Horrio

6:00

9:00
11:30

14:30

16:00

18:00

21:00
23:00

total

Qtd
1
100g
30g
1
100g
1cp
6 colheres
100g
100g
100g
3
4colheres
5g
1
30g
4 colheres
3
100g
livre
100g
3
200ml
1:02
2 colheres

Opo 1
Fonte
Proteina
banana
1
granola
14
whey
25
multivitaminico
0
frango
29
tapioca
0
arroz
2
batata doce
2
frango
29
frango 100g
29
claras de ovo
10
malto
0
creatina
0
vitamina c
whey
25
dextrose
0
claras de ovo
12
frango 100g
29
salada
0
frango
claras de ovo
leite achocolatado
abacate
albumina

Gordura
0
24
0
0
7
0
0
0
7
7
1
0
0

Carbo
22
53
12
0
0
88
25
20
0
0
0
55
0

0
0
1
7
0

12
25
0
0
0

29
10
3
3
22

7
1
3
6
0

0
0
10
12
2

274

71

336

Opo 2
kcal
89
489
120
0
197
358
117
92
197
197
52
148
12
120
100
52
197
0
197
52
83
330
108

3307

Horrio
6:00

9:00
11:30

14:30

16:00

18:00

21:00
23:00

total

1
100g
30g
1
1
100g
150g
100g
100g
3
4 colheres
5g
1
30g
4 colheres
100g
livre
100g
100g
100g
100g
1cp
2 colheres

Fonte
banana
aveia
whey
multivitaminico
ma
macarro
peixe
batata doce 100g
frango
claras de ovo
malto
creatina
vitamina c
whey
dextrose
arroz
salada
patinho
feijo
frango
batata doce
leite achocolatado
albumina

Opo 2
Proteina
1
16
25
0
0

Gordura
0
6
0
0
0

Carbo
22
66
12
0
13

kcal
89
389
120
0
52

4
21
2
29
10
0
0
0
25
0
2
0
35
8
29
2
3
22

2
1
0
7
0
0
0
0
0
0
0
0
7.3
0
7
0
3
0

71
0
20
0
0
55
0
0
12
25
25
0
1
25
0
20
10
2

384
90
92
197
52
148
12
0
120
100
117
0
219
140
197
92
83
108

234

33.3

379

2801

Carboidratos
Alto ndice glicmico
maltodextrina
banana
batata inglesa
abbora (moranga)
beterraba
cenoura cozida
mamo (papaia)
Mdio ndice glicmico
waxy maize
macarro
macarro integral/smola

inhame
batata baroa
aveia
arroz integral
arroz parboilizado
Baixo ndice glicmico
batata doce
lentilha
gro de bico
feijo
hortalias: alho, cebola, brcolis, alface, aspargos, alcachofra, tomate

s, alcachofra, tomate, repolho, couve, pepino, couve-flor, aipo, abobrinha, berinjela, cogumelo, espinafre, bro

gumelo, espinafre, broto de alfafa, nabo

Treino A Regio Superior

Supino reto com halteres 3 series de 6-8 reps
Serrote 3 series de 6-8 reps
Desenvolvimento com halteres 3 series de 6-8 reps
Rosca testa 3 series de 6-8 reps
Rosca alternada 3 series de 6-8 reps

Treino A Regio Inferior

Agachamento livre 3 series de 6-8 reps
Stif 3 series de 6-8 reps
Extensor 3 series de 6-8 reps
Flexor 3 series de 6-8 reps
Panturrilha sentado 3 series de 10-15 reps
Abdmen
Elevao de pernas 3 series de 15
Abdominal no colchonete 3 series de 15

Treino B Regio Superior

Paralelas (podem ser feitas no Graviton) 3 series de 6-8 reps
Puxada pulley 3 series de 6-8 reps
Elevao lateral com halteres 3 series de 6-8 reps
Trceps pulley 3 series de 6-8 reps
Rosca direta no cabo 3 series de 6-8 reps

Treino B Regio Inferior

Levantamento terra 3 series de 6-8 reps
Legpress 3 series de 6-8 reps
Passada 3 series de 6-8 reps
Extensor 3 series de 6-8 reps
Panturrilha no legpress 3 series de 10-15 reps
Abdmen
Abdominal declinado 3 series de 15 reps
Abdominal cabo 3 series de 15 reps

Horrio

6:30

9:30
12:30
14:30
17:30

20:30

23:00

Opo 1
Fonte
Proteina Gordura
ch
0
0
aveia
10
5
banana
2
0
whey
25
3
multivitaminico
0
0
3 claras de ovo
10
0
tapioca
0
0
salada repolho
1
0
batata doce 100g
2
0
frango 100g
29
7
4 claras de ovo
12
0
batata doce 100g
2
0
4 claras de ovo
12
0
frango 100g
29
7
salada couve
2
0
batata doce 100g
2
0
frango 100g
29
7
3 claras de ovo
10
0
malto 4colheres
0
0
creatina
0
0
vitamina c
0
0
whey
25
3
albumina 2 colheres
22
0
frango 100g
29
7

total

kcal
prote
carbo
gurdura

cutting
gordura

Carbo
0
34
23
12
0
0
55
4
20
0
0
20
0
0
4
20
0
0
48
0
0
12
2
0

kcal
2
218
91
179
0
52
223
18
72
197
52
72
52
197
20
72
197
52
192
12
0
179
108
197

253

39

254

2452

217

47

211

2144

217.5
211.41
47.65667

2144.55
870
845.64
428.91

https://www.youtube.com/watch?v=aiKXrgyaeIo
https://www.youtube.com/watch?v=4xavYfBKXiM

Horrio

6:30

9:30
12:30
14:30
17:30

20:30

23:00

Opo 1
Fonte
Proteina Gordura
ch
0
0
aveia
10
5
banana
2
0
whey
25
3
multivitaminico
0
0
3 claras de ovo
10
0
2 fatias de po
4
1
salada repolho
1
0
batata doce 100g
2
0
frango 100g
29
7
4 claras de ovo
12
0
batata doce 100g
2
0
4 claras de ovo
12
0
frango 100g
29
7
salada couve
2
0
batata doce 100g
2
0
frango 100g
29
7
3 claras de ovo
10
0
malto 4colheres
0
0
creatina
0
0
vitamina c
0
0
whey
25
3
albumina 2 colheres
22
0
frango 100g
29
7

total

kcal
prote
carbo
gurdura

Carbo
0
34
23
12
0
0
24
4
20
0
0
20
0
0
4
20
0
0
48
0
0
12
2
0

257

40

223

217

47

211

217.5
211.41
47.65667

2144.55
870
845.64
428.91

kcal
2
218
91
179
0
52
120
18
72
197
52
72
52
197
20
72
197
52
192
12
0
179
108
197

2349
2144

peso
kcal
prote
carbo
gurdura

90
225
222.3975
47.65667

2610
2218.5
900
889.59
428.91