Hola ragazzuoli, ho appena finito di buttar giù un abbozzo di di dieta per il periodo di massa che inizierò a breve dopo un mese di stop . Se vi va di buttare un occhio o dare qualche consiglio è ben accetto. All inizio probabilmente mettere peso molto facilmente, ho fatto il calcolo del metabolismo con 82kg
Altezza:1:81
Peso: 78kg
Bf plicometro 3 valori:10.2
Obiettivi:
Metabolismo basale:1913kcal
Fabbisogno giornaliero:2872kcal
Carbo:394g (C)
Pro:144g (P)
Grassi:77g (G)
Colazione:-------------------C-------------G-----------P---------cal
-albume 200g------------1.6-----------0.2---------20--------88
-gallette mais 50g------40-----------0.6---------4.2-------184
-9 mandorle----------------2.1----------5.5---------2.3--------63
Tot.-----------------------------43.7----------6.3--------36.5------335
Spuntino.---------------------------C----------G-----------P-----------cal
-pane 75g.-----------------------37.5-------2.6--------6.6---------203
-prosciutto 50g.---------------0.1----------9------------9---------124
Tot. .------------------------------37.6-------11.6--------15.6-----327
Pranzo.---------------------------C--------------G-----------P---------cal
-spaghetti 150g.------------111----------1.5--------19.2------538
-olio evo 10g.-------------------0-------------10----------0----------88
-petto pollo 150g.------------0-------------1.2--------34.5----165
Tot..-----------------------------111----------12.7-------53.7-------791
Post wo------------------------C------------G-----------P----------cal
Whey 30g----------------------2------------1----------27---------136
Maltodestrine 50g--------50-----------0-----------0---------200
Tot..---------------------------52----------1-----------27----------336
Spuntino-------------------------C----------G-----------P----------cal
-pane 75g.---------------------37.5------2.6--------6.6--------203
-prosciutto 50g--------------0.1---------9-----------9---------124
-mandorle 30g---------------5.7-------15----------6.3-------173
Tot..--------------------------------43.2------26.6-------28.2------500
Cena -------------------------------C--------------G-----------P---------cal
-spaghetti 150g.------------111----------1.5--------19.2------538
-olio evo 10g.-------------------0-------------10----------0----------88
-petto pollo 150g.------------0-------------1.2--------34.5----165
Tot..-----------------------------111----------12.7-------53.7-------791
TOT------carbo 398g------grassi:71g-----proteine: 215g-----cal: 3080kcal
Altezza:1:81
Peso: 78kg
Bf plicometro 3 valori:10.2
Obiettivi:
Metabolismo basale:1913kcal
Fabbisogno giornaliero:2872kcal
Carbo:394g (C)
Pro:144g (P)
Grassi:77g (G)
Colazione:-------------------C-------------G-----------P---------cal
-albume 200g------------1.6-----------0.2---------20--------88
-gallette mais 50g------40-----------0.6---------4.2-------184
-9 mandorle----------------2.1----------5.5---------2.3--------63
Tot.-----------------------------43.7----------6.3--------36.5------335
Spuntino.---------------------------C----------G-----------P-----------cal
-pane 75g.-----------------------37.5-------2.6--------6.6---------203
-prosciutto 50g.---------------0.1----------9------------9---------124
Tot. .------------------------------37.6-------11.6--------15.6-----327
Pranzo.---------------------------C--------------G-----------P---------cal
-spaghetti 150g.------------111----------1.5--------19.2------538
-olio evo 10g.-------------------0-------------10----------0----------88
-petto pollo 150g.------------0-------------1.2--------34.5----165
Tot..-----------------------------111----------12.7-------53.7-------791
Post wo------------------------C------------G-----------P----------cal
Whey 30g----------------------2------------1----------27---------136
Maltodestrine 50g--------50-----------0-----------0---------200
Tot..---------------------------52----------1-----------27----------336
Spuntino-------------------------C----------G-----------P----------cal
-pane 75g.---------------------37.5------2.6--------6.6--------203
-prosciutto 50g--------------0.1---------9-----------9---------124
-mandorle 30g---------------5.7-------15----------6.3-------173
Tot..--------------------------------43.2------26.6-------28.2------500
Cena -------------------------------C--------------G-----------P---------cal
-spaghetti 150g.------------111----------1.5--------19.2------538
-olio evo 10g.-------------------0-------------10----------0----------88
-petto pollo 150g.------------0-------------1.2--------34.5----165
Tot..-----------------------------111----------12.7-------53.7-------791
TOT------carbo 398g------grassi:71g-----proteine: 215g-----cal: 3080kcal
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