2010JaneiroFevereiroMaroSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDom 123 123456712345674567891089101112131489101112131411121314151617151617181920211516171819202118192021222324222324252627282223242526272825262728293031293031 AbrilMaioJunhoSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDom 1234 12 1234565678910113456789789101112131213141516171810111213141516141516171819201920212223242517181920212223212223242526272627282930 24252627282930282930 31 JulhoAgostoSetembroSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDom 12341 1234556789101123456786789101112121314151617189101112131415131415161718191920212223242516171819202122202122232425262627282930312324252627282927282930 3031 OutubroNovembroDezembroSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDomSegTerQuaQuiSexSbDom 1231234567 12345456789108910111213146789101112111213141516171516171819202113141516171819181920212223242223242526272820212223242526252627282930312930 2728293031

TMB

Gasto Calrico Dirio Fator de Atividade (FA)Peso75KilosSedentrio1.0
Junior: Ser sedentrio significa que voc no faz nada o dia todo (assiste TV e dorme o dia inteiro)Altura173CentimetrosSuper Levemente Ativo1.2
Junior: Ser super levemente ativo significa que voc no faz nenhuma atividade fsica. Voc trabalha no escritrio, no computador, e no faz nenhum tipo de atividade fsica durante o dia.Idade16AnosLevemente Ativo1.4
Junior: Ser levemente ativo significa que voc tem um trabalho que no necessita de esforo fsico (escritrio, escrivaninha, etc.) mas faz algum tipo de atividade fsica durante o dia, por exemplo, caminhada, mas nada pesado.FA1.6CoeficienteModeradamente Ativo1.6
Junior: Por moderadamente ativo ns queremos dizer que voc tem um trabalho que no necessita de esforo fsico (escritrio, escrivaninha, etc.), faz uma atividade fsica durante o dia e um treino dirio na sua rotina. Aqui onde a maioria de vocs est.GCD2966KcalsAltamente Ativo1.8
Junior: Por altamente ativo ns queremos dizer que ou voc treina e faz um trabalho que exige esforo fsico, ou tem um trabalho sem esforo fsico e treina duas vezes por dia.Extremamente Ativo2.0
Junior: Por extremamente ativo ns queremos dizer que voc tem um trabalho bem duro que exige bastante esforo fsico e ainda treina.

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

Dieta ON

6:00caf10:20lanche14:00almooOFFG%Kcalg/kgPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatProtein (A)224.38418983.0200gleite desnatado6010070gfrango222.2Protein (V)00.00---20galbumina17115galbumina1212 colheresazeite de oliva27Carbs106.35204251.4100gbanana123200mlcha verdeFat94.65398521.3200mlcha verde500mgvitamina cTotal2175kcals500mgvitamina c150govo19.513.4Excedente-792kcalsmultivitaminico16g azeite de oliva14.8 Protein e Carb / Kgkcals (g)240340kcals (g)12010kcals (g)41.50057.4Protein(A)2.00g/kg15074232(kcal)960136052(kcal)48040682.6(kcal)16600516.6Carbs1.00g/kg7531

16:00pre-treino18:00pos-treino liquido19:30pos-treino slido Diviso de Macronutrientes por RefeioPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatMacrog totalmealsg/meal70gfrango222.255gwhey gold445.51.65160gfrango50.45.1Protein(A)150721100gbatata doce0.618.40.130gmalto3020gmacarrao integral2.4150.2Carbs75419200mlcha verde200mlcha verdeFat115338

40gWheyR$ 1.4040gMaltoR$ 0.4040gDextR$ 0.50kcals (g)22.6018.42.2kcals (g)44035.51.65kcals (g)52.80155.35gCreaR$ 0.40183.8(kcal)90.4073.619.8332.85(kcal)176014214.85318.9(kcal)211.206047.7

22:30ceia0:00Meal 000:00Meal 00Ptn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFat35galbumina27.482.452 colheresazeite de oliva27200mlcha verde

kcals (g)27.4802.4528.1kcals (g)0000kcals (g)0000372.62(kcal)109.9209.8252.90(kcal)00000(kcal)0000

Dieta OFF

0:00Meal 000:00Meal 000:00Meal 00OFFG%Kcalg/kgPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatProtein (A)11940.01111Protein (V)1194---Carbs11940.0Fat14390.0Total21kcalsExcedente-2945kcals

Protein e Carb / Kgkcals (g)1111kcals (g)0000kcals (g)0000Protein(A)3.00g/kg225-22421(kcal)44490(kcal)00000(kcal)0000Carbs4.00g/kg300-299

0:00Meal 000:00Meal 000:00Meal 00 Diviso de Macronutrientes por RefeioPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatMacrog totalmealsg/mealProtein(A)225732Carbs300475Fat115338

40gWheyR$ 1.4040gMaltoR$ 0.4040gDextR$ 0.50kcals (g)0000kcals (g)0000kcals (g)00005gCreaR$ 0.400(kcal)00000(kcal)00000(kcal)0000

0:00Meal 000:00Meal 000:00Meal 00Ptn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFatPtn (A)Ptn (V)CarbFat

kcals (g)0000kcals (g)0000kcals (g)00000(kcal)00000(kcal)00000(kcal)0000

IMPRESSAO

ON2175

caf6:00lanche10:20almoo14:00leite desnatado200g00frango70galbumina20galbumina15gazeite de oliva2 colheresbanana100g00cha verde200mlcha verde200ml00vitamina c500mgvitamina c500mg00ovo150gmultivitaminico000azeite de oliva16g 000000

pre-treino16:00pos-treino liquido18:00pos-treino slido19:30frango70gwhey gold55gfrango160gbatata doce100gmalto30gmacarrao integral20gcha verde200mlcha verde200ml00000000000000000000000000

ceia22:3000:00Meal 000:00albumina35g0000azeite de oliva2 colheres0000cha verde200ml0000000000000000000000000000

OFF21

Meal 000:00Meal 000:00Meal 000:00000000000000000000000000000000000000000000

Meal 000:00Meal 000:00Meal 000:00000000000000000000000000000000000000000000

Meal 000:0000:00Meal 000:00000000000000000000000000000000000000000000

TABELASCarbsProteinFatSuple

Arroz Parboilisado [Cru]Peito de Frango [Cru]Azeite de Oliva Extra Virgem (ml)Whey Glanbia - Avonlac282ProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%6.074.02.6%21.50.03.01.11.3%0.00.092.313.869.78.8%77.010.06.33.51.21.622.710.55.96.318.8

100.67.40.30.00.00.051.10.00.20.10.10.0160.00.014.82.211.21.4107.71.00.60.40.10.22.31.10.60.61.9

Macarrao Caseiro - Dona Benta [Cru]Peito de Frango [Cozido]Oleo de Coco Extra Virgem (ml) Albumina Salto'sProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%10.876.31.60.4%31.50.03.21.11.3%0.00.092.386.15.41.5%84.05.00.00.00.00.017.77.45.84.511.8

101.17.60.20.00.00.016050.40.05.11.82.10.0100.00.09.28.60.50.22218.51.10.00.00.00.03.91.61.31.02.6

Farinha de AveiaPatinho [Cru]Castanha do Brasil/Para Whey Glanbia - Provon292ProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%14.967.07.00.00.00.0%21.70.04.52.01.90.2%14.515.163.515.327.421.0%88.02.00.80.30.30.222.910.76.85.417.5

507.433.53.50.00.00.0102.20.00.40.20.20.0101.51.56.41.52.72.1108.80.20.10.00.00.02.31.10.70.51.8

Aveia - Flocos, CruaContra File [Cru]Amendoim - Grao CruProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%13.966.68.50.00.00.0%24.00.06.02.72.60.1%27.220.343.98.717.216.2%0.00.00.00.00.00.00.00.00.00.00.0

507.033.34.30.00.00.0102.40.00.60.30.30.0102.72.04.40.91.71.6100.00.00.00.00.00.00.00.00.00.00.0

Iogurte Desnatado SmoothieOvo (1 Ovo Inteiro = 50g)ProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%5.54.00.00.00.00.0%13.01.68.92.63.61.2%%0.00.00.00.00.00.00.00.00.00.00.0

100.60.40.00.00.00.014018.22.212.53.65.01.7100.00.00.00.00.00.0100.00.00.00.00.00.00.00.00.00.00.0

Clara de Ovo (1 Clara de Ovo = 33g)ProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%%9.90.00.00.00.00.0%%0.00.00.00.00.00.00.00.00.00.00.0

100.00.00.00.00.00.0101.00.00.00.00.00.0100.00.00.00.00.00.0100.00.00.00.00.00.00.00.00.00.00.0

ProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%%%%0.00.00.00.00.00.00.00.00.00.00.0

100.00.00.00.00.00.0100.00.00.00.00.00.0100.00.00.00.00.00.0100.00.00.00.00.00.00.00.00.00.00.0

ProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliProtCarbsFatSatMonoPoliBCAALeucIsoValGluta%6.074.02.60.00.00.0%%%0.00.00.00.00.00.00.00.00.00.00.0

100.67.40.30.00.00.0100.00.00.00.00.00.0100.00.00.00.00.00.0100.00.00.00.00.00.00.00.00.00.00.0

IG e VB

AlimentoIGAlimentoIGAlimentoIGAlimentoVBSuplementoVB

Glicose 138Arroz integral79Iogurte c/ Sacarose48Ovo (Inteiro)100Whey Protein Isolate159Dextrose138Pipoca79Leite Desnatado46Clara do Ovo (Albumina)88Whey Protein Concentrate104Maltodextrina137Aveia78Feijo Manteiga44Frango / Peru79Albumina88Batata cozida121Batata Doce77Leite integral 39Peixe70Casein (Calcium Caseinate77Corn Flakes119Kiwi 75Lentilhas38Carne Vermelha (Magra)69Soy74Tapioca115Suco de laranja74Frutose 32Leite de Vaca60Batata frita107Inhame73Iogurte s/ Sacarose27Trigo cozido105Feijo cozido69Feijo de soja23Mel 104Arroz parboilizado68Amendoim21Po branco101Ervilhas68Crackers99Lactose65Farinha de trigo99Laranja62Milho98All Bran60Cuscus93Spaguete 59Biscoitos 90Pra54Bolos87Sopa de tomate54Mingau de aveia87Ma52Sacarose87Sorvete84Chocolate84Banana83Arroz branco81Musli80Manga80