dieta con suplemento volumen

7/25/2019 Dieta Con Suplemento Volumen

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Gnero (hombre / mujer) : hombre sexo IMC:

Edad : 26 aos Magra (IMC):Estatura (cm) : 1 u!g " 2#$% cm 16& cm Tasa de Meta'eso (g) : 1 g " 2#2$ !b *# g +asa de MetaGrasa Corora! - : Mantenerse . - Mantenerse :Masa Corora! Magra (g) :e0,n,rade!gaar . g e0,n,r :3,4e! de 5ct,4,dad : Ganar 4o!umen 1.550 act,4,dad 5umentar :

Objetio ! "#$$! %cal %62 ca!/m'rotenas : 7- &72 ca! 2&Carboh,dratos : $- 187&6 ca! 7%*Grasas : 2- $$$ ca! 62

&ora ' Comida rodcto Cantidad *nidad %cal

TOT+L: 1- "#,-1

/+*2O 6%2 9* gr 111COMI+ 1 6%1 1$ gr 129

62* 2 gr *

6%& 7 gr 116

2%2 $

119

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1

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M/I+ M+3+2+ 166

COMI+ " 62& 1 gr 7$7

6%7 1$ gr 162

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+ota! %$$

Energ; -

- o0 5 16-

M/I+ T+4/ 77

COMI+ , 6%2 9* gr 1116%1 1$ gr 129

62* 2 gr *

77 2$

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6%& 7 gr 116

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62& $ gr 1**

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"1.00 ($) 221

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67

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Inesta diaria recomendada de %cal (itaminas8minerales en mc):

TOT+L ram:

TOT+L %cal: "#,-1

TOT+L;

OB>/4/2CI+ ? TOT+L 8 OB>/4/2CI+ ? TOT+L 8 OB


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a corporal (IMC) (BMI) %atcA 8 Mc+rdle Milin 8 t.


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2$ 67 11

""; 56; "";

12- 1&- 1&- - - - -

2 27 1 16 7

7 1% 2

& 12 &

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$ $$ 17

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7/152

enedict 2iel de +cties un 4a!or entre 1#2 ; 1#9 usado ara ca!cu!ar su n,4e! de ca!or,as de m

beno 5d4ertenc,a: !as ersonas med,cadas (ca0ena8 e0edr,na8 hormonas t,ro,deas8 estero,de

age 1#2 " Aedentar,a: s,n act,4,dad 0s,catrabajo de o0,c,na1#7*$ " Be4e 5ct,4,dad: ejerc,c,os !e4es/ 17 das a !a semana

ca! or da 1#$$ " Moderada 5ct,4,dad: ejerc# moderados/ 7$ das a !a semana7cal por dEa 1.650 J rorama de entrenamiento con inteso peso' ,85 dEas a la sem.ca! or da 1#*2$ " Mu; 5ct,4o: Ejerc,c,os ,ntensos/ deorte 6* das a !a semanaca! or da 1#9 " 5ct,4,dad Extra: uerte ; ro!ongado ejerc,c,o d,ar,o/ deorte < entren

cal (itaminas8minerales en mc) : 4eerencia :$8 187 % 2 98 2 1$8les en mc) : 4eerencia : 18 18 288 28 188

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nten,m,ento (Mantenerse " ?M x n,4e! de act,4,dad)#

s8 3'8 etc) ueden tener 4a!ores de hasta dos 4eces m@s a!tos =ue !os ,nd,cados abajo#

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Comments


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Translation prodct name


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2/$/216 77769*92#x!sx 'age 2&

+rue3atura!?od;bu,!d,ng#com

Gnero (hombre / mujer) : hombre sexoEdad : 26 aos

Estatura (cm) : 16& cm " $ F'eso (g) : *# g " 1$%Masa Corora! Magra (g) : . g " .Grasa Corora! - : . -3,4e! de 5ct,4,dad : 1#$$ act,4,dad (4a!or entre 1#

nd,ce de Masa Corora! " ",.9 %atcA 8 Mc+rdle

nd,ce de masa Corora! Ma D mejor mtodoTasa de Metabolismo (masa corora! magra)+asa de Metabo!,smo basa! : . ca! or daMantenerse : D 7cal por dEae0,n,r : 1- ca! . ca! or da

5umentar :


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2/$/216 77769*92#x!sx 'age 29


Objetio 5umentar "#$$! %cal ramos'rotenas : 7- &72 ca! 2&Carboh,dratos : $- 187&6 ca! 7%*Grasas : 2- $$$ ca! 62

&ora ' Comida rodcto Cantidad *nidad %cal'!atano 9 gr 17u!t,mate nutr,t,on case,n 1$ gr $$ +ota! %$$Energ; -- de !a cant,dad d,ar,a re=uer,da# 16-

M/I+ T+4/ COMI+ , '!atano 9* gr 111

C!ara de hue4o 1$ gr 12954ena Huaer 2 gr *

2$ !eche en o!4o ,! 7 gr 1%6 musc!e harm 7 gr 116+ota! $*2Energ; -- de !a cant,dad d,ar,a re=uer,da# 21-


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2/$/216 77769*92#x!sx 'age 7


Objetio 5umentar "#$$! %cal ramos'rotenas : 7- &72 ca! 2&Carboh,dratos : $- 187&6 ca! 7%*Grasas : 2- $$$ ca! 62

&ora ' Comida rodcto Cantidad *nidad %calC/2+ musc!e harm 7 gr 116COMI+ 5 o!!o echuga 1 gr 1&

5rro corr,ente $ gr 1**ace,te de o!,4a & m! 6& +ota! %6&Energa -- de !a cant,dad d,ar,a re=uer,da# 1*-

"0.00 (6) u!t,mate nutr,t,on case,n 1$ gr $$Batido post8entrenamiento +ota! $$Energ; -- de !a cant,dad d,ar,a re=uer,da# 2-

"1.00 ($)

nac7 +ota! Energa -- de !a cant,dad d,ar,a re=uer,da# -

"".!0 (9) +ntes de +costarse

+ota! Energa -


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2/$/216 77769*92#x!sx 'age 71


Objetio 5umentar "#$$! %cal ramos'rotenas : 7- &72 ca! 2&Carboh,dratos : $- 187&6 ca! 7%*Grasas : 2- $$$ ca! 62&ora ' Comida rodcto Cantidad *nidad %cal

- de !a cant,dad d,ar,a re=uer,da# - /nerEa

TOT+L ram:TOT+L %cal: "#,-1 %calTOT+L;OB


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2/$/216 77769*92#x!sx 'age 72


6#1 FF!bs!bs

; 1#9)

Milin 8 t.


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2/$/216 77769*92#x!sx 'age 77


or dEa ramos por comidagr 7$grgr $&grgr 1gr

roteEna () Carbs () rasas ()2 21 111 1 2$ 67 11""; 56; "";12- 1&- 1&- 2 27 116 7 7 1% 2

& 12 & 22 % 1$ $$ 17!9; ,1; "1;2%- 16- 2-


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2/$/216 77769*92#x!sx 'age 7%


or dEa ramos por comidagr 7$grgr $&grgr 1gr

roteEna () Carbs () rasas ()22 % 119 77 %1 & %$ %% 12!-; !9; "!;21- 17- 19-

11 1 11 1 9"; 10; 9;$- - 1-

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2/$/216 77769*92#x!sx 'age 7$


or dEa ramos por comidagr 7$grgr $&grgr 1grroteEna () Carbs () rasas ()- - -roteEna Carbs rasas"0- "99 ,59!, 1#15" ,0$!5; ,9; 1$;"09 !,$ 6"G1 85- 816


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1 2 7

rodcto Cantidad *nidad

1 Aceituna de botija P.C. 1 grAceitunas negras preparadas P.C. 1 grAguaje P.C. 1 grMelocotn-Durazno-Blanquillo P.C. 1 grCamu-camu P.C. 1 grChirimoya P.C. 1 grCiruela P.C. 1 grCoco P.C. 1 grCoco agua de 1 grCocona P.C. 1 gr!resa P.C. 1 gr"uan#bana P.C. 1 gr$igo negro P.C. 1 gr$igo seco P.C. 1 gr%ima P.C. 1 gr%imn jugo de 1 gr%&cuma P.C. 1 gr%&cuma harina de 1 grMandarina P.C. 1 grMango P.C. 1 grManzana nacional P.C. 1 grMaracuy# jugo puro de 1 gr

Meln P.C. 1 grMeln enano P.C. 1 grMembrillo P.C. 1 gr'aranja P.C. 1 gr'aranja agria jugo de 1 gr'aranja de $uando P.C. 1 gr'(spero P.C. 1 grPacae "uaba P.C. 1 grPalta P.C. 1 grPapaya P.C. 1 grPasas sin pepas 1 grPepino dulce P.C. 1 gr

Pera chilena P.C. 1 grPera de agua P.C. 1 grPera nacional P.C. 1 grPera perilla P.C. 1 grPi)a P.C. 1 grPl#tano de isla P.C. 1 grPl#tano de seda P.C. 1 grPl#tano guineo P.C. 1 grPl#tano manzano P.C. 1 grPl#tano harina de 1 grPl#tano maduro P.C. 1 grPl#tano morado P.C. 1 grPl#tano seco *+rejn, 1 grPl#tano erde P.C. 1 gr


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Pl#tano erde asado 1 grPl#tano erde sancochado 1 grandia P.C. 1 grMango ciruelo */aperib#, P.C. 1 gr/oronja P.C. 1 gr/una P.C. 1 gr/una colorada P.C. 1 gr0a blanca P.C. 1 gr0a borgo)a P.C. 1 gr0a italia P.C. 1 gr0a negra P.C. 1 gr0a quebranta P.C. 1 gr1apote P.C. 1 gr 1 2i3icha o achis 1 grArroz pilado o pulido cocido 1 grArroz blanco corriente 1 gr

Arroz con c#scara 1 grAena enasada 1 grAena hojuela cocida 1 grAena hojuela cruda 1 grCebada con c#scara 1 grCebada mash2a o machica 1 grCebada tostada harina integral 1 grChancay *bizcocho, 1 gr!ideo crudo 4orti4icado con hierro 1 gr!ideo tallar(n crudo 4orti4icado con hierro 1 gr!ideo tallar(n sancochado 4ortiticado con hierro 1 gr"alleta de soda *alada, 1 gr

"alleta de ainilla *Dulce, 1 grMaiz alazan 1 grMaiz alazan jora 4resca de 1 grMaiz alazan jora seca de 1 grMaiz amarillo 1 grMaiz blanco crudo 1 grMa(z blanco tostado 1 grMaiz cancha tostada de 1 grMaiz grano 4resco *Choclo, 1 grMaiz germinado seco 1 grMaiz harina de 1 grMaiz maicena 1 grMaiz morado sin coronta 1 grMaiz mote de *ancochado, 1 grMaiz para mote pelado 1 grMaiz para mote sin pelar 1 grMaiz polenta cruda de 1 grPan de cebada *errano, 1 grPan de labranza 1 grPan de molde 1 grPan 4ranc5s 1 grPan 4ranc5s 4orti4icado con hierro 1 gr6uinua blanca *7un(n, 1 gr

6uinua blanca *Puno, 1 gr6uinua cocida 1 gr


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6uinua 1 gr6uinua dulce blanca *7un(n, 1 gr6uinua dulce blanca *Puno, 1 gr6uinua dulce rosada *7un(n, 1 gr6uinua harina de 1 gr6uinua hojuelas de 1 gr6uinua rosada *Puno, 1 gr6uinua semola de 1 gr/rigo harina 4orti4icada con hierro de 1 gr/rigo harina tostada de *Machica, 1 gr/rigo mote de *ancochado, 1 gr/rigo pelado 1 gr/rigo resbalado cocido 1 gr/rigo semola de 1 gr/rigo 1 gr 1 At&n en ac. 8egt campomar 1 gr

Pescado bacalao seco salado 1 grPescado bonito P.C. 1 grPescado bonito hueera de 1 grPescado bonito m&sculo claro 1 grPescado bonito m&sculo oscuro 1 grPescado bonito pulpa asada 1 grPescado bonito seco salado P.C. 1 grPescado caballa en consera 1 grPescado caballa 4resco crudo 1 grPescado caballa salado 1 grPescado cabinza 1 grPescado cabrilla 1 gr

Pescado carachama P.C. 1 grPescado chita P.C. 1 grPescado chita hueera de 1 grPescado chita pulpa asada 1 grPescado cojinoa 1 grPescado corina P.C. 1 grPescado jurel en consera 1 grPescado jurel 4resco crudo 1 grPescado lenguado 1 grPescado lisa 1 grPescado lorna 4resco crudo 1 grPescado lorna pulpa seca salada P.C. 1 grPescado lorna salado 1 grPescado merluza 4resco crudo 1 grPescado merluza seco 1 grPescado paiche seco P.C. 1 grPescado pampanito P.C. 1 grPescado pejerrey 1 grPescado perico 1 grPescado sardina con aceite 1 grPescado sardina con tomate 1 grPescado sardina en grated *en consera, 1 grPescado sardina 4ilete *en consera, 1 gr

Pescado sardina 4resco crudo 1 grPescado toyo 4resco 1 gr


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Pescado toyo seco salado 1 grPescado tramboyo P.C. 1 grPescado trucha rosada P.C. 1 grPescado trucha en consera 1 grPescado trucha 4resca 1 grPota 1 grPota concentrado proteico de 1 grPulpo P.C. 1 gr 1 Carnero cabeza sancochada de 1 grCarnero panza de *Mondongo, 1 grCarnero patas sancochadas de 1 grCarnero sesos de 1 grCarnero pulpa gorda 1 grCarnero pulpa muy magra 1 grCarnero pulpa semigorda 1 grCerdo carne sin hueso 1 gr

Cerdo patas semigordas 1 gr"allina pechuga de *in piel, 1 gr"allina pierna de *in piel, 1 grPato carne de 1 grPao carne de 1 grPollo carne pulpa 1 grPollo corazn de 1 grPollo h(gado de 1 grPollo sangre cocida 1 gr9es bazo de 1 gr9es carne pulpa de 1 gr9es corazn de 1 gr

9es h(gado de 1 gr9es panza de *Mondongo, 1 gr9es pata sancochada de 1 gr9es ri)n de 1 grCarnero carne seca sin hueso *Chalona, 1 grChicharrn de cerdo *Cocido, 1 grChicharrn de prensa 1 grChorizo 1 gr7amn del pa(s 1 gr7amonada 1 grMortadela 1 grPat5 1 gr9elleno 1 gralchicha blanca chica 1 gralchicha blanca grande 1 gr$ot Dog 1 gralchicha de :$uacho: 1 gr/ocino 1 gr 1 %eche condensada endulzada 1 gr%eche en polo descremada 1 gr%eche en polo entera 1 gr%eche eaporada descremada 1 gr

%eche eaporada entera 1 gr%eche 4resca c;menos de


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%eche 4resca caja entera Plusa 1 gr%eche 4resca de aca 1 gr6ueso 4resco de aca 1 gr6ueso mantecoso 1 gr6ueso parmesano duro 1 gr>ogurt de leche entera 1 gr>ogurt 4rutado de leche semidescremada 1 gr>ogurt 4rutado leche descremada 1 gr>ogurt natural leche descremada 1 gr 1 Cereza 1 grChicha de jora 1 grChicha de maiz morado con az&car 1 grCoca Cola 1 gr?nca @ola 1 gr:%eche: de soya 1 gr/5 sin az&car 1 gr

8ino blanco *grado alcoholico


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spinaca blanca P.C. 1 grspinaca negra sin tronco 1 gr!rijolito chino germinado 1 gr$ierbabuena P.C. 1 gr$uacatay sin tallo 1 gr%echuga americana P.C. 1 gr%echuga larga P.C. 1 gr%echuga redonda P.C. 1 gr'abo P.C. 1 gr'abo hojas de 1 gr+r5gano 4resco 1 grPimiento P.C. 1 grPoro sin hojas 1 gr9abanitos P.C. 1 gr9ocoto 4resco P.C. 1 gr/omate P.C. 1 gr/omate italiano P.C. 1 gr

/omate con carne salsa de 1 gr/omate salsa de 1 gr8ainitas P.C. 1 gr1anahoria amarilla sin c#scara 1 gr1apallo italiano P.C. 1 gr1apallo loche P.C. 1 gr 1 Aceite egetal de algodn 1 grAceite egetal de girasol 1 grAceite egetal de ma(z 1 grAceite egetal de olio 1 grAceite egetal de soya 1 gr

Almendras 1 grAellanas 1 grCacao semillas secas 1 grCasta)a peruana *'uez de Brasil, 1 grMan( tostado sin pel(cula 1 grManteca egetal 1 grMantequilla 1 grMantequilla con sal 1 grMargarina egetal con sal 1 gr'ueces 1 gr 1 Areja partida harina de 1 grAreja 4resca sin aina 1 gr!rijol amarillo com&n 1 gr!rijol caballero 1 gr!rijol caballero o blanco cocido 1 gr!rijol canario 1 gr!rijol canario cocido 1 gr!rijol canario 4resco 1 gr!rijol canario serranito 1 gr!rijol castilla 1 gr!rijol negro 1 gr!rijol panamito 1 gr

!rijol shimpe 4resco 1 gr"arbanzo cocido 1 gr


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"arbanzos 1 gr$abas 4rescas sin c#scara y sin aina 1 gr$abas secas sin c#scara cocida 1 gr$abas harina de 1 gr%entejas chicas 1 gr%entejas chicas cocidas 1 gr%entejas grandes 1 grPallar seco 1 grPallar sin c#scara 1 grPallares con c#scara cocida 1 gr 1 Camote amarillo sin c#scara 1 grCamote blanco 1 grCamote morado sin c#scara 1 grCamote harina de 1 grMaca */ub5rculo seco, 1 grMaca silestre 1 gr

Maca a4rechillo 1 grMaca almidn 1 grMaca pasta integral 1 gr+lluco sin c#scara 1 grPapa amarilla sin c#scara 1 grPapa blanca 1 grPapa chu)o negro 1 grPapa color morado deshidratada 1 grPapa $uayro con c#scara 1 grPapa seca 1 gr9emolacha ra(z 1 gr>uca amarilla 4resca sin c#scara 1 gr

>uca asada 1 gr>uca blanca 4resca sin c#scara 1 gr>uca blanca sancochada 1 gr>uca harina de 1 gr 1 abadejo 1 gr ace,te de cano!a 1 gr ace,te de g,raso! 1 gr ace,te de !,naa 1 gr ace,te de ma (ace,te de ma) 1 gr ace,te de o!,4a 1 gr ace,te de escado8 e! sa!mn 1 gr ace,te de soja 1 gr ace,tunas 1 gr ace,tunas negras 1 gr ach,cor,a (D,t!o0) 1 gr agua 1 gr ajo 1 gr 5!bar,co=ues 1 gr5!bar,co=ues8 secos 1 gra!0or0n 1 gr 5!mendras 1 gra!m,dn de ma ceroso 1 gr

5m,no@c,dos8 ?C55Fs 1 gr5m,no@c,dos8 E55 1 gr


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anacardos 1 gr ancas de rana 1 gr ar@ndanos 1 gr aren=ue 1 gr arro8 b!anco8 de grano corto 1 gr arro8 b!anco8 de grano med,o 1 gr arro8 b!anco8 grano !argo 1 gr arro8 marrn8 de grano !argo 1 gr atJn8 atJn rojo 1 gr atJn8 e! atJn a!eta amar,!!a 1 gr atJn8 en!atado en agua 1 gr a4e!!anas) 1 gr a4ena 1 gr a4ena8 o!4o 0,no 1 gr aJcar8 ca0 1 gr aJcar8 de mesa (sacarosa) 1 gr aJcar8 o!4o 1 gr

baca!ao 1 gr ?erengena 1 gr berenjena (berenjena) 1 gr ?r,nta c!@s,co (har,na ,ntegra! de tr,go en grano) 1 gr brco!, 1 gr broDn,es 1 gr caba!!a 1 gr caba!!o8 de!gado 1 gr cacao en o!4o 1 gr ca!abaa 1 gr ca!abaa de 4erano 1 gr ca!amar (In0,sh8 se,a) 1 gr

ca!amar8 0r,to (In0,sh8 se,a) 1 gr camarones 1 gr camote 1 gr cangrejo 1 gr carne de cerdo8 ,erna (jamn)8 magra 1 gr carne de res8 en rodajas 1 gr carne de res8 magra 1 gr casena / !eche8 a,s!ar 1 gr casena / !eche8 concentrar 1 gr castao 1 gr cebada 1 gr cebo!!as 1 gr cec,na (mer,enda) 1 gr centeno 1 gr cerdo8 toc,no 1 gr cereas8 du!ce 1 gr cereas8 gu,ndas 1 gr cereas8 gu,ndas8 en conser4a 1 gr cha!otes 1 gr chcharos 1 gr choco!ate Aec,a! K de Ke!!ogg (cerea!es) 1 gr choco!ate8 b!anco 1 gr choco!ate8 !eche 1 gr

choco!ate8 oscuro8 %$$9- de cacao 1 gr choco!ate8 oscuro8 669- de cacao 1 gr


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