registro de dietas

8/20/2019 Registro de dietas

1/22

Cantidad Alimento Kcal Proteina

Carbos H

GrasaSat.

GrasaIns.

Azucares

1 Pan Blanco 90 2.8 1.8 0.! ""1 Pan

Inte#ral80 $.$ 1! 1 ""

1 %aso&2'0ml( )ec*e+odri#o 10 , 1.8 '.' 2.

1%aso&2'0ml(

)ec*e +o-a 100 ,.2 12 1.! 1

100 #r Palta 1, 2 91 Clara de

Hue%o20 ' 0.2! "" ""

1 ema !0 2 0.2! 1. $.,1 Hue%o ,0 0.! 1. $.,$$ unid /an 1,0 ,.$1 '.!, 1.9 12100 #r Pollo 110 2$ "" "" ""100 #r resa $! 0., , "" 0.1 resa .'! 0.1 1.10 "" 0.081 roda-a Paa3a 0 1 12. "" 0.2100 #r Pi4a 90 1 2$ "" 0.21 /andarina '0 0.8 9 "" ""1 &0#( Platanito !0 0. 10.8 "" 0.1'1 /anzana 80 0. 21 "" ""1 bolsa /an

&Carter(220 10 $ 1'

100 #r 5uesoresco

2' 1,.! $.$ ! 1!.1

100 #r 5ueso

/antecoso

$,0 28 $.$ 10 20

100 #rcocido

Pallarcocido

10$ !.9 19.! 0.' ""

1 lata at6n 220 2 "" 2 10100 #r A%ena $

ositos$89 1.9 .$ 1.$ !.

1! ml o 1cda

Aceite de7li%a

120 "" "" 2 12

1 cdta /ermelada $$.1 0.0' 8.1' 0.0$ ""1 lata At6n en

a#ua1!2.' $2.' "" "" 2.'

100 #r Bonito 1'0 21 "" "" 100 #r o, cdas

Arroz 1$0 2. 2,.9 0.0, 2.!

1 sobre Colaiz 80 1, "" "" ""100 #r Azucar

Blanca$99 "" 99.8 "" ""

1 cda AzucarBlanca

',.88 "" 11.98 "" ""


2/22

1 cdta Azucar 1!.9 "" $.99 "" ""Cantidad Alimento KCA) Proten

aCarboH

GrasaSat.

GrasaIns.

10 #r Cocoa enPol%o

!$$ !$.$ !$.$ "" ""

1 %aso&2'0 ml( )ec*e conina#re 1$! .9 9.92 "" ,.!,

100 #r Harina de ri#o

$'1 9.8 ,0. 1.2 ""

1 Galleta deC*ocolate

'9.1 0.9 .0' 2.' ""

1 BolsaGrande&100 #(

/anKarinto

'0 28 1 9 '2

1 cdta Al#arrobina

.$ 0.,! $.'! "" 0.189

100 #r Al#arrobina100 #r Almendras 10 18.,1 !.$ "" !'.1100 #r Camote 11' 1.9' 19.9, 0.$! $100 # C*ancaca $12 0.! 8 "" 0.11 cdta /iel 20 "" "" ""100 # Garbanzo

cocido1' 8.8 2,.'2 "" 2.!9

100 # )ente-aCocida

1! 8.$9 18.,$ 0.8!, !.8

8 Sacha

Inchi

170 9 4 -- 13

2 cdas Café 70 1.4 12 -- 0.7

10 Claras 200 80 "" "" "" ""8 Platanitos '00 '.8 8.' "" 1.22'00 # Az6car

morena

12'8 2 $'' "" 0.'

'00 # A%ena 1!0 8 2!.' !.2 20.2'10 # Cocoa

:inters!$$ !$.$ !$.$ "" ""

1 taza Aceiteoli%a

1$$2 "" "" 22.2 1$$.2

100 # Almendras 10 18.,1 !.$ "" !'.1' tazas )ec*e '00 28.' '8 '


3/22

1 coa Pisco $00 "" "" "" "" ,!

1 Torta

entera

4223 255.3

1

802.9 33.4 214 75

1/16 orci!n

torta

264 16 50.2 2.9 13.4 4.7

24"

TOTALESTIMADO

DÍAENTERO

2300 200 290 10 15

#$%$$& '(i )C'* C+ ,rasa

Sat

,rasa

Ins

acar

1/16 orci!n

torta

264 16 50.2 2.9 13.4 4.7

1/16 orci!n

torta

264 16 50.2 2.9 13.4 4.7

1%aso&2'0ml(

)ec*e +o-a 100 ,.2 12 1.! 1

1%aso&2'0ml(

)ec*e +o-a 100 ,.2 12 1.! 1

TOTAL 8:30 AM 728 46.4 124.4 8.8 28.8 9.21 (ata 'tn en

aceite

120 26 -- 4 12

1/16 orci!n

torta

264 16 50.2 2.9 13.4 4.7

2 Torti((a de

eso

co(ior

134 6.7 1.5 2 9

2 (atanitos 100 1.2 21.6 -- 0.281 cdta ie( 20 -- 6 -- --TOTAL 12:30 AM 1366 96.3 203.7 17.7 63.48 13.91!0 # Garbanzo

cocido2' 1$.$$ '0.92 "" 2.!9

50 onito 70 10.5 -- -- 325 an

C(sico)arinto

170 7 4 2.25 10.5

2

orcione

s

aneton 420 12.5 70 5 5

6 C(aras de

he:o

120 24 -- -- --

2 taas *eche 200 14.4 24 3 2


4/22

,(oria #o;a an

Intera(

40 1.65 7.5 0.5 --

1 cdta Choco(ate

(ido

35 -- -- -- -- 7.1

1 coa


5/22

1/2 scoo 60 11.5 4 -- --25 an 145 5.75 5.5 0.75 10.25 1:30 e

e! "#$#e"

TOTAL 2:15 %M 610 74.5 19 1.5 20.5

70 o((o 84 16.1 -- -- --TOTAL 3 %M 694 90.6 19 1.5 20.51 (atanito 50 0.6 10.8 -- --3 Cachitos

chiitos

510 10 60 15- 15

TOTAL 5:30 %M 1254 101.2 89.8 16.5 35.51/2 C=*'I? 40 8.5 -- -- --T=T'* 5A30 1294 109.7 89.9 16.5 35.55 C*'#'S 100 20 -- -- -- SC== 20 11.5 4 -- --TOTAL 5:30 %M 1414 141.2 93.9 16.5 35.5

2 Cachitos

Chiitos

340 10 40 10 10

2 *eche #o;a 240 14.4 24 3 22 Dee 220 3 28 1.4 3.6TOTAL 9:45 AM 800 27.4 82 14.4 15.67 c(aras 140 28 -- -- --1 Scoo 120 23 8 -- --80 a:ena 311.2 12.9 52.8 1.04 4.48SUBTOT

AL

12 %M 1370

.2

91.3 152.8 15.44 20.08

70 o((o 84 16.1 -- -- --150 %ideo 204.5 6.75 37.5 0.6 2.41 (ata atn 120 26 -- 2 10SUBTOT AL

3%M 1778.7

140.1 190.3 18.04 32.48

2 %!&'&('#)

100 1.2 21.6 -- 0.28

1 cdta ie( 20 - 5 - - -S@T=T'

*

6 1898.

7

141.3 216.9 18.04 32.76

50 o((o 50 11.5 -- -- -1 (ata atn 120 26 -- 2 10TOTAL 10 %M 2068

.7178.8 216.9 20.04 42.76

6 C(aras 120 24 -- -- --80 ':ena 311.2 12.9 52.8 1.04 4.481 :aso *eche 100 7.2 12 1.5 1


6/22

120 Carne 240 30 -- 7 6100 *ente;as 165 8.39 18.73 0.857 5.880 'rro 104 2.08 22.32 0.054 21 (atanito 50 0.6 10.8 -- 0.14200 @:as 135 -- 31 -- --1 scoo 120 23 8 - --

SUBTOT AL

4 %M 1345.2

108.17

155.65

10.451

19.42

1 Scoo 120 23 8 -- --50 *ente;a 85 4.2 9.35 0.43 2.97 %resas 35 0.7 7 -- 0.65 C(aras 100 20 -- -- --80 ':ena 311.2 12.9 52.8 1.04 4.48SUBTOT AL

6:30 %M 1996.4

168.97

232.9 12 27.5

2 an

Intera(

160 6.6 30 2 --

2 'tn 240 54 -- 4 20TOTAL DÍA

ENTERO2396.4

229.87

262.9 18 47.5

2 B$'S 100 4 0.5 -- 1.51 C*'#' 20 4 -- -- --TOTAL DÍA

ENTERO2516.4

237.87

263.4 18 49

1 an

Intera(

80 3.3 15 1 --

1 'tn 120 26 -- 2 103/8 Torta

':ena

236.7 23.7 27.3 1 2.1

1 :aso *eche 100 7.2 12 1.5 1SUBTOT AL

11 AM 536.7

60.2 54.7 5.5 13.1

100 @:as 120 -- 30 -- --1 an

Intera(

80 3.3 15 1 --

50 fresa 20 0.4 4 -- 0.3SUBTOT

AL

1 %M 756.

7

63.9 103.7 6.5 13.4

2 anes 160 6.6 30 3 2100 Deso 264 17.5 3.3 5 15.14 C(ara 80 16 -- -- --1 Bea 50 2 0.25 1.6 3.7200 'rro

E(anco

260 5.32 55.8 2 5

50 o((o 50 11.5 -- -- --


7/22

S@

T=T'*

4 1620.

7

58.88 192.0

5

16.5 35.5

2 'tn 220 52 -- -- --1 scoo 120 23 8 -- --10 C(aras 200 40 -- -- --

2 'tn40 escado

4 1/2 an

Intera(

360 14.8 67.5 4.5 --

1 :aso (eche 100 7.2 12 1.5 11 :aso Bort 190 6.81 Scoo 120 23 8 -- --10 eso 27 1.8 0.4 0.5 1.5S@T=T'

*

12 800 52.6

' Pan Blanco $0 11.2 !2.2 2 ""1 'tn 120 26 -- 2 10' cda Azucar

Blanca192 "" '8 "" ""

3 C(aras 60 12 -- -- --1 Bea 50 2 0.25 1.6 3.725 a(ta 42 0.5 2.25 -- --SUBTOT 12 %M 826 51.7 102.7 5.6 13.7 826


8/22

AL :aso *eche 50 3.6 6 0.75 0.58 c(aras 160 32 -- -- -- --1 Scoo 120 23 8 -- --80 ':ena 311.2 12.9 52.8 1.04 4.48SUBTOT AL

3 %M 1465.2

123.2 169.5 7.39 18.5 639.2

50 o((o 60 11.5 -- -- --200 'rro 240 5 55 -- --SUBTOT AL

5:30 %M 1765.2

140 224.5 7.4 18.5 300

50 o((o 60 11.5 -- -- --SUBTOT AL

9 %M 1825.2

151.5 224.5 7.4 18.5 60

50 o((o 60 11.5 -- -- --SUBTOT AL

9:20 %M 1885.2

163 224.5 7.4 18.5 60

120 a:o60 o((o240 escado200 Caote1/2 Fafer 200 'rro 10 C(aras

2 Chocoton 620 15.2 82 25.2 --1/2 Bort

29*12*15

DES+ANSO

1850 170 210-230

15 60 20-30

80 ':ena 311.2 12.9 52.8 1.04 4.4810 C(aras 200 40 -- -- --1 scoo 120 23 8 -- --


9/22

50 an $20 1' 8 '.! 21G Bort '! 1.! !.9 "" 0.,1/4 *eche #o 40 1.75 4.2 1.1 0.65SUBTOT AL

1,#m(&

1036.2

91.3 78.9 6.64 26.8 1036.2

1 Choco(ate 87 0.9 9.7 1.9 31 Bea 50 2 0.25 1.1 3.5SUBTOT AL

2,#m(&

1173.2

94.2 88.8 9.64 33.3 137

100 o((o 120 23 -- -- --200 'rro 220 5 55 -- --1 arrita 50 1 10 1SUBTOT AL

3,#m(&

1563.2

123.2 153.8 9.64 34.3 390

100 o((o 120 23 -- -- --SUBTOT AL

4/#m(&

1683.2

146.2 153.8 9.64 34.3 120

100 'rro 110 2.5 27.5 -- -- --SUBTOT AL

5/#m(&

1793.2

148.7 181.3 9.64 34.3 110

1 'tn

30*12 ENTRENOIIT

80 ':ena 311.2 12.9 52.8 1.04 4.4825 '(endras 1!$ '., 1.$ "" 1$.!8 Sacha

inchi

170 9 4 -- 13

38 an 2'' 11 $.! 11 :aso *eche 100 7.2 12 1.5 11 Scoo 120 23 8 -- --12 C(aras 240 48 -- -- --1/4 Bort 45 1.4 7 0.8 0.4SUBTOT AL

1/#m(&

1383.2

117.2 91.1 6.84 48.38 1383.2

2 :asos *eche 200 14.4 24 3 21 an E 1$! '.2 2!.2 0.,! ""1 SnicHer 80 1.5 10.5 1.5 2.5 9J2 C(aras 40 8 -- -- --

1 Bea 50 2 0.25 1 3.5SUBTOT A!

2/#m(&

1888.2

147.3 151.05

13.09 56.38 505

1! ml o 1cda

Aceite de7li%a

120 "" "" 2 12

SUBTOT AL

3,#m(&

2008.2

147.3 151.05

15.09 68.38 120

50 o((o 60 11.5 -- -- --


10/22

50 'rro 55 -- 13.75 -- --50 aa 50 -- 10 -- --1/2 c(ara 10 2 -- -- --SUBTOT AL

4,#m(&

2183.2

160.8 174.8 15.09 68.38

1 choco(ate 87 0.9 9.7 K KSUBTOT AL

5/#m(&

2270.2

161.7 184.5 15.09

68.38

87

31*12*2015

ENTRENOIIT

2350 170 240 15 65

2 )etch 30 -- 6 -- -- 6J8 Sacha

Inchi

170 9 4 -- 13

1 'tn 220 26 -- 2 101/2 an

(anco

'! 1.' 8.' 0.2! --

1 an

Intera(80 $.$ 1! 1 --

SUBTOT AL

10 AM 545 40 33.5 3.25 23 6J

5 C(aras 100 20 -- -- --1 'tn 220 26 -- 2 101/2 an

Intera(

50 1.8 8 0. ""

4 cdas 'car 19 "" '8 "" "" 48JSUBTOT AL

12 AM 1100 87.8 89.5 5.9 33 54566

150 'rro 160 3.5 40 -- --1 'tn 220 26 -- 2 102 cdas Café 70 1.4 12 -- 0.7120 escado 160 21.6 -- -- 7.2SUBTOT AL

4 %M 1710 140.3 141.5 7.9 51 54610

1 cda Café 35 0.7 6 -- --2 choco(atit

os

52 1 10 -- --

SUBTOT AL

830 %M 1900 142 157.5 7.9 51 54J100100J

1 *asana150 o((o50 'rro

2 an Int 10 . $0 2 ""2 Taa(es 260 13 23 131 'tn 220 26 -- 2 10


11/22

1 cda 'car ',.88 "" 11.98 "" ""1/2 he:o 35 3 0.1 0.5 1.510 o((o 12 2.3 -- -- --SUBTOT AL

12:30 %M 735 50.9 65 17.5 11.5

3 *asanas 750 15 --2


12/22

2 cdas ere(ad

a

198 0.2' '8 0.18 ""

2 cdas antei((

a

204 0.24 0.02 14.6 6.6

3 an

(anco

180 8.' !0.' 1.! ""

SUBTOT AL

11 AM 1608.2

88.5 224 20.7 23.5

1 /anzana 80 0. 21 "" ""SUBTOT AL

2 %M 1688.2

89.1 245 20.7 23.5

250 'rro 350 10 77.5 -- --150 a:o 150 35 -- -- --

ano 300 -- 50 -- --SUBTOT AL

3 %M 2488.2

135 372.5 20.7 23.5

15 C(aras 300 60 -- -- --100 ':ena $89 1.9 .$ 1.$ !.2 cdas Café 70 -- 10 -- --


13/22

;ntreno 22!0 P= 1,0 CH= 2$0 G= ,!

>escanso 18!0 P= 1,0 CH= 10 G= 0

+e?eed 28!0 P= 2!0 CH= $!0 G=!0

;@+;@7 2200 P=180 CH= 2,! G= !0

HII 2!00 P=190 CH=$1! G= !!

>;SCA@S7 1900 P= 1'0 CH= 2$! G= '!

Abril curso anual de tness 3 musculacin

.or# sicoculturismo

Due%es10BPec*oAbsAltos

iernes11A;saldaAbsBa-os7blicuos

SEbado12A

>omin#o1$C

)unes 1'BHIIPec*oAbs Altos

/artes1!A;saldaAbsBa-os7blicuos

/iFrcoles1A>escanso

Due%es1,B HII

Pec*oAbsAltos

iernes18A

;saldaAbsBa-os7blicuos

SEbado19A HII

>omin#o20C

>;SCA@S7

)unes 21B HIIPec*o

Abs Altos

/artes22A

;saldaAbsBa-os7blicuos

/iFrcoles2$A

>escanso

Due%es2'

iernes2!

SEbado2

>omin#o2,

)unes 28A HII

/artes29

/iFrcoles$0


14/22

B HIIPec*oAbsAltos

A;saldaAbsBa-os7blicuo

s

A HII B Pec*oAbs Altos

;saldaAbs Ba-os7blicuos

A>escanso

C>escanso

Due%es$1B HII;saldaAbsBa-os7blicuos

iernes1A Pec*oAbsAltos

SEbado2A HII

>omin#o$Bull Bod3

)unes '>escansoCambio derutina

/A@;@I/I;@7 2!,,

>;I@ICI@ 20,,

Semana 1


15/22

Semana 2

Semana $

/artin

,2 ilos 20 #rasa

/antenimiento= 2'00 cal


16/22

Semana 1

>IAS P7+C;@AD;S A B CKCA) 2000 2,00 1!00Protena 1,! 20!Carbo*idratos 100 '0!

Grasa Saturada 1! 10GrasaInsaturada

,0 20

Az6car 20 ""

2!00

2!0 #r de c*

1,0 #r de rote

1! #r de satu

,! #r de insatu

Cantidad

Alimento

Kcal Proteina

CarbosH

GrasaSat.

GrasaIns.

Azucares

1 BattimiJ

122 '. 2.1 1.! 1,.

100 # /ani '0 28 11 9 '2 ,


17/22

arinto1 at6n 212 2 2 12 "", ?resas '!.1! 1 ,., 0.'2


18/22


19/22

ENTRENAMIENTO Pedalear a 24,1

km/h durante 32,1 km equivale a

correr 9 kmPec*o 1 Pec*o 2 ;salda

1

;salda 2 HII 1 HII 2

7+S7SP;+I7+

2 H7+AS' seriesdiamantes' seriesabiertas' seriesconalmada' series

diamantesinclinado' seriesabiertasinclinado2 series

2 H7+ASCon 10ilos 3


20/22

con unbrazoL 2seriescon elotro

+IC;P' seriesde?ondos al?allo 3lue#omancuernas

' seriesdiamantesinclinado' series

abiertasinclinado2 seriescon unbrazoL 2seriescon elotro

+IC;P' seriesde?ondos al?allo 3lue#omancuernas

2intentosbarrascon unamano

intentosbarrascon unamano

7+S7I@;+I7+

Con 10ilos' seriessentadilla

s consalto' seriessentadillas conmancuernas8 seriessentadillas libre

' seriessentadillas concadaierna

Con 10ilos' seriessentadilla

s consalto' seriessentadillas conmancuernas8 seriessentadillas libre

' seriessentadillas concadaierna

seriesesomuerto20 series

esaldaba-a con10 ilos

seriesesomuerto20 series

esaldaba-a


21/22

Catecolaminas = Mueman #rasa donde es mas di?cilL el cuero tiene Mue entraren estrFs en suer%i%enciaN >isminu3en el *ambreN

oma ca?ena

Haz *iit 3 crea lactato

ConocerseL retarseL abrirse 3 de-ar Mue se abran

Piensas muc*o en acetacin cuando *aces teJt #ame

Periodizacin

7)/;@ 2 H7+AS P7+ S;SI@

>IA A &P;CH7A


22/22

I@;@SI>A> &CI+CI7S )OCIC7S >; /OI/7 1 H7+A(

;+QA & 1 H7+A >; ;@+;@7(

>IA A &P;CH7IA B &;SPA)>AIA C &PI;+@AS< ABS(

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