{"id":10708,"date":"2016-03-28T19:47:57","date_gmt":"2016-03-28T19:47:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10708"},"modified":"2021-04-14T08:07:18","modified_gmt":"2021-04-14T07:07:18","slug":"tamra-dae-plan-workout-diet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/tamra-dae-plano-treino-dieta\/","title":{"rendered":"Tamra Dae \u2013 Workout and Diet Plan"},"content":{"rendered":"<h2 style=\"text-align: left;\"><strong>Discover athlete Tamra Dae&#039;s training plan and diet<\/strong><\/h2>\n<p><!--more--><\/p>\n<p style=\"text-align: left;\">O plano de treino desta atleta fitness \u00e9 feito quatro vezes por semana, com especial aten\u00e7\u00e3o aos membros inferiores.<\/p>\n<p style=\"text-align: left;\">Utiliza normalmente tr\u00eas s\u00e9ries por exerc\u00edcio e cerca de 12 a 15 repeti\u00e7\u00f5es, embora haja excep\u00e7\u00f5es.<\/p>\n<p style=\"text-align: left;\">J\u00e1 a sua dieta \u00e9 composta por cinco refei\u00e7\u00f5es e podes consult\u00e1-la em baixo.<\/p>\n<p style=\"text-align: left;\">Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio basta clicares em cima do nome do mesmo.<\/p>\n<p style=\"text-align: left;\">\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira \u2013 Isquiotibiais e gl\u00fateos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/agachamento-smith.jpg\"  rel=\"noopener\">Smith Squat<\/a> \u2013 4 s\u00e9ries x 10 \u2013 8 \u2013 6 &#8211; 4 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/agachamento-halter.jpg\"  rel=\"noopener\">Squats with 1 dumbbell<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/agachamento-bulgaro.jpg\"  rel=\"noopener\">Agachamento B\u00falgaro<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Press<\/a> \u2013 3 s\u00e9ries x 25 \u2013 15 \u2013 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/leg-curl-sentado.jpg\"  rel=\"noopener\">Seated leg curl<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/kickback-cabo.jpg\"  rel=\"noopener\">Cable kickback<\/a> \u2013 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n.jpg\" rel=\"attachment wp-att-10754\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-10754\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n.jpg\" alt=\"1604421_1234243036603373_928264464724572152_n\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/1604421_1234243036603373_928264464724572152_n-610x610.jpg 610w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira \u2013 Ombros e tr\u00edceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener\">Openings<\/a> \u2013 4 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/rota\u00e7ao-externa-lateral.jpg\"  rel=\"noopener\">Rota\u00e7\u00e3o externa\u00a0com cabo<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/extensao-em-cima-com-corda.jpg\"  rel=\"noopener\">Extens\u00e3o em cima com corda<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Incline Shoulder Press<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/extensao-tricep-com-cabo-a-frente.jpg\"  rel=\"noopener\">Extens\u00e3o tricep com cabo inclinado<\/a>\u00a0\u2013 3 sets x 15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Push ups<\/a> \u2013 1 s\u00e9rie x At\u00e9 \u00e0 falha<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira \u2013 Costas e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Wide pull on the machine<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener\">Barbell row<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Remada sentada na m\u00e1quina<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/remada-invertida-trx.jpg\"  rel=\"noopener\">TRX inverted row<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/eleva\u00e7\u00e3o-de-pernas-em-suspens\u00e3o.jpg\"  rel=\"noopener\">Suspension leg raises<\/a> \u2013 3 sets x 15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/rota\u00e7ao-lateral-com-bola.jpg\"  rel=\"noopener\">Rota\u00e7\u00e3o lateral com bola medicinal<\/a> \u2013 3 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668.jpg\" rel=\"attachment wp-att-10745\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10745\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668.jpg\" alt=\"Tamra Dae2\" width=\"736\" height=\"736\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668.jpg 736w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/43a487cc354652156ba10b6180ed8668-20x20.jpg 20w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira \u2013 Pernas e pliom\u00e9tricos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Leg Extension<\/a> \u2013 3 s\u00e9ries x 25 \u2013 15 \u2013 10<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/agachamento-frontal-1.jpg\"  rel=\"noopener\">Front squat<\/a> \u2013 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/toe-touches-to-box.jpg\"  rel=\"noopener\">Toe touches to box<\/a> \u2013 3 s\u00e9ries x 60 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/jumping-jacks.jpg\"  rel=\"noopener\">Jumping jacks<\/a> \u2013 100<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/saltos-para-a-plataforma.jpg\"  rel=\"noopener\">Jumps to the platform<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/side-shuffles.jpg\"  rel=\"noopener\">Shuffles<\/a> \u2013 3 sets x 10 reps<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-30.jpg\" rel=\"attachment wp-att-10761\"><br \/>\n<\/a> <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/dae-tamra30.jpg\" rel=\"attachment wp-att-10762\"><br \/>\n<\/a> <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino.jpg\" rel=\"attachment wp-att-10763\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10763\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino.jpg\" alt=\"tamra training\" width=\"1700\" height=\"1404\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino.jpg 1240w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-300x248.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-768x634.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-15x12.jpg 15w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-600x496.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-1024x846.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/tamra-treino-610x504.jpg 610w\" sizes=\"(max-width: 1700px) 100vw, 1700px\" \/><\/a><\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><\/h1>\n<h1 style=\"text-align: center;\"><strong>Diet<\/strong><\/h1>\n<ul>\n<li><strong>Meal 1<\/strong><\/li>\n<li>Raisins<\/li>\n<li>Slice of toast or oatmeal<\/li>\n<li>3 egg whites<\/li>\n<li>1 Egg<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 2<\/strong><\/li>\n<li>Chicken, fish or red meat<\/li>\n<li>Feij\u00f5es<\/li>\n<li>Asparagus or cabbage<\/li>\n<li>Potatoes (Only on heavy training days)<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 3<\/strong><\/li>\n<li>Batido de prote\u00edna<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 4<\/strong><\/li>\n<li>Lean meat<\/li>\n<li>Espargos, br\u00f3colos ou feij\u00e3o verde<\/li>\n<li>Brown rice or Quinoa<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 5<\/strong><\/li>\n<li>Ma\u00e7\u00e3<\/li>\n<li><a href=\"https:\/\/goo.gl\/pqcpy1\" target=\"_blank\" rel=\"noopener\">Peanut butter<\/a><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">As supplements this athlete uses only <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">prote\u00edna em p\u00f3<\/a> It is <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener\">multivitam\u00ednico<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1.jpg\" rel=\"attachment wp-att-10802\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10802\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1.jpg\" alt=\"Tamra-Dae-tamrad-instagram-35\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Tamra-Dae-tamrad-instagram-35-1-1024x1024.jpg 1024w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a><\/p>\n<p>Source: Facebook and Simplyshredded<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/TamraDae\/\" target=\"_blank\" rel=\"noopener\">Facebook Tamra Dae<\/a><\/p>\n<p>Instagram Tamra Dae<\/p>","protected":false},"excerpt":{"rendered":"<p>Discover athlete Tamra Dae&#039;s training plan and diet<\/p>","protected":false},"author":1218,"featured_media":10762,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tamra Dae: Plano de treino e dieta revelados","_seopress_titles_desc":"Descobre o plano de treino e dieta de Tamra Dae: rotina focada em membros inferiores e dieta equilibrada. 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