{"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-massa-muscolare-3500-kcal","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/dieta-aumento-massa-muscular-3500-kcal\/","title":{"rendered":"Dieta da 3500 calorie per l&#039;ipertrofia"},"content":{"rendered":"<h2><strong>Esempio di dieta da 3500 calorie per l&#039;ipertrofia<\/strong><\/h2>\n<p>Dieta per aumentare la massa muscolare da circa 3500 calorie, pensata per chi vuole aumentare di peso in modo sano ed \u00e8 alla ricerca di un regime alimentare ricco di proteine.<\/p>\n<p>Regola in base ai tuoi risultati, aumentando o diminuendo le quantit\u00e0 di cibo.<\/p>\n<p>Tutti gli alimenti possono essere sostituiti con altri simili, questo \u00e8 solo un esempio di un piano alimentare che pu\u00f2 essere utilizzato per aumentare la massa muscolare con circa 3500 calorie.<\/p>\n<p>Non dimenticare che questa \u00e8 solo una dieta generica e se vuoi imparare a costruirne una tua, dai un&#039;occhiata al nostro articolo <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\">Come mettersi a dieta<\/a>.<\/p>\n<p>Ecco un esempio di una dieta da 3500 calorie con l&#039;obiettivo di ipertrofia\/aumento della massa muscolare.<\/p>\n<h2 style=\"text-align: left;\"><strong>Colazione<\/strong><\/h2>\n<pre><strong><em>120 g di avena<\/em><\/strong>\r\n<strong><em>3 albumi<\/em><\/strong>\r\n<strong><em>2 gemme<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calorie:<\/strong> 627 kcal<\/li>\n<li><strong>Proteine:<\/strong> 36 g<\/li>\n<li><strong>Carboidrati:<\/strong> 82 g<\/li>\n<li><strong>Grassi:<\/strong> 17 g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Met\u00e0 mattina<\/strong><\/h2>\n<pre><strong><em>100 g di pane integrale<\/em><\/strong>\r\n<strong><em>80g Tonno<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calorie:<\/strong> 418 Kcal<\/li>\n<li><strong>Proteine:<\/strong> 31 g<\/li>\n<li><strong>Carboidrati:<\/strong> 54 g<\/li>\n<li><strong>Grassi:<\/strong> 9 g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Pranzo<\/strong><\/h2>\n<pre><strong><em>100 g di riso<\/em><\/strong>\r\n<strong><em>120 g di petto di pollo<\/em><\/strong>\r\n<strong><em>Broccoli<\/em><\/strong>\r\n<strong><em>1 cucchiaio di olio d&#039;oliva<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calorie:<\/strong> 621Kcal<\/li>\n<li><strong>Proteine:<\/strong> 38 g<\/li>\n<li><strong>Carboidrati:<\/strong> 79 g<\/li>\n<li><strong>Grassi:<\/strong> 16 g<\/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 da 3500 calorie\" 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>Merenda<\/strong><\/h2>\n<pre><strong><em>80 g di avena<\/em><\/strong>\r\n<strong><em>200 g di formaggio Quark senza grassi<\/em><\/strong>\r\n<strong><em>50 g di arachidi<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calorie:<\/strong> 727Kcal<\/li>\n<li><strong>Proteine:<\/strong> 51 g<\/li>\n<li><strong>Carboidrati:<\/strong> 69 g<\/li>\n<li><strong>Grassi:<\/strong> 31 g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Per pranzare<\/strong><\/h2>\n<pre><strong><em>200 g di salmone<\/em><\/strong>\r\n<strong><em>100 g di riso<\/em><\/strong>\r\n<strong><em>Broccoli<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calorie:<\/strong> 735 Kcal<\/li>\n<li><strong>Proteine:<\/strong> 50 g<\/li>\n<li><strong>Carboidrati:<\/strong> 79 g<\/li>\n<li><strong>Grassi:<\/strong> 23 g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\">Cena<\/h2>\n<pre><strong><em>160 g di ricotta<\/em><\/strong>\r\n<strong><em>50 g di noci<\/em><\/strong><\/pre>\n<ul>\n<li><strong>Calorie:<\/strong> 447Kcal<\/li>\n<li><strong>Proteine:<\/strong> 26 g<\/li>\n<li><strong>Carboidrati:<\/strong> 13 g<\/li>\n<li><strong>Grassi:<\/strong> 35 g<\/li>\n<\/ul>\n<h1 style=\"text-align: left;\"><strong>Totale<\/strong><\/h1>\n<p>Conosci gi\u00e0 la quantit\u00e0 approssimativa di calorie e macronutrienti per pasto, ma che dire del totale giornaliero?<\/p>\n<p>Ecco il calcolo del valore totale approssimativo di questa dieta giornaliera da 3500 calorie.<\/p>\n<ul>\n<li><strong>Calorie:<\/strong> 3575Kcal<\/li>\n<li><strong>Proteine:<\/strong> 232 g<\/li>\n<li><strong>Carboidrati:<\/strong> 376 g<\/li>\n<li><strong>Grasso:<\/strong> 131 g<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Note finali<\/strong><\/h2>\n<p>Tutti i valori sono numeri approssimativi, con piccole variazioni a seconda delle marche e delle origini di ogni alimento.<\/p>\n<p>L&#039;obiettivo qui \u00e8 conoscere la struttura di una dieta che pu\u00f2 essere utilizzata per aumentare la massa muscolare, ma l&#039;ideale sarebbe creare una propria dieta, adattata a s\u00e9.<\/p>\n<p><em><strong>Vedi articolo:<\/strong><\/em> <a href=\"https:\/\/ginasiovirtual.com\/calorias-para-ganhar-massa-muscular\/\">Di quante calorie ho bisogno per aumentare la massa muscolare?<\/a><\/p>\n<p>Se vuoi saperne di pi\u00f9 su cosa dovresti mangiare per aumentare la massa muscolare, guarda qui <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\">cosa dovresti mangiare per aumentare la massa muscolare<\/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 muscular com este plano rico em prote\u00ednas e ajusta conforme os teus 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