim - Grao Cru

Prot Carbs Fat
27.2
20.3
43.9
%

Sat

Mono

Poli

8.7

17.2

16.2

4.4

0.9

1.7

1.6

Fat

Sat

Mono

Poli

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

0.0

0.0

0.0

0.0

10

1.5

2.7

0.0

7.0

8.6

10

0.0

8.8

9.2

1.5

2.0

Prot Carbs

Sat

Mono

Poli

8.9

2.6

3.6

1.2

0.9

0.3

0.4

0.1

10

vo (1 Clara de Ovo = 33g)

Sat
Mono
Fat

0.0

Poli

0.0

0.0

Prot Carbs

Poli

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

10

Fat

Sat

Mono

Poli

0.0

0.0

Prot Carbs
%

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

10

0.0

0.0

Prot Carbs
%

0.0

0.0

0.0

0.0

10

0.0

0.0

Suple
Whey Glanbia - Avonlac282
Prot
Carbs Fat
77.0
10.0
6.3
%

Sat

Mono

Poli

BCAA

Leuc

3.5

1.2

1.6

22.7

10.5

0.6

0.4

0.1

0.2

2.3

1.1

Fat

Sat

Mono

Poli

BCAA

Leuc

0.0

0.0

0.0

0.0

17.7

7.4

0.0

0.0

0.0

0.0

1.8

0.7

Whey Glanbia - Provon292

Prot
Carbs Fat
88.0
2.0
0.8
%

Sat

Mono

Poli

BCAA

Leuc

0.3

0.3

0.2

22.9

10.7

10

7.7

1.0

Albumina Salto's
Prot
Carbs
84.0
5.0
%
10

10

8.4

0.5

8.8

0.2

0.1

0.0

0.0

0.0

2.3

1.1

Prot

Carbs

Fat

Sat

Mono

Poli

BCAA

Leuc

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

10

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Prot

Carbs

Fat

Sat

Mono

Poli

BCAA

Leuc

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

10

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Prot

Carbs

Fat

Sat

Mono

Poli

BCAA

Leuc

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

10

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Prot

Carbs

Fat

Sat

Mono

Poli

BCAA

Leuc

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

10

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Prot

Carbs

Fat

Sat

Mono

Poli

BCAA

Leuc

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

10

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Iso

Val

Gluta

5.9

6.3

18.8

0.6

0.6

1.9

Iso

Val

Gluta

5.8

4.5

11.8

0.6

0.5

1.2

Iso

Val

Gluta

6.8

5.4

17.5

0.7

0.5

1.8

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

Alimento
Glicose
Dextrose
Maltodextrina
Batata cozida
Corn Flakes
Tapioca
Batata frita
Trigo cozido
Mel
Po branco
Crackers
Farinha de trigo
Milho
Cuscus
Biscoitos
Bolos
Mingau de aveia
Sacarose
Sorvete
Chocolate
Banana
Arroz branco
Musli
Manga

IG
138
138
137
121
119
115
107
105
104
101
99
99
98
93
90
87
87
87
84
84
83
81
80
80

Alimento

IG

Arroz integral
Pipoca
Aveia
Batata Doce
Kiwi
Suco de laranja
Inhame
Feijo cozido
Arroz parboilizado
Ervilhas
Lactose
Laranja
All Bran
Spaguete
Pra
Sopa de tomate
Ma

79
79
78
77
75
74
73
69
68
68
65
62
60
59
54
54
52

Alimento
Iogurte c/ Sacarose
Leite Desnatado
Feijo Manteiga
Leite integral
Lentilhas
Frutose
Iogurte s/ Sacarose
Feijo de soja
Amendoim

IG
48
46
44
39
38
32
27
23
21

Alimento
Ovo (Inteiro)
Clara do Ovo (Albumina)
Frango / Peru
Peixe
Carne Vermelha (Magra)
Leite de Vaca

VB
100
88
79
70
69
60

Suplemento
Whey Protein Isolate
Whey Protein Concentrate
Albumina
Casein (Calcium Caseinate
Soy

VB
159
104
88
77
74