Sexta

06h30min - 500 ml leite (500 cal, 31 pt, 50 carb) 1 po francs (140 cal, 4 pt, 25 carb) 3 fatias
de mortadela (120 cal, 4 pt, 2 carb)1 banana (100 cal 1 pt 27 carb)
12h00min - 18h00min - 200 g arroz (220 cal, 4 pt, 50 carb) 120 g feijo(160 cal, 10 pt, 30 carb)
200 g carne ( 560 cal, 46 pt, 0 carb) refogado
15h45min -200 g bolo (440 cal 14 pt 68 carb) ch mate 2 bananas (200 cal 2 pt 54 carb)
19h00min - 2 esfihas (300 cal, 10 pt, 30 carb) 1 suco natural (250 cal, 7 pt, 45 carb)
00h15min 200 g arroz (220 cal, 4 pt, 50 carb) 150 g carne (420 cal, 46 pt, 0 carb) salada
Legumes e saladas complementando.
3610 + 171 + 430 carb
Sbado
09h00min - 500 ml leite (500 cal, 31 pt, 50 carb)
12h00min - 18h00min - 200 g arroz (220 cal, 4 pt, 50 carb) 60 g feijo(80 cal, 5 pt, 15 carb) 100
g carne ( 280 cal, 23 pt, 0 carb) 400 ml coca cola (170 cal, 0 pt, 42 carb) refogado e salada
15h00min - 1 atum enlatado(190 cal, 28 pt, 0 carb) 1 chips (300 cal, 4 pt 35 carb)
18h00min - 200 g arroz (220 cal, 4 pt, 50 carb) 60 g feijo(80 cal, 5 pt, 15 carb) 100 g carne (
280 cal, 23 pt, 0 carb) 300 ml coca cola (115 cal, 0 pt, 30 carb) refogado e salada
22h00 - 300 ml de vodka (700 cal, 0 pt, 0 carb) 800 ml coca cola (340 cal, 0 pt, 84 carb)
04h00 - 1 miojo (360 cal, 7 pt, 57 carb) 150 g carne ( 320 cal, 35 pt, 0 carb)
Legumes e saladas complementando.
4155 + 169 + 428 carb
Domingo
10h00min - 500 ml leite (500 cal, 31 pt, 50 carb)
13h00min - 200 g macarro (700 cal, 22 pt, 150 carb) 100 g peito de frango (150 cal, 30 pt 0
carb) 400 ml coca cola (170 cal, 0 pt, 42 carb) salada
16h00min - 2 pes francs (280 cal, 8 pt, 50 carb) 6 fatias de mortadela (240 cal, 8 pt, 4 carb)
250 ml leite (250 cal, 15 pt, 25 carb)
19h00min - 200 g arroz (220 cal, 4 pt, 50 carb) 60 g feijo(80 cal, 5 pt, 15 carb) 100 g carne (
280 cal, 23 pt, 0 carb) 400 ml coca cola (170 cal, 0 pt, 42 carb) refogado e salada
22h00min - 1 miojo (360 cal, 7 pt, 57 carb) 50 g salsicha (140 cal, 6 pt 0 carb) 250 ml leite (250
cal, 15 pt, 25 carb)
Legumes e saladas complementando.
3790 + 174 + 510 carb

3500 calorias
170 protenas
450 carboidratos