{"id":4274,"date":"2015-01-21T02:51:06","date_gmt":"2015-01-21T02:51:06","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4274"},"modified":"2022-07-30T04:48:58","modified_gmt":"2022-07-30T03:48:58","slug":"dieta-aumento-masa-muscular-3500-kcal","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/dieta-aumento-massa-muscular-3500-kcal\/","title":{"rendered":"Dieta de 3500 calor\u00edas para la hipertrofia."},"content":{"rendered":"<h2><strong>Ejemplo de dieta de 3500 calor\u00edas para la hipertrofia<\/strong><\/h2>\n<p>Dieta para aumento de massa muscular com cerca de 3500 calorias, destinada a quem quer ganhar peso de qualidade e procura uma dieta rica em prote\u00edna.<\/p>\n<p>Ajusta seg\u00fan tus resultados, aumentando o disminuyendo las cantidades de comida.<\/p>\n<p>Todos os alimentos podem ser substitu\u00eddos por semelhantes, este \u00e9 apenas um plano exemplo de uma dieta que pode ser utilizada para ganhar massa muscular com cerca de 3500 calorias.<\/p>\n<p>N\u00e3o te esque\u00e7as, isto \u00e9 apenas uma dieta gen\u00e9rica, e se quiseres aprender a construir a tua pr\u00f3pria, v\u00ea o nosso artigo <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\">C\u00f3mo ponerse a dieta<\/a>.<\/p>\n<p>Fica ent\u00e3o aqui um exemplo de uma dieta 3500 calorias com o objetivo de hipertrofia\/ganho de massa muscular.<\/p>\n<h2 style=\"text-align: left;\"><strong>Pequeno Almo\u00e7o<\/strong><\/h2>\n<pre><strong><em>120 g de avena<\/em><\/strong>\r\n<strong><em>3 claras de huevo<\/em><\/strong>\r\n<strong><em>2 gemas<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 627 kilocalor\u00edas<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 36g<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 82g<\/li>\n<li><strong>Grasas:<\/strong> 17g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Meio da Manh\u00e3<\/strong><\/h2>\n<pre><strong><em>100g P\u00e3o integral<\/em><\/strong>\r\n<strong><em>80g de at\u00fan<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 418 kilocalor\u00edas<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 31g<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 54g<\/li>\n<li><strong>Grasas:<\/strong> 9g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Almo\u00e7o<\/strong><\/h2>\n<pre><strong><em>100g de arroz<\/em><\/strong>\r\n<strong><em>120 g de pechuga de pollo<\/em><\/strong>\r\n<strong><em>Br\u00f3coli<\/em><\/strong>\r\n<strong><em>1 cucharada de aceite de oliva<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 621 kilocalor\u00edas<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 38g<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 79g<\/li>\n<li><strong>Grasas:<\/strong> 16g<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-40104 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca-1300x885.jpg\" alt=\"dieta de 3500 calorias\" width=\"1300\" height=\"885\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca-1300x885.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca-300x204.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca-768x523.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2022\/07\/jupoxxrndca.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><strong>Bocadillo<\/strong><\/h2>\n<pre><strong><em>80 g de avena<\/em><\/strong>\r\n<strong><em>200 g de queso quark sin grasa<\/em><\/strong>\r\n<strong><em>50 g de man\u00ed<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 727 kilocalor\u00edas<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 51g<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 69g<\/li>\n<li><strong>Grasas:<\/strong> 31g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Almorzar<\/strong><\/h2>\n<pre><strong><em>200g Salm\u00e3o<\/em><\/strong>\r\n<strong><em>100g de arroz<\/em><\/strong>\r\n<strong><em>Br\u00f3coli<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 735 kilocalor\u00edas<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 50 gramos<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 79g<\/li>\n<li><strong>Grasas:<\/strong> 23g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\">Cena<\/h2>\n<pre><strong><em>160 g de reques\u00f3n<\/em><\/strong>\r\n<strong><em>50 g de nueces<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 447 kilocalor\u00edas<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 26g<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 13g<\/li>\n<li><strong>Grasas:<\/strong> 35g<\/li>\n<\/ul>\n<h1 style=\"text-align: left;\"><strong>Total<\/strong><\/h1>\n<p>J\u00e1 sabes o valor aproximado por refei\u00e7\u00e3o de calorias e macronutrientes, mas, e o total di\u00e1rio?<\/p>\n<p>Fica aqui o c\u00e1lculo do valor total aproximado desta dieta de 3500 calorias di\u00e1rias.<\/p>\n<ul>\n<li><strong>Calor\u00edas:<\/strong> 3575Kcal<\/li>\n<li><strong>Prote\u00ednas:<\/strong> 232g<\/li>\n<li><strong>Hidratos de carbono:<\/strong> 376g<\/li>\n<li><strong>Gordo:<\/strong> 131g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Notas finales<\/strong><\/h2>\n<p>Todos os valores s\u00e3o n\u00fameros aproximados, existindo pequenas altera\u00e7\u00f5es de acordo com marcas e origens de cada alimento.<\/p>\n<p>O objetivo aqui \u00e9 ficares a conhecer a estrutura de uma dieta que pode ser usada para ganhar massa muscular, mas o ideal ser\u00e1 constru\u00edres a tua pr\u00f3pria dieta, adaptada a ti pr\u00f3prio.<\/p>\n<p><em><strong>Ver art\u00edculo:<\/strong><\/em> <a href=\"https:\/\/ginasiovirtual.com\/calorias-para-ganhar-massa-muscular\/\">\u00bfCu\u00e1ntas calor\u00edas necesito para ganar masa muscular?<\/a><\/p>\n<p>Se quiseres saber mais sobre o que deves comer para ganhar massa muscular, v\u00ea aqui <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\">\u00bfQu\u00e9 debes comer para ganar masa muscular?<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Exemplo de dieta com 3500 calorias para hipertrofia Dieta para aumento de massa muscular com cerca de 3500 calorias, destinada a quem quer ganhar peso [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":32122,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dieta 3500 Calorias: Ganho de Massa Muscular","_seopress_titles_desc":"Exemplo de dieta de 3500 calorias para hipertrofia: aumenta massa 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