Janeiro Fevereiro

Seg Ter Qua Qui Sex Sb Dom Seg Ter Qua

1 2 3 1 2 3
4 5 6 7 8 9 10 8 9 10
11 12 13 14 15 16 17 15 16 17
18 19 20 21 22 23 24 22 23 24
25 26 27 28 29 30 31

Abril
Seg Ter Qua Qui Sex Sb Dom Seg Ter Qua
1 2 3 4
5 6 7 8 9 10 11 3 4 5
12 13 14 15 16 17 18 10 11 12
19 20 21 22 23 24 25 17 18 19
26 27 28 29 30 24 25 26
31
Julho
Seg Ter Qua Qui Sex Sb Dom Seg Ter Qua
1 2 3 4
5 6 7 8 9 10 11 2 3 4
12 13 14 15 16 17 18 9 10 11
19 20 21 22 23 24 25 16 17 18
26 27 28 29 30 31 23 24 25
30 31
Outubro Novembro
Seg Ter Qua Qui Sex Sb Dom Seg Ter Qua
1 2 3 1 2 3
4 5 6 7 8 9 10 8 9 10
11 12 13 14 15 16 17 15 16 17
18 19 20 21 22 23 24 22 23 24
25 26 27 28 29 30 31 29 30
Fevereiro Maro
Qui Sex Sb Dom Seg Ter Qua Qui Sex Sb
4 5 6 7 1 2 3 4 5 6
11 12 13 14 8 9 10 11 12 13
18 19 20 21 15 16 17 18 19 20
25 26 27 28 22 23 24 25 26 27
29 30 31

Maio Junho
Qui Sex Sb Dom Seg Ter Qua Qui Sex Sb
1 2 1 2 3 4 5
6 7 8 9 7 8 9 10 11 12
13 14 15 16 14 15 16 17 18 19
20 21 22 23 21 22 23 24 25 26
27 28 29 30 28 29 30

Agosto Setembro
Qui Sex Sb Dom Seg Ter Qua Qui Sex Sb
1 1 2 3 4
5 6 7 8 6 7 8 9 10 11
12 13 14 15 13 14 15 16 17 18
19 20 21 22 20 21 22 23 24 25
26 27 28 29 27 28 29 30

Novembro Dezembro
Qui Sex Sb Dom Seg Ter Qua Qui Sex Sb
4 5 6 7 1 2 3 4
11 12 13 14 6 7 8 9 10 11
18 19 20 21 13 14 15 16 17 18
25 26 27 28 20 21 22 23 24 25
27 28 29 30 31
Dom
7
14
21
28

Dom
6
13
20
27

Dom
5
12
19
26

Dom
5
12
19
26
 Gasto Calrico Dirio Fator de Atividade (FA)
Peso 60 Kilos Sedentrio 1.0
Altura 172 Centimetros Super Levemente Ativo 1.2
Idade 21 Anos Levemente Ativo 1.4
FA 1.6 Coeficiente Moderadamente Ativo 1.6
GCD 2574 Kcals Altamente Ativo 1.8
Extremamente Ativo 2.0

OBS: O Gasto Calorico Diario calculado aqui um valor aproximado.

6:30 Caf Da Manh 9:15 Lanche 01
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb
45g Aveia em P 0 6.45 25.5 3.3 140g Hipercalorico 30 76
10g Achocolatado 0 0.5 9.5 0 15g Amendoim 0 4 2.5
1xcara Leite 6.8 0 11 7.9 50g Po de Forma 0 4.5 25

kcals (g) 6.8 6.95 46 11.2 kcals (g) 30 8.5 103.5

339.8 (kcal) 27.2 27.8 184 100.8 783.1 (kcal) 120 34 414

15:30 Lanche 02 19:00 Jantar

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb
140g Hipercalorico 30 76 15 Macarro 0 8.5 57
Arroz 0 4.2 44
Peito de Frango 30 0 0
Salada
Batata Doce 0 1.57 20.1

kcals (g) 30 0 76 15 kcals (g) 30 14.27 121.1

559 (kcal) 120 0 304 135 748.33 (kcal) 120 57.08 484.4

0:00 Meal 00 0:00 Meal 00

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
 12:00 Almoo OFF G % Kcal
Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 139.11 16 556
15 80g Macarro 0 8.5 57 1.5 Protein (V) 51.06 6 204
8 Arroz 0 4.2 44 0.4 Carbs 513.62 57 2054
0.9 Feijo 0 4.4 8.5 1.9 Fat 84.33 21 759
Peito de Frango 30 0 0 7.7 Total 3574
Brocolis 0 2.3 6.9 0.4 Excedente 1000
Batata Doce 0 1.57 20.12 0.05
Ma 0 0.37 19 0.23 Protein e Carb / Kg
23.9 kcals (g) 30 21.34 156 12.18 Protein(A) 1.00 g/kg 60
215.1 937.06 (kcal) 120 85.36 622 110 Carbs 1.00 g/kg 60

22:00 Lanche 03 Diviso de Macronutrientes por Refeio

Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals g/meal
1.5 Ovo Cozido 5.51 0 0.5 4.5 Protein(A) 60 7 9
0.4 Leite 6.8 0 11 7.9 Carbs 60 4 15
7.7 Fat 115 3 38

0.05

9.65 kcals (g) 12.31 0 11.5 12.4

86.85 206.84 (kcal) 49.24 0 46 111.6

0:00 Meal 00
Fat Ptn (A) Ptn (V) Carb Fat

0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0
 g/kg
2.3
---
8.6
1.4
kcals
kcals

79
454

es por Refeio

40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
0:00 Meal 00 0:00 Meal 00
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb
1 1 1 1

kcals (g) 1 1 1 1 kcals (g) 0 0 0

21 (kcal) 4 4 4 9 0 (kcal) 0 0 0

0:00 Meal 00 0:00 Meal 00

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0

0:00 Meal 00 0:00 Meal 00

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
 0:00 Meal 00 OFF G % Kcal
Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 1 19 4
Protein (V) 1 19 4
Carbs 1 19 4
Fat 1 43 9
Total 21
Excedente -2553

Protein e Carb / Kg
0 kcals (g) 0 0 0 0 Protein(A) 3.00 g/kg 180
0 0 (kcal) 0 0 0 0 Carbs 4.00 g/kg 240

0:00 Meal 00 Diviso de Macronutrientes por Refeio

Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals g/meal
Protein(A) 180 7 26
Carbs 240 4 60
Fat 115 3 38

0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0

0:00 Meal 00
Fat Ptn (A) Ptn (V) Carb Fat

0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0
 g/kg
0.0
---
0.0
0.0
kcals
kcals

-179
-239

es por Refeio

40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
 ON 3574
Caf Da Manh 6:30 Lanche 01
Aveia em P 45g Hipercalorico
Achocolatado 10g
Leite 1xcara Po de Forma
0 0
0 0
0 0
0 0
Lanche 02 15:30
Hipercalorico 140g
0 0
0 0
0 0
0 0
0 0
0 0
Meal 00 0:00
0 0
0 0
0 0
0 0
0 0
0 0
0 0
OFF 21
Meal 00 0:00
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Meal 00 0:00
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Meal 00 0:00
0 0
0 0
0 0
0 0
0 0
0 0
0 0
9:15 Almoo 12:00
140g Macarro 80g
Amendoim 15g Arroz 0
50g Feijo 0
0 0 Peito de Frango 0
0 0 Brocolis 0
0 0 Batata Doce 0
0 0 Ma 0
Jantar 19:00 Lanche 03 22:00
Macarro 0 Ovo Cozido 0
Arroz 0 Leite 0
Peito de Frango 0 0 0
Salada 0 0 0
Batata Doce 0 0 0
0 0 0 0
0 0 0 0
0 0:00 Meal 00 0:00
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
Meal 00 0:00 Meal 00 0:00
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
Meal 00 0:00 Meal 00 0:00
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 0:00 Meal 00 0:00
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
 Carbs Protein
Arroz Parboilisado [Cru] Peito de Frango [Cru]
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% 6.0 74.0 2.6 % 21.5 0.0 3.0 1.1 1.3

10 0.6 7.4 0.3 0.0 0.0 0.0 10 2.2 0.0 0.3 0.1 0.1 0.0

Macarrao Caseiro - Dona Benta [Cru] Peito de Frango [Cozido]

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% 10.8 76.3 1.6 0.4 % 31.5 0.0 3.2 1.1 1.3

10 1.1 7.6 0.2 0.0 0.0 0.0 10 3.2 0.0 0.3 0.1 0.1 0.0

Farinha de Aveia Patinho [Cru]

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% 14.9 67.0 7.0 0.0 0.0 0.0 % 21.7 0.0 4.5 2.0 1.9 0.2

10 1.5 6.7 0.7 0.0 0.0 0.0 10 2.2 0.0 0.5 0.2 0.2 0.0

Aveia - Flocos, Crua Contra File [Cru]

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% 13.9 66.6 8.5 0.0 0.0 0.0 % 24.0 0.0 6.0 2.7 2.6 0.1

10 1.4 6.7 0.9 0.0 0.0 0.0 10 2.4 0.0 0.6 0.3 0.3 0.0

Iogurte Desnatado Smoothie Ovo (1 Ovo Inteiro = 50g)

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% 5.5 4.0 0.0 0.0 0.0 0.0 % 13.0 1.6 8.9 2.6 3.6 1.2

10 0.6 0.4 0.0 0.0 0.0 0.0 10 1.3 0.2 0.9 0.3 0.4 0.1

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

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% % 9.9 0.0 0.0 0.0 0.0 0.0

10 0.0 0.0 0.0 0.0 0.0 0.0 10 1.0 0.0 0.0 0.0 0.0 0.0

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% %
10 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

Prot Carbs Fat Sat Mono Poli Prot Carbs 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 0.0 0.0 0.0 0.0
 Fat Suple
Azeite de Oliva Extra Virgem (ml) Whey Glanbia - Avonlac282
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% 0.0 0.0 92.3 13.8 69.7 8.8 % 77.0 10.0 6.3 3.5

10 0.0 0.0 9.2 1.4 7.0 0.9 10 7.7 1.0 0.6 0.4

Oleo de Coco Extra Virgem (ml) Albumina Salto's

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% 0.0 0.0 92.3 86.1 5.4 1.5 % 84.0 5.0 0.0 0.0

10 0.0 0.0 9.2 8.6 0.5 0.2 10 8.4 0.5 0.0 0.0

Castanha do Brasil/Para Whey Glanbia - Provon292

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% 14.5 15.1 63.5 15.3 27.4 21.0 % 88.0 2.0 0.8 0.3

10 1.5 1.5 6.4 1.5 2.7 2.1 10 8.8 0.2 0.1 0.0

Amendoim - Grao Cru

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% 27.2 20.3 43.9 8.7 17.2 16.2 % 0.0 0.0 0.0 0.0

10 2.7 2.0 4.4 0.9 1.7 1.6 10 0.0 0.0 0.0 0.0

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% % 0.0 0.0 0.0 0.0

10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% % 0.0 0.0 0.0 0.0

10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% % 0.0 0.0 0.0 0.0

10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% % 0.0 0.0 0.0 0.0

10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0
Mono Poli BCAA Leuc Iso Val Gluta
1.2 1.6 22.7 10.5 5.9 6.3 18.8

0.1 0.2 2.3 1.1 0.6 0.6 1.9

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 17.7 7.4 5.8 4.5 11.8

0.0 0.0 1.8 0.7 0.6 0.5 1.2

Mono Poli BCAA Leuc Iso Val Gluta

0.3 0.2 22.9 10.7 6.8 5.4 17.5

0.0 0.0 2.3 1.1 0.7 0.5 1.8

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

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

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

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

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

 Alimento IG Alimento IG Alimento IG

Glicose 138 Arroz integral 79 Iogurte c/ Sacarose 48

Dextrose 138 Pipoca 79 Leite Desnatado 46
Maltodextrina 137 Aveia 78 Feijo Manteiga 44
Batata cozida 121 Batata Doce 77 Leite integral 39
Corn Flakes 119 Kiwi 75 Lentilhas 38
Tapioca 115 Suco de laranja 74 Frutose 32
Batata frita 107 Inhame 73 Iogurte s/ Sacarose 27
Trigo cozido 105 Feijo cozido 69 Feijo de soja 23
Mel 104 Arroz parboilizado 68 Amendoim 21
Po branco 101 Ervilhas 68
Crackers 99 Lactose 65
Farinha de trigo 99 Laranja 62
Milho 98 All Bran 60
Cuscus 93 Spaguete 59
Biscoitos 90 Pra 54
Bolos 87 Sopa de tomate 54
Mingau de aveia 87 Ma 52
Sacarose 87
Sorvete 84
Chocolate 84
Banana 83
Arroz branco 81
Musli 80
Manga 80
 Alimento VB Suplemento VB

Ovo (Inteiro) 100 Whey Protein Isolate 159

Clara do Ovo (Albumina) 88 Whey Protein Concentrate 104
Frango / Peru 79 Albumina 88
Peixe 70 Casein (Calcium Caseinate 77
Carne Vermelha (Magra) 69 Soy 74
Leite de Vaca 60