Janeiro Fevereiro

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Fevereiro Março
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 Gasto Calórico Diário Fator de Atividade (FA)
Peso 57 Kilos Sedentário 1.0
Altura 173 Centimetros Super Levemente Ativo 1.2
Idade 25 Anos Levemente Ativo 1.4
FA 1.6 Coeficiente Moderadamente Ativo 1.6
GCD 2472 Kcals Altamente Ativo 1.8
Extremamente Ativo 2.0

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

8:40 Meal 00 0:00 Meal 00
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb
100g nadainha 1 1 1 1
cafessauro

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 -2451

Protein e Carb / Kg
0 kcals (g) 0 0 0 0 Protein(A) 1.00 g/kg 57
0 0 (kcal) 0 0 0 0 Carbs 1.00 g/kg 57

0:00 Meal 00 Divisão de Macronutrientes por Refeição

Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals g/meal
Protein(A) 57 7 8
Carbs 57 4 14
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

-56
-56

es por Refeição

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
Farinha de Aveia 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 -2451

Protein e Carb / Kg
0 kcals (g) 0 0 0 0 Protein(A) 3.00 g/kg 171
0 0 (kcal) 0 0 0 0 Carbs 4.00 g/kg 228

0:00 Meal 00 Divisão de Macronutrientes por Refeição

Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals g/meal
Protein(A) 171 7 24
Carbs 228 4 57
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

-170
-227

es por Refeição

40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
 ON 21
Meal 00 8:40 Meal 00 0:00 Meal 00 0:00
nadainha 100g 0 0 0 0
cafessauro 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
Meal 00 0:00 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
0 0 0 0 0 0
0 0 0 0 0 0
Meal 00 0:00 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 0 0
0 0 0 0 0 0
0 0 0 0 0 0

OFF 21
Meal 00 0:00 Meal 00 0:00 Meal 00 0:00
Farinha de Aveia 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 0 0 0 0 0
Meal 00 0:00 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
0 0 0 0 0 0
0 0 0 0 0 0
Meal 00 0:00 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 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 Feijão 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 Feijão cozido 69 Feijão de soja 23
Mel 104 Arroz parboilizado 68 Amendoim 21
Pão 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 Pêra 54
Bolos 87 Sopa de tomate 54
Mingau de aveia 87 Maçã 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