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

Qui

4
11
18
25

5
12
19
26

6
13
20
27

7
14
21
28

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

Sex
2
9
16
23
30

Sb
3
10
17
24

Dom
4
11
18
25

Seg

Ter

3
10
17
24
31

4
11
18
25

Sex
2
9
16
23
30

Sb
3
10
17
24
31

Dom
4
11
18
25

Seg

Ter

2
9
16
23
30

3
10
17
24
31

Sex
1
8
15
22
29

Sb
2
9
16
23
30

Dom
3
10
17
24
31

Seg
1
8
15
22
29

Ter
2
9
16
23
30

Abril
Qui
1
8
15
22
29

Julho
Qui
1
8
15
22
29

Outubro

Fevereiro
Qua
3
10
17
24

Qui
4
11
18
25

Maro
Sex
5
12
19
26

Sb
6
13
20
27

Dom
7
14
21
28

Seg
1
8
15
22
29

Ter
2
9
16
23
30

Qua
3
10
17
24
31

Dom
2
9
16
23
30

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

Maio
Qui

Sex

5
12
19
26

6
13
20
27

7
14
21
28

Sb
1
8
15
22
29

Agosto

Qui
3
10
17
24

Sex
4
11
18
25

Setembro

Qua

Qui

Sex

Sb

4
11
18
25

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

Novembro
Qui
4
11
18
25

Sex
5
12
19
26

Junho

Qua

Qua
3
10
17
24

Qui
4
11
18
25

Qui
2
9
16
23
30

Sex
3
10
17
24

Dezembro
Qua
1
8
15
22
29

Qui
2
9
16
23
30

Sex
3
10
17
24
31

Sb
6
13
20
27

Dom
7
14
21
28

Sb
5
12
19
26

Dom
6
13
20
27

Sb
4
11
18
25

Dom
5
12
19
26

Sb
4
11
18
25

Dom
5
12
19
26

Gasto Calrico Dirio

Peso
60
Kilos
Altura
173
Centimetros
Idade
19
Anos
FA
1.8
Coeficiente
GCD
2929
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

Meal 00

8:00

9:00
Ptn (A) Ptn (V)

1 pao
200ml leite
30g toddy

kcals
374.4
1:00

4.5
6
0

(g) 10.5
(kcal) 42

0
0

kcals
484.4
8:30

kcals
484.4

28.5
9
27.6

0
8
0

65.1
260

8
72

Carb

Fat

ovo
arroz
feijao
farinha de mand.

(g)
(kcal)

11.7
2
9
0.3

0.9
24
24
24.9

10.8

23
92

0
0

73.8
295

10.8
97.2

Carb

Fat

0.9
24
24
24.9

10.8

73.8
295

10.8
97.2

Meal 00
ovo
arroz
feijao
farinha de mand.

(g)
(kcal)

Ptn (A) Ptn (V)

kcals
240

23
92

0
0

(g)
(kcal)

0
0

0
0

Meal 00
Ptn (A) Ptn (V)

2 pao
30g leite em po
30g toddy

kcals
428.8
10:00

11.7
2
9
0.3

Meal 00

60g malto

4:00

Ptn (A) Ptn (V)

2
100g
100g
30g

Fat

Meal 00
Ptn (A) Ptn (V)

2
100g
100g
30g

Carb

9
6.8
0

(g) 15.8
(kcal) 63.2

0
0

Meal 00
Ptn (A) Ptn (V)

8col. hipercalorico
30g leite em po
2 banana

kcals
512.4

27.1
6.8
0.6

(g) 34.5
(kcal) 138

0
0

10:30

Meal 00

Carb

Fat

Ptn (A) Ptn (V)

60

8col. hipercalorico
300ml leite
2 banana

60
240

0
0

kcals
761

Carb

Fat

57
6.8
27.6

91.4
366

0
0

Carb

Fat

27.1
9
0.6

OFF
Protein (A)
Protein (V)
Carbs
Fat

Carb

Fat

73
15
13.8

13
10

102
407

23
207

Protein(A)
Carbs

Carb

Fat

6.9
30

0
0

Macro
Protein(A)
Carbs
Fat

36.9
148

0
0

Carb

Fat

0
0

0
0

G
143.8
0
596.4
52.6

%
17
69
14
Total
Excedente

Protein e Carb / Kg

6:00

(g) 36.7
(kcal) 147

0
0

Meal 00

Diviso de Macronutrientes por Refeio

Ptn (A) Ptn (V)

1 banana
30g malto

0.3

kcals
148.8
0:00

(g)
(kcal)

0.3
1.2

0
0

Meal 00
Ptn (A) Ptn (V)

73
6.8
13.8

93.6
374

0
0

kcals
0

(g)
(kcal)

2.00 g/kg
6.00 g/kg

0
0

0
0

g total meals
120
7
360
4
115
3

Kcal
g/kg
575 2.4
0 --2386 9.9
473 0.9
3434 kcals
505 kcals
Protein e Carb / Kg

120
360

24
236

o de Macronutrientes por Refeio

g/meal
17
90
38
40g
40g
40g
5g

Whey
Malto
Dext
Crea

R$
R$
R$
R$

1.40
0.40
0.50
0.40

0:00

Meal 00

0:00
Ptn (A) Ptn (V)

kcals
21
0:00

(g)
(kcal)

0:00

1
4

1
4

1
4

1
9

Carb

Fat

0
0

0
0

Carb

Fat

0
0

0
0

Meal 00

(g)
(kcal)

0
0

0
0

Meal 00

(g)
(kcal)

kcals
0

0
0

(g)
(kcal)

0
0

0
0

Meal 00
Ptn (A) Ptn (V)

kcals
0
0:00

0
0

Meal 00
Ptn (A) Ptn (V)

0:00

Ptn (A) Ptn (V)

kcals
0

Fat

Ptn (A) Ptn (V)

kcals
0

Carb

(g)
(kcal)

0
0

0
0

Meal 00
Ptn (A) Ptn (V)

kcals
0

(g)
(kcal)

0
0

0
0

0:00
Carb

Fat

0
0

0
0

Carb

Fat

0
0

0
0

Carb

Fat

0
0

0
0

Meal 00
Ptn (A) Ptn (V)

OFF
Protein (A)
Protein (V)
Carbs
Fat

Carb

Fat

0
0

0
0

Protein(A)
Carbs

Carb

Fat

Macro
Protein(A)
Carbs
Fat

0
0

0
0

Carb

Fat

0
0

0
0

%
19
19
19
43
Total
Excedente
1
1
1
1

Protein e Carb / Kg

kcals
0
0:00

(g)
(kcal)

0
0

0
0

Meal 00

Diviso de Macronutrientes por Refeio

Ptn (A) Ptn (V)

kcals
0
0:00

(g)
(kcal)

0
0

0
0

Meal 00
Ptn (A) Ptn (V)

kcals
0

(g)
(kcal)

3.00 g/kg
4.00 g/kg

0
0

0
0

g total meals
180
7
240
4
115
3

Kcal
g/kg
4 0.0
4 --4 0.0
9 0.0
21 kcals
-2908 kcals
Protein e Carb / Kg

180
240

-179
-239

o de Macronutrientes por Refeio

g/meal
26
60
38
40g
40g
40g
5g

Whey
Malto
Dext
Crea

R$
R$
R$
R$

1.40
0.40
0.50
0.40

ON
Meal 00
pao
leite
toddy
0
0
0
0

3434
8:00
1
200ml
30g
0
0
0
0

Meal 00
ovo
arroz
feijao
farinha de mand.
0
0
0

1:00
2
100g
100g
30g
0
0
0

Meal 00
ovo
arroz
feijao
farinha de mand.
0
0
0

8:30
2
100g
100g
30g
0
0
0

Meal 00
malto
0
0
0
0
0
0

9:00
60g
0
0
0
0
0
0

Meal 00
hipercalorico
leite
banana
0
0
0
0

Meal 00
pao
leite em po
toddy
0
0
0
0

4:00
2
30g
30g
0
0
0
0

Meal 00
banana
malto
0
0
0
0
0

6:00
1
30g
0
0
0
0
0

hipercalorico
hipercalorico
leite em po
banana
0
0
0
0

10:00
8col.
30g
2
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

10:30
8col.
300ml
2
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

0.0

Mono

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
%
10

1.5

6.7

Aveia - Flocos, Crua

Prot Carbs
13.9
66.6
%
10

1.4

6.7

0.6

0.4

Prot Carbs

0.0

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

Fat

Sat

Mono

Poli

8.5

0.0

0.0

0.0

0.9

0.0

0.0

0.0

Sat

Mono

Poli

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

Iogurte Desnatado Smoothie

Prot Carbs Fat
5.5
4.0
0.0
%
10

Poli

%
10

0.0

0.0

Prot Carbs

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

%
10

Peito de Frango [Cru]

Prot Carbs Fat
21.5
0.0
3.0
%

Sat

Mono

1.1

1.3

0.3

0.1

0.1

Peito de Frango [Cozido]

Prot Carbs Fat
31.5
0.0
3.2
%

Sat

Mono

1.1

1.3

0.3

0.1

0.1

Fat

Sat

Mono

4.5

2.0

1.9

0.5

0.2

0.2

Fat

Sat

Mono

6.0

2.7

2.6

0.6

0.3

0.3

Ovo (1 Ovo Inteiro = 50g)

Prot Carbs Fat
13.0
1.6
8.9
%

Sat

Mono

2.6

3.6

0.3

0.4

10

10

2.2

3.2

0.0

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

10

2.4

1.3

0.0

0.2

0.9

Clara de Ovo (1 Clara de Ovo = 33g)

Sat
Prot Carbs Fat
9.9
0.0
0.0
0.0
%
10

1.0

0.0

Mono
0.0

0.0

0.0

0.0

Prot Carbs

Fat

Sat

Mono

0.0

0.0

0.0

0.0

Prot Carbs

Fat

Sat

Mono

0.0

0.0

0.0

0.0

%
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

Fat
Poli

0.0

Poli

0.0

Poli
0.2
0.0

Poli
0.1
0.0

Suple

Azeite de Oliva Extra Virgem (ml)

Sat
Prot Carbs Fat
0.0
0.0
92.3
13.8
%
10

0.0

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

69.7

8.8

7.0

0.9

Mono

Poli

5.4

1.5

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

10

Fat

Sat

Mono

Poli

10

2.7

1.5

2.0

Prot Carbs
%

0.1

10

0.0

0.0

Prot Carbs

Poli
0.0

0.0

10

0.0

0.0

Prot Carbs

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

Poli

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

%
10

0.0

0.0

0.0

0.0

0.0

0.0

7.7

Albumina Salto's
Prot
84.0
%

0.2

1.2

0.0

10

0.5

Poli

0.0

Whey Glanbia - Avonlac282

Prot
Carbs
77.0
10.0
%

8.6

1.5

0.0

Poli

9.2

10

0.0

Mono

10

8.4

1.0

Carbs
5.0

0.5

Whey Glanbia - Provon292

Prot
Carbs
88.0
2.0
%
10

8.8

0.2

Prot

Carbs

0.0

0.0

0.0

0.0

Prot

Carbs

0.0

0.0

10

0.0

0.0

Prot

Carbs

0.0

0.0

10

0.0

0.0

Prot

Carbs

0.0

0.0

10

0.0

0.0

Prot

Carbs

0.0

0.0

10

0.0

0.0

Suple

lanbia - Avonlac282
Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

6.3

3.5

1.2

1.6

22.7

10.5

5.9

6.3

18.8

0.6

0.4

0.1

0.2

2.3

1.1

0.6

0.6

1.9

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.0

0.0

0.0

0.0

17.7

7.4

5.8

4.5

11.8

0.0

0.0

0.0

0.0

1.8

0.7

0.6

0.5

1.2

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.8

0.3

0.3

0.2

22.9

10.7

6.8

5.4

17.5

0.1

0.0

0.0

0.0

2.3

1.1

0.7

0.5

1.8

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Fat

Sat

Mono

Poli

BCAA

Leuc

Iso

Val

Gluta

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

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