{"id":4627,"date":"2016-05-16T18:50:31","date_gmt":"2016-05-16T18:50:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4627"},"modified":"2024-05-31T15:38:35","modified_gmt":"2024-05-31T15:38:35","slug":"dieta-de-4000-calorias","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-de-4000-calorias\/","title":{"rendered":"Plano de dieta de 4.000 calorias \u2013 2024 (.pdf)"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"a-practical-4-000-calorie-diet-plan\">Um plano alimentar pr\u00e1tico de 4.000 calorias<\/h2>\n\n\n\n<h2 class=\"wp-block-heading has-blue-color has-text-color has-link-color wp-elements-1\"><strong>Coma por sua conta e risco.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Recomendo muito investir em um liquidificador! \u00c9 uma das maneiras mais f\u00e1ceis de obter mais calorias sem comer porcarias. Bata bananas, abacates, sementes de c\u00e2nhamo, frutas, um pouco de couve, etc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"easy-sources-of-calories\"><strong>Fontes f\u00e1ceis de calorias<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nozes como as pec\u00e3s s\u00e3o \u00f3timas.<\/li>\n\n\n\n<li>leite integral<\/li>\n\n\n\n<li>Leite de coco (mas n\u00e3o as caixinhas aguadas).<\/li>\n\n\n\n<li>Abacates<\/li>\n\n\n\n<li>Smoothies com manteiga de amendoim, banana e azeite.<\/li>\n\n\n\n<li>Panquecas<\/li>\n\n\n\n<li>Aveia adormecida com mel e manteiga de amendoim.<\/li>\n\n\n\n<li>P\u00f3 de maltodextrina (rico em calorias, mas tamb\u00e9m muito processado)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Para <\/strong>trabalhar<strong> Eu mesma preparo meus pr\u00f3prios flapjacks\/biscoitos usando aveia, canela, passas e manteiga de amendoim.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8808\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-de-4000-calorias\/infog_4000diet2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Infog_4000Diet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"plano de dieta de 4000 calorias\" class=\"wp-image-8808\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"coconut-milk-is-a-great-source-of-calories-but-not-the-watered-down-rubbish-in-cartons-look-for-tins-that-are-at-leat-50-coconut-milk-100-coconut-milk-is-also-great-but-difficult-to-scoop-out-of-the-tins-you-can-actually-drink-the-tins-that-are-50-water-cartons-are-typically-96-water-and-3-coconut-milk\">O leite de coco \u00e9 uma \u00f3tima fonte de calorias \u2013 mas n\u00e3o aquela vers\u00e3o aguada e ruim que vem nas caixinhas. <strong>Procure latas que estejam em <\/strong>couro<strong> Leite de coco 50% (o leite de coco 100% tamb\u00e9m \u00e9 \u00f3timo, mas dif\u00edcil de retirar das latas; voc\u00ea pode beber o conte\u00fado das latas que cont\u00eam 50% de \u00e1gua. As embalagens geralmente cont\u00eam 96% de \u00e1gua e 3% de leite de coco).<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"example-4-000-calorie-diet-plan\">Exemplo de plano alimentar de 4.000 calorias<\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"7ambreakfast-protein-smoothie\"><strong>7h da manh\u00e3<\/strong><br>Caf\u00e9 da manh\u00e3<br><br> Smoothie de Prote\u00edna<\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Mistura -<br>\n4 colheres de sopa de leite de coco em p\u00f3 (ou uma lata de leite de coco PURO)<br>\n2 bananas<br>\nmeio abacate<br>\n30g de prote\u00edna em p\u00f3 (c\u00e2nhamo ou soro de leite)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(aproximadamente 1.000 calorias)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"10am-mid-morning-snack\"><strong>10h<br>\n<\/strong>Lanche da manh\u00e3<\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>2 bolinhos de arroz cobertos com manteiga de amendoim<\/strong><br>\nUm copo de leite integral (ou leite de coco puro)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ou<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Panquecas caseiras<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Feito com canela, manteiga, aveia, passas, am\u00eandoas mo\u00eddas e manteiga de amendoim.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ou<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Fudge Gordo \u2013 receita <a href=\"http:\/\/paleochef.com\/2014\/11\/19\/phat-fudge-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"1pmlunch-salad\"><strong>13h<\/strong><br>Almo\u00e7o<br><br> Salada<\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Queijo Feta (20g)<br> Presunto ou frango (50g)<br> 1 abacate<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><br> 1 p\u00e3o integral com manteiga ou \u00f3leo de coco<br> Um punhado de am\u00eandoas<br> Banana<br> (aproximadamente 1000 calorias)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"3pmafternoon-snack\"><strong>15h<br><\/strong>Lanche da tarde<\/h3>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"30g-protein-shake-with-coconut-milk\"><strong> <\/strong>Shake de prote\u00edna de 30g com leite de coco<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">(Uma lata cont\u00e9m aproximadamente 800 calorias se o leite de coco for puro, sem adi\u00e7\u00e3o de \u00e1gua)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(Aproximadamente 900 calorias)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"6pm-main-meal\">18h<br>\n<strong>Prato principal<\/strong><\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Bife<br>\nbatata-doce<br>\nVegetais<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(Aproximadamente 750 calorias)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Total de aproximadamente 4.400 calorias<\/strong><br> <strong>Prote\u00edna total aprox. 200g<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"other-sources-of-high-quality-calories\"><strong>Outras fontes de calorias de alta qualidade<\/strong><br> <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Leite de am\u00eandoas puro \u2013 deixe as am\u00eandoas de molho durante a noite e depois bata no liquidificador.<br> Azeite<br> \u00d3leo de peixe<br> Ovos<br> Aveia<br> Abacates<br> Sementes de c\u00e2nhamo \u2013 agora eu as trituro em vez de usar prote\u00edna em p\u00f3.<br> \u00d3leo\/leite de coco \u2013 cuidado com as embalagens que cont\u00eam apenas cerca de 5% de leite de coco.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/4000-calorie-diet-plan-sheet1.pdf\">Baixe o Plano Alimentar de 4.000 Calorias em formato .pdf aqui.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! &nbsp;That&#8217;s one of the easiest ways to get more calories without eating any rubbish. Blend bananas, avocados, hemp seeds, fruit, a bit of kale etc. Easy Sources of Calories For work I personally make my own flapjacks\/biscuits [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-4627","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4,000 Calorie Diet Plan - 2024 (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-de-4000-calorias\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4,000 Calorie Diet Plan - 2024 (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! &nbsp;That&#8217;s one of the easiest ways to get more calories without eating any rubbish. 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