Post on 07-Aug-2018
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 "" ""
8/20/2019 Registro de dietas
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 '
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
4/22
,(oria #o;a an
Intera(
40 1.65 7.5 0.5 --
1 cdta Choco(ate
(ido
35 -- -- -- -- 7.1
1 coa
8/20/2019 Registro de dietas
5/22
1/2 scoo 60 11.5 4 -- --25 an 145 5.75 5.5 0.75 10.25 1:30 e
e! "#$#e"
TOTAL 2:15 %M 610 74.5 19 1.5 20.5
70 o((o 84 16.1 -- -- --TOTAL 3 %M 694 90.6 19 1.5 20.51 (atanito 50 0.6 10.8 -- --3 Cachitos
chiitos
510 10 60 15- 15
TOTAL 5:30 %M 1254 101.2 89.8 16.5 35.51/2 C=*'I? 40 8.5 -- -- --T=T'* 5A30 1294 109.7 89.9 16.5 35.55 C*'#'S 100 20 -- -- -- SC== 20 11.5 4 -- --TOTAL 5:30 %M 1414 141.2 93.9 16.5 35.5
2 Cachitos
Chiitos
340 10 40 10 10
2 *eche #o;a 240 14.4 24 3 22 Dee 220 3 28 1.4 3.6TOTAL 9:45 AM 800 27.4 82 14.4 15.67 c(aras 140 28 -- -- --1 Scoo 120 23 8 -- --80 a:ena 311.2 12.9 52.8 1.04 4.48SUBTOT
AL
12 %M 1370
.2
91.3 152.8 15.44 20.08
70 o((o 84 16.1 -- -- --150 %ideo 204.5 6.75 37.5 0.6 2.41 (ata atn 120 26 -- 2 10SUBTOT AL
3%M 1778.7
140.1 190.3 18.04 32.48
2 %!&'&('#)
100 1.2 21.6 -- 0.28
1 cdta ie( 20 - 5 - - -S@T=T'
*
6 1898.
7
141.3 216.9 18.04 32.76
50 o((o 50 11.5 -- -- -1 (ata atn 120 26 -- 2 10TOTAL 10 %M 2068
.7178.8 216.9 20.04 42.76
6 C(aras 120 24 -- -- --80 ':ena 311.2 12.9 52.8 1.04 4.481 :aso *eche 100 7.2 12 1.5 1
8/20/2019 Registro de dietas
6/22
120 Carne 240 30 -- 7 6100 *ente;as 165 8.39 18.73 0.857 5.880 'rro 104 2.08 22.32 0.054 21 (atanito 50 0.6 10.8 -- 0.14200 @:as 135 -- 31 -- --1 scoo 120 23 8 - --
SUBTOT AL
4 %M 1345.2
108.17
155.65
10.451
19.42
1 Scoo 120 23 8 -- --50 *ente;a 85 4.2 9.35 0.43 2.97 %resas 35 0.7 7 -- 0.65 C(aras 100 20 -- -- --80 ':ena 311.2 12.9 52.8 1.04 4.48SUBTOT AL
6:30 %M 1996.4
168.97
232.9 12 27.5
2 an
Intera(
160 6.6 30 2 --
2 'tn 240 54 -- 4 20TOTAL DÍA
ENTERO2396.4
229.87
262.9 18 47.5
2 B$'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 -- -- --
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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 -- --
8/20/2019 Registro de dietas
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 -- -- --
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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 -- --
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
15/22
Semana 2
Semana $
/artin
,2 ilos 20 #rasa
/antenimiento= 2'00 cal
8/20/2019 Registro de dietas
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 ,
8/20/2019 Registro de dietas
17/22
arinto1 at6n 212 2 2 12 "", ?resas '!.1! 1 ,., 0.'2
8/20/2019 Registro de dietas
18/22
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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
8/20/2019 Registro de dietas
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(