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

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
75
Kilos
Altura
173
Centimetros
Idade
16
Anos
FA
1.6
Coeficiente
GCD
2966
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

6:00

caf

10:20

200g leite desnatado

20g albumina
100g banana
200ml cha verde
500mg vitamina c
multivitaminico
kcals
232
16:00

(g)
(kcal)

Ptn (V)

Carb

Fat

6
17
1

10
1
23

24
96

0
0

34
136

0
0

Ptn (A)

Ptn (V)

Carb

Fat

18.4

2.2
0.1

0
0

18.4
73.6

2.2
19.8

Ptn (V)

Carb

Fat

kcals
183.8

22
0.6

(g) 22.6
(kcal) 90.4
ceia

35g albumina
2 colheres azeite de oliva
200ml cha verde

kcals
52
18:00
55g
30g
200ml

kcals
332.85
0:00

Ptn (A)

kcals
372.62

15g

pre-treino

70g frango
100g batata doce
200ml cha verde

22:30

Ptn (A)

27.48

2.45
27

(g) 27.48
(kcal) 109.9

0
0

2.45
9.8

28.1
252.9

kcals
0

lanche

14:00
Ptn (A)

albumina

Ptn (V)

12

(g)
(kcal)

Carb

Ptn (A)

70g frango
2 colheres azeite de oliva
200ml cha verde
500mg vitamina c
150g ovo
16g azeite de oliva

12
48

0
0

1
4

0
0

Ptn (A)

Ptn (V)

Carb

Fat

5.5
30

1.65

0
0

35.5
142

1.65
14.85

Ptn (A)

Ptn (V)

Carb

Fat

0
0

0
0

0
0

0
0

pos-treino liquido
whey gold
malto
cha verde

kcals
682.6
19:30

44

(g) 44
(kcal) 176
Meal 00

22

19.5
(g) 41.5
(kcal) 166

pos-treino slido
Ptn (A)

160g frango
20g macarrao integral

kcals
318.9
0:00

(g)
(kcal)

almoo

Fat

50.4
2.4

(g) 52.8
(kcal) 211.2
Meal 00
Ptn (A)

kcals
0

(g)
(kcal)

0
0

Ptn (V)

Carb

Fat

2.2
27

OFF
G
Protein (A) 224.38
Protein (V)
0
Carbs 106.35
Fat
94.65

0
0

57.4
516.6

Ptn (V)

Carb

Fat

15

5.1
0.2

0
0

15
60

5.3
47.7

Ptn (V)

Carb

Fat

0
0

0
0

0
0

Kcal
898
0
425
852
2175
-792

41
20
39
Total
Excedente

13.4
14.8
0
0

Protein(A)
Carbs

g/kg
3.0
--1.4
1.3
kcals
kcals

Protein e Carb / Kg

2.00 g/kg
1.00 g/kg

150
75

Diviso de Macronutrientes por Refeio

Macro
g total
Protein(A)
150
Carbs
75
Fat
115

meals
7
4
3

g/meal
21
19
38

74
31

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
-2945

g/kg
0.0
--0.0
0.0
kcals
kcals

225
300

-224
-299

Protein e Carb / Kg

3.00 g/kg
4.00 g/kg

Diviso de Macronutrientes por Refeio

Macro
g total
Protein(A)
225
Carbs
300
Fat
115

meals
7
4
3

g/meal
32
75
38

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

R$
R$
R$
R$

1.40
0.40
0.50
0.40

ON

2175

caf
leite desnatado
albumina
banana
cha verde
vitamina c
multivitaminico
0
pre-treino
frango
batata doce
cha verde
0
0
0
0
ceia
albumina
azeite de oliva
cha verde
0
0
0
0

6:00
200g
20g
100g
200ml
500mg
0
0
16:00
70g
100g
200ml
0
0
0
0
22:30
35g
2 colheres
200ml
0
0
0
0

OFF

lanche
0
albumina
0
0
0
0
0

10:20
0
15g
0
0
0
0
0

almoo
frango
azeite de oliva
cha verde
vitamina c
ovo
azeite de oliva
0

pos-treino liquido
whey gold
malto
cha verde
0
0
0
0

18:00
55g
30g
200ml
0
0
0
0

pos-treino slido
frango
macarrao integral
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

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

14:00
70g
2 colheres
200ml
500mg
150g
16g
0
19:30
160g
20g
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

3.5

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
%
50

50

7.5

7.0

33.5

33.3

4.3

Iogurte Desnatado Smoothie

Sat
Prot Carbs Fat
5.5
4.0
0.0
0.0
%
10

0.6

0.4

Prot Carbs

Mono

Poli

0.0

0.0

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
%
5

1.1

0.0

Peito de Frango [Cozido]

Prot Carbs
31.5
0.0
%
160

50.4

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
%
140

18.2

2.2

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

0.2

0.1

0.1

0.0

Sat

Mono

Poli

3.2

1.1

1.3

5.1

1.8

2.1

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
%
16

0.0

14.8

2.2

Oleo de Coco Extra Virgem (ml)

Sat
Prot Carbs Fat
0.0
0.0
92.3
86.1
%
10

1.4

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

11.2

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

12.5

3.6

5.0

1.7

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

3.9

1.6

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
%
22

10

18.5

1.1

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

1.3

1.0

2.6

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