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
90
Kilos
Altura
180
Centimetros

Fator de Atividade (FA)

Sedentrio
Super Levemente Ativo

1.0
1.2

Idade
FA
GCD

Levemente Ativo
Moderadamente Ativo
Altamente Ativo
Extremamente Ativo

1.4
1.6
1.8
2.0

20
1.55
3205

Anos
Coeficiente
Kcals

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

Final

Proteina

2705

225

Prot/ref

37.5

http://www.hipertrofia.org/forum/topic/27414-passo-a-passo-montando-uma-rotina-para-ganho-de-massa-magra/
Desjejum : Carboidrato: mdio indice glicemico / alto indice glicemico;

Proteina: mdia absoro / rpida absoro; Gordura: evitar

Lanche :Carboidrato: baixo indice glicemico

Proteina: mdia absoro / lenta absoro; Gordura: gorduras insaturadas

Almoo: Carboidrato: baixo indice glicemico;

Proteina: mdia a/ lenta absoro Gordura: gorduras insaturadas;
Pr-treino: Carboidrato: baixo indice glicemico
Proteina: mdia absoro; Gordura: evitar;
Ps-treino slido: Carboidrato: mdio indice / alto indice glicemico
Proteina: mdia absoro; Gordura: evitar

Ceia: Carboidrato: baixissimo indice glicemico, evitar

Proteina: lenta absoro; Gordura: gorduras insaturadas

de-massa-magra/

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)

1.00 g/kg
1.00 g/kg

0
0

0
0

g total meals
90
7
90
4
115
3

Kcal
g/kg
4 0.0
4 --4 0.0
9 0.0
21 kcals
-3184 kcals
Protein e Carb / Kg

90
90

-89
-89

o de Macronutrientes por Refeio

g/meal
13
23
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
270
7
360
4
115
3

Kcal
g/kg
4 0.0
4 --4 0.0
9 0.0
21 kcals
-3184 kcals
Protein e Carb / Kg

270
360

-269
-359

o de Macronutrientes por Refeio

g/meal
39
90
38
40g
40g
40g
5g

Whey
Malto
Dext
Crea

R$
R$
R$
R$

1.40
0.40
0.50
0.40

ON

21

Meal 00
0
0
0
0
0
0
0
Meal 00
0
0
0
0
0
0
0

OFF

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0:00

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0:00

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

21

Meal 00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

Meal 00
0
0
0
0
0
0
0

0:00
0
0
0
0
0
0
0

0
0
0
0
0
0
0

http://www.hipertrofia.org/forum/topic/51269-passo-a-passo-montando-sua-dieta-com-video-explicativo/

endomorfo
tmb -500

2610

2110

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