{"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":"

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

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.
\nA dieta ser\u00e1 mais ou menos assim:
\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

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

Na realidade, isto \u00e9 o que vou comer:<\/p>\n

Em turnos noturnos<\/span><\/p>\n

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

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

11h <\/strong>2 bolinhos de arroz com manteiga de amendoim, bebida proteica com farinha de linha\u00e7a e \u00f3leo de c\u00e2nhamo (600 calorias).
\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

13h<\/strong> 20 nozes (principalmente am\u00eandoas) ou uma barra de nozes: 350 calorias<\/p>\n

15h Refei\u00e7\u00e3o principal <\/strong>Ser\u00e1 algo requentado de casa, como um curry ou risoto, acompanhado de 2 fatias de p\u00e3o. 500 calorias
\n<\/strong>Barra de cereal <\/strong>250 calorias<\/p>\n

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

20h<\/strong> Bebida proteica de banana e c\u00e2nhamo com aveia, maltodextrina e leite de coco\/leite de am\u00eandoa. <\/strong>600 calorias<\/p>\n

22h<\/strong> Bebida proteica de c\u00e2nhamo ZMA 200 calorias<\/p>\n

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

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":"

I’ve lost about half a stone since last year, I’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 […]<\/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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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":"\n4,000 calorie Bulking Diet - Fitness & 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 & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I’ve lost about half a stone since last year, I’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 […]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/09\/dieta-para-ganho-de-massa\/","og_site_name":"Fitness & 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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