{"id":14927,"date":"2017-05-04T19:48:57","date_gmt":"2017-05-04T19:48:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14927"},"modified":"2023-03-02T03:08:26","modified_gmt":"2023-03-02T03:08:26","slug":"andrei-deiu-der-trainingsplan-und-die-diat","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/andrei-deiu-o-plano-de-treino-e-a-dieta\/","title":{"rendered":"Andrei Deiu, der Trainingsplan und die Ern\u00e4hrung"},"content":{"rendered":"<h2><strong>Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu<\/strong><\/h2>\n<p>O Andrei Deiu \u00e9 um promissor atleta Romeno de 20 anos da categoria de Men&#8217;s Physique.<\/p>\n<p>Tem 1,81m de altura\u00a0e pesa em competi\u00e7\u00e3o cerca de 75kg.<\/p>\n<p>Treina todos os dias, apesar de \u00e0 quinta-feira fazer apenas treino cardio e alguns exerc\u00edcios de abdominais.<\/p>\n<p>Ou seja,\u00a0o seu programa n\u00e3o \u00e9 nada f\u00e1cil e conta com bastante volume.<\/p>\n<p>Quanto \u00e0 sua dieta e suplementa\u00e7\u00e3o, vais encontrar j\u00e1 em baixo depois do plano de treino.<\/p>\n<p>Se n\u00e3o conheceres algum exerc\u00edcio basta clicares em cima do nome do mesmo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Peito e ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4gbankpresse<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge Brustpresse<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/aberturas-inclinadas-com-cabos.jpg\"  rel=\"noopener noreferrer\">Schr\u00e4ge \u00d6ffnungen mit Kabeln<\/a> &#8211; 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener noreferrer\">Brustpresse<\/a> &#8211; 4 s\u00e9ries x 8-10 s\u00e9ries (\u00daltima s\u00e9rie drop set)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener noreferrer\">PeckDeck<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Sitzseiten<\/a> &#8211; 6 s\u00e9ries x 10-15 repeti\u00e7\u00f5es (Ultima s\u00e9rie drop set)<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14935 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino.jpg\" alt=\"Andrei gab einen Trainingsplan f\u00fcr den K\u00f6rperbau der M\u00e4nner\" width=\"1080\" height=\"810\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino-1024x768.jpg 1024w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Costas e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Erhebungen<\/a> &#8211; 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Puxada na m\u00e1quina<\/a> &#8211; 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Remada sentada na m\u00e1quina<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/pullover-maquina.jpg\"  rel=\"noopener noreferrer\">Pullover na m\u00e1quina<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Hantelrudern<\/a> &#8211; 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">Eigengewicht<\/a> &#8211; 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00f5es de pernas<\/a> &#8211; 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/rezas.jpg\"  rel=\"noopener noreferrer\">Beten<\/a> &#8211; 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Milit\u00e4rpresse<\/a> &#8211; 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/frontais-com-barra.jpg\"  rel=\"noopener noreferrer\">Fronten mit Bar<\/a> &#8211; 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Sitzseiten<\/a> &#8211; 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Laterais em p\u00e9 com um bra\u00e7o<\/a> &#8211; 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/posteriores.jpg\"  rel=\"noopener noreferrer\">Hintere<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/peck-deck-invertido.jpg\"  rel=\"noopener noreferrer\">Umgekehrtes Peck-Deck<\/a> &#8211; 4 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/encolhimentos-com-halteres.jpg\"  rel=\"noopener noreferrer\">Hantel zuckt mit den Schultern<\/a> &#8211; 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Cardio e abdominais<\/strong><\/h2>\n<ul>\n<li>1 hora na passadeira com inclina\u00e7\u00e3o a ritmo est\u00e1vel<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/abdominais-em-banco-declinado.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de pernas em banco declinado<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/rezas.jpg\"  rel=\"noopener noreferrer\">Beten<\/a> &#8211; 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/obliquos-em-suspensao.jpg\"  rel=\"noopener noreferrer\">Obl\u00edquos em suspens\u00e3o<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14937 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio.jpg\" alt=\"Andrei gab den M\u00e4nnern eine K\u00f6rperdi\u00e4t\" width=\"1080\" height=\"810\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio-1024x768.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio-20x15.jpg 20w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Quadr\u00edceps e g\u00e9meos<\/strong><\/h2>\n<ul>\n<li>15 Minuten mit dem Fahrrad<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hocken<\/a> &#8211; 6 s\u00e9ries x 8-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Prensa com p\u00e9s pr\u00f3ximos<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Beinverl\u00e4ngerung<\/a> &#8211; 6 s\u00e9ries x 10-15 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Beinstrecker mit 1 Bein<\/a> &#8211; 6 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/eleva\u00e7\u00e3o-g\u00e9meos-em-p\u00e9.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Stehen<\/a> &#8211; 5 s\u00e9ries x 16-18 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/eleva\u00e7\u00e3o-g\u00e9meos-em-p\u00e9.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Stehen<\/a> &#8211; 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado &#8211; Bra\u00e7os e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Trizeps mit Langhantel zur Stirn<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o de tr\u00edceps com corda<\/a> &#8211; 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/extensao-tricep-invertido.jpg\"  rel=\"noopener noreferrer\">Extens\u00e3o de tr\u00edcep com pega invertida a um bra\u00e7o<\/a> &#8211; 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Curl de b\u00edceps com barra<\/a> &#8211; 4 s\u00e9ries x 8-10 (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/curl-invertido.png\"  rel=\"noopener noreferrer\">Umgekehrter Langhantelcurl<\/a> &#8211; 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\"  rel=\"noopener noreferrer\">Konzentrierter Langhantelcurl<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/abdominais-bicicleta.jpg\"  rel=\"noopener noreferrer\">Bauchfahrrad<\/a> &#8211; 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/abs-laterais-pernas.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de pernas lateral<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domingo &#8211; Isquiotibiais e g\u00e9meos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Ausfallschritte<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Prensa com p\u00e9s afastados <\/a>&#8211; 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/leg-curl-sentado.jpg\"  rel=\"noopener noreferrer\">Beinbeuger im Sitzen<\/a> &#8211; 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener noreferrer\">Kreuzheben mit gestreckten Beinen<\/a> &#8211; 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/g\u00e9meos-na-prensa.jpg\"  rel=\"noopener noreferrer\">Press de g\u00e9meos<\/a> &#8211; 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/eleva\u00e7\u00e3o-g\u00e9meos-em-p\u00e9.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Stehen<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14939 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple.jpg\" alt=\"Andrei Deiu Trainingsplan\" width=\"1080\" height=\"810\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple-1024x768.jpg 1024w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Di\u00e4t<\/strong><\/h2>\n<p>A dieta deste atleta consiste em seis refei\u00e7\u00f5es di\u00e1rias, com alimentos bastante nutritivos e de qualidade.<\/p>\n<ul>\n<li><strong>Mahlzeit 1<\/strong><\/li>\n<li>Hafer<\/li>\n<li>Eier<\/li>\n<li>Beeren<\/li>\n<li>Erdnussbutter<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 2<\/strong><\/li>\n<li>H\u00fchnerbrust<\/li>\n<li>wei\u00dfer Reis<\/li>\n<li>Brokkoli<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 3<\/strong><\/li>\n<li>Fisch oder Huhn<\/li>\n<li>S\u00fc\u00dfkartoffel<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 4<\/strong><\/li>\n<li>Huhn<\/li>\n<li>S\u00fc\u00dfkartoffel<\/li>\n<li>Gem\u00fcse<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 5<\/strong><\/li>\n<li>rotes Fleisch<\/li>\n<li>Gr\u00fcne Bohnen<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 6<\/strong><\/li>\n<li>H\u00fcttenk\u00e4se oder griechischer Joghurt<\/li>\n<li>Am\u00eandoas<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14941 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino.jpg\" alt=\"Andrei machte eine Di\u00e4t\" width=\"1080\" height=\"821\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino-300x228.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino-768x584.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino-600x456.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino-1024x778.jpg 1024w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Erg\u00e4nzungen<\/strong><\/h2>\n<p>Abschlie\u00dfend finden Sie hier die Liste der von Andrei Deiu verwendeten Nahrungserg\u00e4nzungsmittel.<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Protein<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAAs<\/a><\/li>\n<li>\u00d3leo de peixe<\/li>\n<li>\u00d3leo de s\u00e9samo<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\"  rel=\"noopener noreferrer\">Thermogenik<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-cla-queima-gordura\/\"  rel=\"noopener noreferrer\">CLAN<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Sozialen Medien<\/strong><\/li>\n<li><a href=\"http:\/\/www.andreideiu.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Andrei Deiu-Website<\/a><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/Andrei-Deiu-382786601909279\/\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Andrei Deiu<\/a><\/li>\n<li>Instagram Andrei Deiu<\/li>\n<\/ul>\n<ul>\n<li><strong>Quellen:<\/strong> Soziale Netzwerke und simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu O Andrei Deiu \u00e9 um promissor atleta Romeno de 20 anos da categoria de Men&#8217;s [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14930,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Andrei Deiu: Plano de Treino Completo e Dieta","_seopress_titles_desc":"Descobre o plano de treino e dieta de Andrei Deiu, atleta de Men's Physique. Melhora tua performance com rotinas desafiadoras e alimenta\u00e7\u00e3o equilibrada.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"andrei deiu,andrei deiu plano de treino,andrei deiu dieta","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[80,86],"tags":[391,215,269],"class_list":["post-14927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atletas-internacionais","category-planos-de-treino","tag-andrei-deiu","tag-plano-de-treino","tag-treino"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2-300x162.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg","spectra_custom_meta":{"_edit_lock":["1677726391:1190"],"_edit_last":["1190"],"_thumbnail_id":["14930"],"_yoast_wpseo_content_score":["30"],"_yoast_wpseo_primary_category":["86"],"_yoast_wpseo_focuskw_text_input":["andrei deiu"],"_yoast_wpseo_focuskw":["andrei deiu"],"_yoast_wpseo_linkdex":["73"],"tie_views":["33151"],"_yst_prominent_words_version":["1"],"_facebook_shares":["2"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["2"],"swp_cache_timestamp":["442925"],"ilj_linkdefinition":["a:1:{i:0;s:11:\"andrei deiu\";}"],"_metaseo_metatitle":["Andrei Deiu, o plano de treino e a dieta"],"_metaseo_metadesc":["O plano de treino, a dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu da categoria de Men's Physique."],"psp_kw":["andrei deiu, o plano de treino e a dieta"],"psp_meta":["a:14:{s:5:\"title\";s:40:\"Andrei Deiu, o plano de treino e a dieta\";s:11:\"description\";s:149:\"Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu\nO Andrei Deiu \u00e9 um promissor atleta Romeno de 20 anos da categoria de Men's Physique.\";s:8:\"keywords\";s:131:\"andrei deiu, o plano de treino e a dieta, s\u00e9ries, repeti\u00e7\u00f5es, 10-12, 10-15, 8-10, supers\u00e9rie, andrei, deiu, g\u00e9meos, refei\u00e7\u00e3o\";s:13:\"focus_keyword\";s:40:\"andrei deiu, o plano de treino e a dieta\";s:14:\"mfocus_keyword\";s:40:\"andrei deiu, o plano de treino e a dieta\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:40:\"andrei deiu, o plano de treino e a dieta\";a:4:{s:2:\"kw\";s:40:\"andrei deiu, o plano de treino e a dieta\";s:5:\"score\";s:4:\"55.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:395;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:40:\"andrei deiu, o plano de treino e a dieta\";s:8:\"focus_kw\";s:40:\"andrei deiu, o plano de treino e a dieta\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:40:\"andrei deiu, o plano de treino e a dieta\";s:8:\"focus_kw\";s:40:\"andrei deiu, o plano de treino e a dieta\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 40 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:149:\"plano de treino, dieta e suplementa\u00e7\u00e3o do atleta andrei deiu\no andrei deiu \u00e9 um promissor atleta romeno de 20 anos da categoria de men's physique.\";s:8:\"focus_kw\";s:40:\"andrei deiu, o plano de treino e a dieta\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:126:\"Bad, the focus keyword <strong>andrei deiu, o plano de treino e a dieta<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:131:\"andrei deiu, o plano de treino e a dieta, s\u00e9ries, repeti\u00e7\u00f5es, 10-12, 10-15, 8-10, supers\u00e9rie, andrei, deiu, g\u00e9meos, refei\u00e7\u00e3o\";s:8:\"focus_kw\";s:40:\"andrei deiu, o plano de treino e a dieta\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:67:\"https:\/\/ginasiovirtual.com\/andrei-deiu-o-plano-de-treino-e-a-dieta\/\";s:8:\"focus_kw\";s:39:\"andrei-deiu-o-plano-de-treino-e-a-dieta\";}s:5:\"score\";i:1;s:3:\"msg\";s:54:\"Great, the page permalink contains your focus keyword.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:149:\"plano de treino, dieta e suplementa\u00e7\u00e3o do atleta andrei deiu\no andrei deiu \u00e9 um promissor atleta romeno de 20 anos da categoria de men's physique.\";s:8:\"focus_kw\";s:40:\"andrei deiu, o plano de treino e a dieta\";}s:5:\"score\";i:0;s:3:\"msg\";s:133:\"Bad, the focus keyword <strong>andrei deiu, o plano de treino e a dieta<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 395 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 4 images and 4 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 18 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:49:\"Bad, the page content has no underlined elements.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 9 &lt;h1&gt;, 1 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 3 external links and none of them are nofollow.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:76:\"Great, the page content has 53 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:395;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:148:\"Bad, keyword density is 0%, because the focus keyword <strong>andrei deiu, o plano de treino e a dieta<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["55.0"],"slim_seo":["a:2:{s:5:\"title\";s:40:\"Andrei Deiu, o plano de treino e a dieta\";s:11:\"description\";s:98:\"O plano de treino, a dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu da categoria de Men's Physique.\";}"],"_yoast_wpseo_metadesc":["O plano de treino, a dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu da categoria de Men's Physique."],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"bialty_cs_alt":[""],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:0:{}"],"_yoast_wpseo_focuskeywords":["[]"],"_yoast_wpseo_keywordsynonyms":["[\"\"]"],"_yoast_wpseo_estimated-reading-time-minutes":["4"],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"wS75re1ISw\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=wS75re1ISw\" data-secret=\"wS75re1ISw\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1610579236"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1610579242"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1610579243"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1610579243"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1610579244"],"_trp_automatically_translated_slug_en_US":["andrei-deiu-the-training-plan-and-the-diet"],"_trp_automatically_translated_slug_sv_SE":["andrei-deiu-traningsplanen-och-dieten"],"_trp_automatically_translated_slug_nl_NL":["andrei-deiu-het-trainingsplan-en-het-dieet"],"_trp_automatically_translated_slug_fr_FR":["andrei-deiu-le-plan-dentrainement-et-le-regime"],"_trp_automatically_translated_slug_es_ES":["andrei-deiu-el-plan-de-entrenamiento-y-la-dieta"],"_trp_automatically_translated_slug_de_DE":["andrei-deiu-der-trainingsplan-und-die-diat"],"rank_math_primary_category":["86"],"rank_math_description":["O plano de treino, a dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu da categoria de Men's Physique."],"rank_math_focus_keyword":["andrei deiu,andrei deiu plano de treino,andrei deiu dieta"],"rank_math_news_sitemap_exclude":["off"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_it_IT":["andrei-deiu-il-piano-di-allenamento-e-la-dieta"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_en_GB":["andrei-deiu-the-training-plan-and-the-diet"],"astra_style_timestamp_css":["1776495685"],"_elementor_template_type":["wp-post"],"_elementor_version":["3.5.5"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Andrei Deiu, o plano de treino e a dieta"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"_lets_review_onoff":[""],"amp-page-builder":[""],"_wp_page_template":["default"],"site-sidebar-layout":["default"],"site-content-layout":["default"],"_cmplz_scanned_post":["1"],"rank_math_analytic_object_id":["115"],"_lwptoc_settings":["a:4:{s:3:\"min\";i:3;s:8:\"position\";s:15:\"afterfirstblock\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:1;}"],"rank_math_seo_score":["86"],"theme-transparent-header-meta":["default"],"_pretty-link":["276"],"wp_schema_pro_optimized_structured_data":["<!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">[]<\/script><!-- \/ Schema optimized by Schema Pro --><!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu\\r\\nO Andrei Deiu \u00e9 um promissor atleta Romeno de 20 anos da categoria de Men's Physique.\\r\\n\\r\\nTem 1,81m de altura\u00a0e pesa em competi\u00e7\u00e3o cerca de 75kg.\\r\\n\\r\\nTreina todos os dias, apesar de \u00e0 quinta-feira fazer apenas treino cardio e alguns exerc\u00edcios de abdominais.\\r\\n\\r\\nOu seja,\u00a0o seu programa n\u00e3o \u00e9 nada f\u00e1cil e conta com bastante volume.\\r\\n\\r\\nQuanto \u00e0 sua dieta e suplementa\u00e7\u00e3o, vais encontrar j\u00e1 em baixo depois do plano de treino.\\r\\n\\r\\nSe n\u00e3o conheceres algum exerc\u00edcio basta clicares em cima do nome do mesmo.\\r\\nSegunda-Feira - Peito e ombros\\r\\n\\r\\n \\tSupino inclinado - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)\\r\\n \\tPress de peito inclinado - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tAberturas inclinadas com cabos - 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n \\tPress de peito - 4 s\u00e9ries x 8-10 s\u00e9ries (\u00daltima s\u00e9rie drop set)\\r\\n \\tPeck-Deck - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tLaterais sentado - 6 s\u00e9ries x 10-15 repeti\u00e7\u00f5es (Ultima s\u00e9rie drop set)\\r\\n\\r\\n\\r\\nTer\u00e7a-Feira - Costas e abdominais\\r\\n\\r\\n \\tEleva\u00e7\u00f5es - 3 s\u00e9ries x At\u00e9 \u00e0 falha\\r\\n \\tPuxada na m\u00e1quina - 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tRemada sentada na m\u00e1quina - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)\\r\\n \\tPullover na m\u00e1quina - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tRemada com halter - 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tPeso morto - 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00f5es de pernas - 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es\\r\\n \\tRezas - 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n\\r\\nQuarta-Feira - Ombros\\r\\n\\r\\n \\tPress militar - 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es (Supers\u00e9rie)\\r\\n \\tFrontais com barra - 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tLaterais sentado - 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n \\tLaterais em p\u00e9 com um bra\u00e7o - 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tPosteriores - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)\\r\\n \\tPeck-Deck invertido - 4 s\u00e9ries x At\u00e9 \u00e0 falha\\r\\n \\tEncolhimentos com halteres - 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n\\r\\nQuinta-Feira - Cardio e abdominais\\r\\n\\r\\n \\t1 hora na passadeira com inclina\u00e7\u00e3o a ritmo est\u00e1vel\\r\\n \\tEleva\u00e7\u00e3o de pernas em banco declinado - 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tRezas - 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n \\tObl\u00edquos em suspens\u00e3o - 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\nSexta-Feira - Quadr\u00edceps e g\u00e9meos\\r\\n\\r\\n \\t15 minutos de bicicleta\\r\\n \\tAgachamento - 6 s\u00e9ries x 8-15 repeti\u00e7\u00f5es\\r\\n \\tPrensa com p\u00e9s pr\u00f3ximos - 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tLeg Extension - 6 s\u00e9ries x 10-15 repeti\u00e7\u00f5es (Supers\u00e9rie)\\r\\n \\tLeg Extension com 1 perna - 6 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos em p\u00e9 - 5 s\u00e9ries x 16-18 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos em p\u00e9 - 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n\\r\\nS\u00e1bado - Bra\u00e7os e abdominais\\r\\n\\r\\n \\tTricep com barra \u00e0 testa - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tr\u00edceps com corda - 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tr\u00edcep com pega invertida a um bra\u00e7o - 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tCurl de b\u00edceps com barra - 4 s\u00e9ries x 8-10 (Supers\u00e9rie)\\r\\n \\tCurl com barra invertido - 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tCurl com barra concentrado - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tAbdominal bicicleta - 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de pernas lateral - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n\\r\\nDomingo - Isquiotibiais e g\u00e9meos\\r\\n\\r\\n \\tLunges - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tPrensa com p\u00e9s afastados - 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tLeg curl sentado - 5 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tPeso morto com pernas esticadas - 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n \\tPress de g\u00e9meos - 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos em p\u00e9 - 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\nDieta\\r\\nA dieta deste atleta consiste em seis refei\u00e7\u00f5es di\u00e1rias, com alimentos bastante nutritivos e de qualidade.\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 1\\r\\n \\tAveia\\r\\n \\tOvos\\r\\n \\tBagas\\r\\n \\tManteiga de amendoim\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 2\\r\\n \\tPeito de frango\\r\\n \\tArroz branco\\r\\n \\tBr\u00f3colos\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 3\\r\\n \\tPeixe ou frango\\r\\n \\tBatata doce\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 4\\r\\n \\tFrango\\r\\n \\tBatata doce\\r\\n \\tVegetais\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 5\\r\\n \\tCarne vermelha\\r\\n \\tFeij\u00e3o verde\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 6\\r\\n \\tQueijo cottage ou Iogurte grego\\r\\n \\tAm\u00eandoas\\r\\n\\r\\n\\r\\nSuplementos\\r\\nPor fim, fica aqui a lista de suplementos utilizados pelo Andrei Deiu.\\r\\n\\r\\n \\tProte\u00edna\\r\\n \\tBCAA\u2019s\\r\\n \\t\u00d3leo de peixe\\r\\n \\t\u00d3leo de s\u00e9samo\\r\\n \\tMultivitam\u00ednico\\r\\n \\tTermog\u00e9nicos\\r\\n \\tCLA\\r\\n\\r\\n\\r\\n \\tRedes sociais\\r\\n \\tWebsite Andrei Deiu\\r\\n \\tFacebook Andrei Deiu\\r\\n \\tInstagram Andrei Deiu\\r\\n\\r\\n\\r\\n \\tFontes: Redes sociais e simplyshredded.com\",\"datePublished\":\"2017-05-04T19:48:57\",\"author\":{\"@type\":\"Person\",\"name\":\"ginasiovirtual.com\",\"sameAs\":\"https:\/\/ginasiovirtual.com\/en\/author\/cesare\"},\"publisher\":{\"@type\":\"Organization\",\"name\":\"ginasiovirtual.com\",\"sameAs\":\"https:\/\/ginasiovirtual.com\/en\/\"}}<\/script><!-- \/ Schema optimized by Schema Pro -->"],"wpil_sync_error":["1"],"isc_post_images":["a:5:{i:14935;s:84:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-dieta-e-treino.jpg\";i:14937;s:78:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/treino-adrei-ginasio.jpg\";i:14939;s:88:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-treino-dieta-suple.jpg\";i:14941;s:82:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-plano-treino.jpg\";i:14930;a:2:{s:3:\"src\";s:71:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1782241836;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 01:49:18"],"_plp_post_urls_updated_at":["2024-07-29 01:50:10"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["1"],"wpil_links_inbound_internal_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:67:\"https:\/\/ginasiovirtual.com\/andrei-deiu-o-plano-de-treino-e-a-dieta\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38944;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:15:\"plano de treino\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_internal_count":["29"],"wpil_links_outbound_internal_count_data":["a:29:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:138;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Supino inclinado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:67:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:134;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:24:\"Press de peito inclinado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:129;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:14:\"Press de peito\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:152;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:9:\"Peck-Deck\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:218;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Laterais sentado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:171;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"Eleva\u00e7\u00f5es\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:6;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:180;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:18:\"Puxada na m\u00e1quina\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:7;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:165;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:26:\"Remada sentada na m\u00e1quina\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:8;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:63:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:183;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:17:\"Remada com halter\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:9;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:56:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:177;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:10:\"Peso morto\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:10;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:267;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:21:\"Eleva\u00e7\u00f5es de pernas\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:11;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:222;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:13:\"Press militar\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:12;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:91;s:6:\"anchor\";s:16:\"Laterais sentado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:13;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:91;s:6:\"anchor\";s:29:\"Laterais em p\u00e9 com um bra\u00e7o\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:14;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:195;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"Agachamento\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:15;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:208;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:25:\"Prensa com p\u00e9s pr\u00f3ximos\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:16;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:201;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:13:\"Leg Extension\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:17;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:319;s:6:\"anchor\";s:25:\"Leg Extension com 1 perna\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:18;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:254;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:25:\"Tricep com barra \u00e0 testa\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:19;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:69:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:257;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:31:\"Extens\u00e3o de tr\u00edceps com corda\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:20;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:238;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:25:\"Curl de b\u00edceps com barra\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:21;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:69:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:232;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:26:\"Curl com barra concentrado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:22;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:205;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:6:\"Lunges\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:23;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:298;s:6:\"anchor\";s:25:\"Prensa com p\u00e9s afastados\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:24;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:51:\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:4680;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:9:\"Prote\u00edna\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:25;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:53:\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:9144;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"BCAA\u2019s\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:26;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:51:\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:4665;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Multivitam\u00ednico\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:27;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:48:\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:4670;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:13:\"Termog\u00e9nicos\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:28;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:48:\"https:\/\/ginasiovirtual.com\/o-cla-queima-gordura\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12220;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:3:\"CLA\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["2"],"wpil_links_outbound_external_count_data":["a:2:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:26:\"http:\/\/www.andreideiu.com\/\";s:4:\"host\";s:14:\"andreideiu.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:19:\"Website Andrei Deiu\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:53:\"https:\/\/www.facebook.com\/Andrei-Deiu-382786601909279\/\";s:4:\"host\";s:12:\"facebook.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:20:\"Facebook Andrei Deiu\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:11+00:00"],"_seopress_titles_desc":["Descobre o plano de treino e dieta de Andrei Deiu, atleta de Men's Physique. Melhora tua performance com rotinas desafiadoras e alimenta\u00e7\u00e3o equilibrada."],"_seopress_analysis_target_kw":["andrei deiu,andrei deiu plano de treino,andrei deiu dieta"],"_seopress_titles_title":["Andrei Deiu: Plano de Treino Completo e Dieta"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg",952,514,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2-300x162.jpg",300,162,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2-768x415.jpg",768,415,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg",952,514,false],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg",952,514,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2.jpg",952,514,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/05\/andrei-deiu-2-18x10.jpg",18,10,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/de\/author\/ginasiovirtual\/"},"uagb_comment_info":0,"uagb_excerpt":"Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Andrei Deiu O Andrei Deiu \u00e9 um promissor atleta Romeno de 20 anos da categoria de Men&#8217;s [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts\/14927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/comments?post=14927"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts\/14927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/media\/14930"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/media?parent=14927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/categories?post=14927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/tags?post=14927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}