Dieta Cutting - Week 2 - Google Sheets

	A	B	C	D	E	F	G	H	I	K	L	M	N	O	P	Q	R	S
1	8:30		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	5 Bolachas integrais	18.75	1.81	11.87	0	0.25	1.31	0.5	1.75
4	Frango (pate)	27	8.37	0	0	0.27	0.2	0.33	0	Nozes	5	0.7	0.9	0	0.3	2.2	0.4	0.4
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 Semidesnatado	200	5.8	10	0	0	2	0	0
8	Achocolatado	10	0.25	9.5	0	0	0	0	0
9	Total	308.3	22.1	41.76	0.06	1.77	2.5	0.73	3.7	Total	23.75	2.51	12.77	0	0.55	3.51	0.9	2.15
10	Kcal	300.98	88.4	167.04	45.54					Kcal	105.76	10.04	51.08	44.64
11
12	12:00		ALMOÇO							15:00		LANCHE 2
13	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
14	Arroz Integral	100	2.64	30.4	0	0	0.96	0	0.48	5 Bolachas integrais	18.75	1.81	11.87	0	0.25	1.31	0.5	1.75
15	Frango	150	46.53	0	0	1.51	1.15	1.86	0	Castanha de Caju	5	0.9	1.5	0	0.4	0.4	1.3	0.2
16	Milho	40	1.6	5.53	0	0.24	0.67	0	1.84
17	Feijao	68	3.15	9.79	0	0	0.27	0	2.88
18	Óleo de canola	13	0	0	0	1.03	3.69	8.13	0
19
20	Total	371	53.92	45.72	0	2.78	6.74	9.99	5.2	Total	23.75	2.71	13.37	0	0.65	1.71	1.8	1.95
21	Kcal	574.15	215.68	182.88	175.59					Kcal	101.76	10.84	53.48	37.44
22
23	18:00		LANCHE 3							19:20		FACULDADE 1
24	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
25	Pão integral	50	5.8	21	0	0.7	0.2	0.4	3.7	1 banana prata	70	0.71	14.85	0	0.08	0.05	0.02	1.7
26	Frango (pate)	27	8.37	0	0	0.27	0.2	0.33	0	Aveia	20	2.865	11.33	0	0.33	1.135	0	1.93
27	Iogurte Desn. (pate)	11.3	0.48	0.66	0	0	0	0	0
28	Ricotta light (pate)	10	1.4	0.6	0.06	0.8	0.1	0	0
29
30
31	Total	98.3	16.05	22.26	0.06	1.77	0.5	0.73	3.7	Total	90	3.575	26.18	0	0.41	1.185	0.02	3.63
32	Kcal	180.78	64.2	89.04	27.54					Kcal	133.555	14.3	104.72	14.535
33
34	20:40		FACULDADE 2							22:50		PRE TREINO
35	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
36	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
37	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
38	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
39	Ricotta light (pate)	10	1.4	0.6	0.06	0.8	0.1	0	0
40
41
42	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
43	Kcal	180.78	64.2	89.04	27.54					Kcal	324.82	103.44	73.6	147.78
44
45	0:00		POS TREINO							0:30		CEIA
46	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
47	Malto	20	0	18.8	0	0	0	0	0	3 Ovos cozidos	150	17.28	1.51	0	3.51	12.02	0	0
48	Whey	30	24	4.5	0	0.7	1.3	0	0	Azeite	13	0	0	0	1.9	1	9.1	0
49
50
51
52
53	Total	50	24	23.3	0	0.7	1.3	0	0	Total	163	17.28	1.51	0	5.41	13.02	9.1	0
54	Kcal	207.2	96	93.2	18					Kcal	322.93	69.12	6.04	247.77