{"id":40,"date":"2026-03-22T20:25:29","date_gmt":"2026-03-22T20:25:29","guid":{"rendered":"https:\/\/personaldiego.moniqueecomdigital.com\/?post_type=dieta&#038;p=40"},"modified":"2026-03-23T19:03:57","modified_gmt":"2026-03-23T19:03:57","slug":"dieta-fernando-kraimmer","status":"publish","type":"dieta","link":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/dieta\/dieta-fernando-kraimmer\/","title":{"rendered":"Dieta &#8211; Fernando Kraimmer"},"content":{"rendered":"<h3 class=\"wp-block-heading\"><strong>BASE (ajuste simples)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prote\u00edna: <strong>2g por kg corpo<\/strong><\/li>\n\n\n\n<li>Carboidrato: <strong>3 a 4g por kg<\/strong><\/li>\n\n\n\n<li>Gordura: <strong>0,8 a 1g por kg<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#x1f449; Exemplo (70kg):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prote\u00edna: 140g<\/li>\n\n\n\n<li>Carbo: 210\u2013280g<\/li>\n\n\n\n<li>Gordura: 56\u201370g<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>CAF\u00c9 DA MANH\u00c3<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 ovos inteiros<\/li>\n\n\n\n<li>2 fatias p\u00e3o integral OU 100g aveia<\/li>\n\n\n\n<li>1 banana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#x1f449; Come\u00e7a o dia j\u00e1 construindo m\u00fasculo<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>LANCHE DA MANH\u00c3<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 iogurte natural<\/li>\n\n\n\n<li>1 fruto<\/li>\n\n\n\n<li>1 colher de pasta de amendoim<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ALMO\u00c7O<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150\u2013200g frango\/carne<\/li>\n\n\n\n<li>100\u2013150g de arroz<\/li>\n\n\n\n<li>Feij\u00e3o<\/li>\n\n\n\n<li>Salada \u00e0 vontade<\/li>\n\n\n\n<li>1 fio de azeite<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#x1f449; Base de crescimento + energia<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>PR\u00c9-TREINO<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g arroz OU batata doce<\/li>\n\n\n\n<li>100\u2013150g frango<br>OU<\/li>\n\n\n\n<li>Banana + aveia + whey<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#x1f449; Energia pra treinar pesado<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>P\u00d3S-TREINO<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whey protein (ou 150g frango)<\/li>\n\n\n\n<li>1 banana OU arroz<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#x1f449; Aqui voc\u00ea \u201cliga\u201d o crescimento<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>JANTAR<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150\u2013200g prote\u00edna (frango\/carne\/ovo)<\/li>\n\n\n\n<li>Legumes + salada<\/li>\n\n\n\n<li>Pouco carbo (se quiser definir mais r\u00e1pido)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ANTES DE DORMIR<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 ovos OU iogurte<\/li>\n\n\n\n<li>(opcional) Pasta de amendoim<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#x1f449; Evita catabolismo<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>REGRAS QUE SEPARAM RESULTADO DE FRUSTRA\u00c7\u00c3O:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sem prote\u00edna suficiente = voc\u00ea n\u00e3o cresce<\/li>\n\n\n\n<li>Sem treino pesado = vira s\u00f3 \u201cdieta fit\u201d<\/li>\n\n\n\n<li>Sem consist\u00eancia = nada acontece<\/li>\n\n\n\n<li>\u00c1gua: m\u00ednimo 2,5L\/dia<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ATALHOS INTELIGENTES (se quiser acelerar):<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dormir 7\u20138h (isso muda tudo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Creatina (5g\/dia)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whey (praticidade)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"template":"","class_list":["post-40","dieta","type-dieta","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/dieta\/40","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/dieta"}],"about":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/types\/dieta"}],"wp:attachment":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/media?parent=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}