Hoja1Minuta diariaComidaAlimentosCantidadKcalProteinas (g)Carbohidratos (g)Grasas(g)Ayunosccop de proteina 112229.71.51.3Glutamina agua (ml)scoop dextrosa22480620Platano1951.0620.80.27Total46530.7684.31.57Desayuno30 min despues Yogurth griego11177.77.86 Manzana1540.3111.40.36 Pera1490.6310.20.2Avena (40g 1/2 taza)347115.6819.6Total69124.24110.416.16AlmuerzoPescado/ Pollo/ Vacuno (g)15024031.5012Arroz/Papas/Legumbres (g)1003647800.9Ensalada/BrocoliTotal60438.58012.9Post-entrenamiento10:00-10:30 scoop proteina11202521scoop dextrosa22480620GlutaminaCreatinaPlatano1951.0620.80.27 agua (ml)500Total46326.0684.81.27Almuerzo14:00-14:30Pescado/ Pollo/ Vacuno (g)15024031.5012Arroz/Papas/Legumbres (g)1003647800.9Ensalada/BrocoliTotal60438.58012.9Colacin17:00-17:10almendras1389.53.53.57Huevos cocidos enteros215412.521.1210.56Mani (g)30751190.33Total318.517.0223.6217.89Once19:30-20:00 Pan integral21336.4251 jamn pollo/pavo cocido2401000 palta0.5116.50.940.211.75Total289.517.3425.212.75Cena22:00-23:00Pescado/ Pollo/ Vacuno (g)1001602108 yogurth light1665.610.60.1Ensalada/ BrocoliGlutaminaTotal22626.610.68.1KcalProteinas (g)Carbohidratos (g)Grasas(g)Total diario3196188.3414.682.0% Macronutrientes23.651.924.5

edad25aospeso70KgEstatura 173cm

Metabolismo basal1725.7KcalGasto clorico Gym650KcalRequerimiento clorico2613.3Kcal