{"id":2925,"date":"2015-05-09T20:40:29","date_gmt":"2015-05-09T20:40:29","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2925"},"modified":"2015-05-10T11:41:47","modified_gmt":"2015-05-10T11:41:47","slug":"dieta-para-ganho-de-massa","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/09\/dieta-para-ganho-de-massa\/","title":{"rendered":"Dieta de ganho de massa de 4.000 calorias"},"content":{"rendered":"<p>Perdi cerca de tr\u00eas quilos desde o ano passado e tomei a decis\u00e3o completamente irracional de tentar recuperar o peso devido \u00e0 minha leve dismorfia corporal.<\/p>\n<p>Apesar disso, acho que fico melhor com 86 kg do que com 91 kg. De qualquer forma, vou tentar consumir 4.000 calorias nas pr\u00f3ximas 4 semanas.<br \/>\nA dieta ser\u00e1 mais ou menos assim:<br \/>\nEssa n\u00e3o \u00e9 exatamente uma dieta boa, mas eu tenho SII (S\u00edndrome do Intestino Irrit\u00e1vel), ent\u00e3o tomo muitos smoothies ou acabo evacuando oito vezes por dia.<\/p>\n<p>Eu uso prote\u00edna de c\u00e2nhamo sem sabor da Bulk Powders como minha principal fonte de prote\u00edna. O ideal seria consumir mais alimentos integrais e menos prote\u00edna em p\u00f3, mas, como eu disse, isso n\u00e3o \u00e9 realista para mim.<\/p>\n<p>Na realidade, isto \u00e9 o que vou comer:<\/p>\n<p><strong><span style=\"text-decoration:underline;\">Em turnos noturnos<\/span><\/p>\n<p>7h da manh\u00e3 \u2013 Ovos poch\u00ea na torrada ou smoothie de prote\u00edna.<\/strong> 30g de prote\u00edna de c\u00e2nhamo, 15g de \u00f3leo de c\u00e2nhamo, 1 banana, 30g de farinha de linha\u00e7a, c\u00farcuma em p\u00f3, grama de trigo, leite de coco, 30g de maltodextrina (eu sei, n\u00e3o \u00e9 saud\u00e1vel), espinafre \u2013 Bata tudo no liquidificador \u2013 700 calorias<\/p>\n<p><strong>10h<\/strong> 30g de prote\u00edna de c\u00e2nhamo, 15g de \u00f3leo de c\u00e2nhamo, 1 banana, 30g de farinha de linha\u00e7a, c\u00farcuma em p\u00f3, grama de trigo, leite de coco, 30g de maltodextrina (eu sei, n\u00e3o \u00e9 saud\u00e1vel), 700 calorias.<\/p>\n<p><strong>11h <\/strong>2 bolinhos de arroz com manteiga de amendoim, bebida proteica com farinha de linha\u00e7a e \u00f3leo de c\u00e2nhamo (600 calorias).<strong><br \/>\nSaio para o trabalho por volta das 11h da manh\u00e3, ent\u00e3o meu objetivo pela manh\u00e3 \u00e9 consumir 2.000 calorias.<\/strong><\/p>\n<p><strong>13h<\/strong> 20 nozes (principalmente am\u00eandoas) ou uma barra de nozes: 350 calorias<\/p>\n<p><strong>15h Refei\u00e7\u00e3o principal <\/strong>Ser\u00e1 algo requentado de casa, como um curry ou risoto, acompanhado de 2 fatias de p\u00e3o. <strong>500 calorias<br \/>\n<\/strong><strong>Barra de cereal <\/strong>250 calorias<strong><\/p>\n<p>Bebida proteica de banana e c\u00e2nhamo \u00e0s 18h com aveia, maltodextrina e leite de coco\/leite de am\u00eandoa. <\/strong>600 calorias<\/p>\n<p><strong>20h<\/strong> <strong>Bebida proteica de banana e c\u00e2nhamo com aveia, maltodextrina e leite de coco\/leite de am\u00eandoa. <\/strong>600 calorias<\/p>\n<p><strong>22h<\/strong> Bebida proteica de c\u00e2nhamo ZMA 200 calorias<\/p>\n<p>Sempre que poss\u00edvel, tentarei substituir uma bebida por uma refei\u00e7\u00e3o de verdade. Trabalho em um call center e n\u00e3o tenho intervalo entre as liga\u00e7\u00f5es, apenas uma hora para o jantar.<\/p>\n<p>Tamb\u00e9m tomarei \u00f3leo de peixe (5-10 g), comprimido ou bebida probi\u00f3tica e bromela\u00edna ap\u00f3s o treino.<\/p>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve lost about half a stone since last year, I&#8217;ve made the completely irrational decision to try and put the weight back on thanks to my mild body-dysmorphia. Despite that fact I look better at 86kg than 91kg. Anyway, I am going to aim for 4,000 calories for the next 4 weeks. Diet will look [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Bulking Diet","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-2925","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4,000 calorie Bulking Diet - 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\/2015\/05\/09\/dieta-para-ganho-de-massa\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4,000 calorie Bulking Diet - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I&#8217;ve lost about half a stone since last year, I&#8217;ve made the completely irrational decision to try and put the weight back on thanks to my mild body-dysmorphia. 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Despite that fact I look better at 86kg than 91kg. Anyway, I am going to aim for 4,000 calories for the next 4 weeks. Diet will look [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/09\/dieta-para-ganho-de-massa\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-05-09T20:40:29+00:00","article_modified_time":"2015-05-10T11:41:47+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/09\/bulking-diet\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/09\/bulking-diet\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"4,000 calorie Bulking Diet","datePublished":"2015-05-09T20:40:29+00:00","dateModified":"2015-05-10T11:41:47+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/09\/bulking-diet\/"},"wordCount":331,"commentCount":2,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/05\/09\/bulking-diet\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/09\/bulking-diet\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/05\/09\/bulking-diet\/","name":"Dieta de 4.000 calorias para ganho de massa muscular - 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Everyone has a different opinion about what a diet should look like: Intermittent fasting (all different protocols) Dairy free Wheat free Ketogenic diet High carb Low carb etc etc Here's what I typically eat to support training and working\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/2b3Pk9IlJIY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/dieta-de-conor-mcgregor\/","url_meta":{"origin":2925,"position":1},"title":"Dieta de Conor McGregor (Guia Pr\u00e1tico para Superar Plat\u00f4s de Treinamento)","author":"Dave","date":"Outubro 7, 2018","format":false,"excerpt":"Conor is apparently, a fan of the Sirt Food Diet. This diet is high in\u00a0sirtuin activators, which help prevent diseases related to age and stress (study here). The diet is best know however, for allowing both dark chocolate and red wine. 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Carbohydrate \/ carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* - which in turn has\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"sweet potatoes","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8769,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/11\/dieta-dos-boxeadores\/","url_meta":{"origin":2925,"position":4},"title":"Plano alimentar para boxeadores (PDF inclu\u00eddo \u2013 2026)","author":"Dave","date":"Janeiro 11, 2018","format":false,"excerpt":"The ideal diet should be tailored to the preferences, training and genetics of each boxer. Below is a general guideline to get started and informed when looking to optimise your own diet. Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? Take a\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":7806,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/09\/10\/dieta-vegana-um-guia-para-iniciantes\/","url_meta":{"origin":2925,"position":5},"title":"Plano de Dieta Vegana Alcalina \u2013 pdf. (Atualiza\u00e7\u00e3o de 2025) Aten\u00e7\u00e3o! \u2013 Leia primeiro","author":"Dave","date":"Setembro 10, 2017","format":false,"excerpt":"The vegan diet is becoming more and more popular...it was rare to hear about someone who was on a vegan diet until the\u00a0China Study\u00a0came out in 2005 and then it really gained momentum when a leading medical doctor published the book \"How Not to Die\". The book basically recommends a\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"vegan athlete","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/vegan.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2925","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=2925"}],"version-history":[{"count":4,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2925\/revisions"}],"predecessor-version":[{"id":2929,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2925\/revisions\/2929"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=2925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=2925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=2925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}