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

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

Fevereiro
Qui
4
11
18
25

Sex
5
12
19
26

Sb
6
13
20
27

Dom
7
14
21
28

Seg
1
8
15
22
29

Qui

Sex
7
14
21
28

Dom
2
9
16
23
30

Seg

6
13
20
27

Sb
1
8
15
22
29

Qui

Sex

Sb

Seg

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

Seg

Maio

Agosto

Novembro
Qui
4
11
18
25

7
14
21
28

6
13
20
27

6
13
20
27

Ter
2
9
16
23
30

Qua
3
10
17
24
31

Ter
1
8
15
22
29

Qua
2
9
16
23
30

Ter

Qua
1
8
15
22
29

7
14
21
28
Ter
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

Meal 00

Ptn (A)

kcals
0
0:00

(g)
(kcal)
Meal 00

(g)
(kcal)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0
0:00

Ptn (A)

Meal 00

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0

(g)
(kcal)

0
0

OFF
Protein (A)
Protein (V)
Carbs
Fat

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Protein(A)
Carbs

Ptn (V)

Carb

Fat

Macro
Protein(A)
Carbs
Fat

0
0

0
0

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

%
19
19
19
43
Total
Excedente

Kcal

1
1
1
1

4
4
4
9
21
-3288

Protein e Carb / Kg

1.00 g/kg
1.00 g/kg

90
90

Diviso de Macronutrientes por Refeio

g total
90
90
115

meals
7
4
3

g/meal
13
23
38

g/kg
0.0
--0.0
0.0
kcals
kcals
-89
-89

40g
40g
40g
5g

Whey
Malto
Dext
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

Meal 00

Ptn (A)

kcals
0
0:00

(g)
(kcal)
Meal 00

(g)
(kcal)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0
0:00

Ptn (A)

Meal 00

(g)
(kcal)

0
0

Meal 00
Ptn (A)

kcals
0

(g)
(kcal)

0
0

OFF
Protein (A)
Protein (V)
Carbs
Fat

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Protein(A)
Carbs

Ptn (V)

Carb

Fat

Macro
Protein(A)
Carbs
Fat

0
0

0
0

0
0

Ptn (V)

Carb

Fat

0
0

0
0

0
0

%
19
19
19
43
Total
Excedente

Kcal

1
1
1
1

Protein e Carb / Kg

3.00 g/kg
4.00 g/kg

4
4
4
9
21
-3288

g/kg
0.0
--0.0
0.0
kcals
kcals

270
360

-269
-359

Diviso de Macronutrientes por Refeio

g total
270
360
115

meals
7
4
3

g/meal
39
90
38

40g
40g
40g
5g

Whey
Malto
Dext
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

Farinha de Aveia
Prot Carbs
14.9
67.0
%

0.2

0.0

0.0

Poli

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

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

Prot Carbs

0.0

0.0

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

%
10

0.0

0.0

Prot Carbs
%
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

ango [Cozido]
Fat

Poli

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

o Inteiro = 50g)
Fat

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