Bulking 3300kcal.xlsx

	A	B	C	D	E	F	G	H	I	K	L	M	N	O	P	Q	R	S
1	9:30		DESJEJUM							10:00		LANCHE 1
2	Alimento	Qtde	Proteína	Carboidrato	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra	Alimento	Qtde	Proteína	Carboidrato	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra
3	Pão integral	50	5.8	21	0	0.7	0.2	0.4	3.7
4	Frango (pate)	27	8.37	0	0	0.27	0.2	0.33	0
5	Iogurte Desn. (pate)	11.3	0.48	0.66	0	0	0	0	0
6	Ricotta light (pate)	10	1.4	0.6	0.06	0.8	0.1	0	0
7	Leite Desnatado	250	8.25	12.5	0	0	0	0	0
8	2 Bananas prata	140	1.42	29.7	0	0.16	0.1	0.04	3.4
9	Aveia	60	8.595	33.99	0	0.99	3.405	0	5.79
10	Total	548.3	34.315	98.45	0.06	2.92	4.005	0.77	12.89	Total	0	0	0	0	0	0	0	0
11	Kcal	600.855	137.26	393.8	69.795					Kcal	0	0	0	0
12
13	12:20		ALMOÇO							15:30		LANCHE 2
14	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra
15	Arroz Integral	150	3.96	45.6	0	0	1.44	0	0.72	Batata doce	150	0.99	27.6	0	0	0.15	0	3.3
16	Frango	150	46.53	0	0	1.51	1.15	1.86	0	Batata doce	150	0.99	27.6	0	0	0.15	0	3.3
17	Milho	40	1.6	5.53	0	0.24	0.67	0	1.84
18	Feijao	68	3.15	9.79	0	0	0.27	0	2.88
19	Óleo de canola	13	0	0	0	1.03	3.69	8.13	0
20	2 Ovos cozidos	100	11.51	1	0	2.34	8.01	0	0
21	Total	521	66.75	61.92	0	5.12	15.23	9.99	5.44	Total	300	1.98	55.2	0	0	0.3	0	6.6
22	Kcal	787.74	267	247.68	273.06					Kcal	231.42	7.92	220.8	2.7
23
24	18:00		LANCHE 3							19:20		FACULDADE 1
25	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra
26	Pão integral	50	5.8	21	0	0.7	0.2	0.4	3.7	2 Bananas prata	140	1.42	29.7	0	0.16	0.1	0.04	3.4
27	Frango (pate)	27	8.37	0	0	0.27	0.2	0.33	0	Aveia	60	8.595	33.99	0	0.99	3.405	0	5.79
28	Iogurte Desn. (pate)	11.3	0.48	0.66	0	0	0	0	0
29	Ricotta light (pate)	10	1.4	0.6	0.06	0.8	0.1	0	0
30
31
32	Total	98.3	16.05	22.26	0.06	1.77	0.5	0.73	3.7	Total	200	10.015	63.69	0	1.15	3.505	0.04	9.19
33	Kcal	180.78	64.2	89.04	27.54					Kcal	337.075	40.06	254.76	42.255
34
35	20:40		FACULDADE 2							22:50		PRE TREINO
36	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra
37	Pão integral	50	5.8	21	0	0.7	0.2	0.4	3.7	Batata doce	100	0.66	18.4	0	0	0.1	0	2.2
38	Frango (pate)	27	8.37	0	0	0.27	0.2	0.33	0	Frango	80	25.2	0	0	0.88	3.44	0	0
39	Iogurte Desn. (pate)	11.3	0.48	0.66	0	0	0	0	0	Azeite	13	0	0	0	1.9	1	9.1	0
40	Ricotta light (pate)	10	1.4	0.6	0.06	0.8	0.1	0	0
41
42
43	Total	98.3	16.05	22.26	0.06	1.77	0.5	0.73	3.7	Total	193	25.86	18.4	0	2.78	4.54	9.1	2.2
44	Kcal	180.78	64.2	89.04	27.54					Kcal	324.82	103.44	73.6	147.78
45
46	0:00		POS TREINO							0:30		CEIA
47	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra	Alimento	Qtde	Proteína	Carb	G. Trans	G. Saturada	G. Poli	G. Mono	Fibra
48	3 Ovos cozidos	150	17.28	1.51	0	3.51	12.02	0	0
49	Azeite	13	0	0	0	1.9	1	9.1	0
50	Batata doce	100	0.66	18.4	0	0	0.1	0	2.2
51	Leite Desnatado	250	8.25	12.5	0	0	0	0	0
52	Achocolatado	20	0.5	19	0	0	0	0	0
53
54	Total	533	26.69	51.41	0	5.41	13.12	9.1	2.2	Total	0	0	0	0	0	0	0	0
55	Kcal	561.07	106.76	205.64	248.67					Kcal	0	0	0	0