É mesmo, tudo indica que tenho consumido poucas calorias, carbonatos, proteínas e gorduras saturadas para o esforço despendido diariamente. Terei que mudar a passar a comer 6 vezes ao dia, entre 3 refeições completas e 3 de snacks.
Uma pequena pesquisa na internet conclui que deveria ter consumido 3000 calorias diárias, isso não aconteceu durante a semana 22 e 23.
Agora durante a semana 24 terei que baixar o ritmo de treinos e encurtar as distancias alternado com treinos curtos de aumento de velocidade e pouco endurance.
Algumas propostas de reabastecimento diário para atletas de fundo e triathletes feito pelo Amstrong Fundation , w3.livestrong.com
Yeah, it seems that I have consumed fewer calories, carbonates, proteins and saturated fats for the effort expended daily. I have to change going to eat 6 times a day, between three full meals and three snacks.
A little research concludes that I should have consumed 3000 calories a day and it did not happen during weeks 22 and 23.
Now during the 24 weeks I’ll have to download the pace of training and shorten the distances, alternating with short workouts to increase speed and low endurance.
Some daily proposals and fund replenishment for athletes and triathletes made by Amstrong Fundation , w3.livestrong.com
Sample Menu – 3500 Calorie Diet
The following is a sample menu appropriate for the 3,500 calorie diet.
Breakfast: 2 cups whole grain cereal with 30gr. almond slivers and 1 cup rapsberries, 1 orange, 220gr. reduced-fat milk
Snack: 1/4 cup granola with 1 cup low-fat yogurt and 15gr. walnuts
Lunch: 2 cups whole wheat pasta with 3/4 cups meat sauce, side salad with 2 tbsp. oil and vinegar dressing, whole wheat dinner roll with 1 tbsp. no trans-fat margarine, 220gr. reduced-fat milk, 1 1/4 cup strawberries
Snack: 1 cup low-fat cottage cheese with 1 cup peaches
Dinner: 100gr. grilled chicken, 1 cup brown rice with 1 tbsp. no trans-fat margarine, 1 cup steam mixed vegetables, 200gr. reduced-fat milk
Snack: 3/4 cup fruit and nut trail mix
3500 Calorie Diet Plans
The USDA recommends the average adult woman consume 2,000 calories daily and the average man about 2,500 calories daily. A 3,500-calorie diet represents a considerable amount more than these recommendations, but does not give you license to load up on unhealthy foods full of saturated fats, added sugars and refined flours. If your activity level and size require you to eat 3,500 calories daily, focus on consuming larger servings from each of the major food groups at meals and snacks.
Aim to eat about 850 calories at breakfast. Try two poached eggs with a whole-wheat bagel, 12 oz. of orange juice, a serving of oatmeal cooked in 1 cup of low fat milk and ¼ cup of raisins. For a quick option, make a sandwich on two slices of dense, whole-grain bread with 2 tbsp. peanut butter, 1 tbsp. honey and 1 sliced banana and have with 8 oz. of low-fat, fruit-flavored yogurt. A third option is 1 ½ cups of bran cereal with raisins with 1 cup of low-fat milk, 8 oz. of apple juice, 1 cup of raspberries and a whole-grain English muffin with 2 tbsp. of all-fruit spread.
A 4-oz. serving of grilled chicken on a whole-wheat roll with 1 tbsp. of mayonnaise, lettuce and tomato with a serving of baked tortilla chips, ¼ cup of salsa and 1 ½ cups of fruit salad makes a healthy, high-calorie lunch. You could also have a 1-cup serving of whole-wheat spaghetti with 4 oz. of shrimp, 1 oz. of feta cheese, 1 chopped tomato, 1 tbsp. of olive oil and fresh basil leaves along with a cup of plain, low-fat yogurt with 1 cup of fresh blueberries. A homemade serving of tacos made with 1 cup of black beans, 2 whole-grain tortillas, 1/4 of an avocado, 1 oz. of cheddar cheese and ¼ cup of salsa with 1 cup of brown rice also provides about 850 calories.
A simple dinner for a 3,500-calorie plan consists of 5 oz. of broiled chicken with 1 ½ cups of mashed sweet potato, 1 cup of broccoli, 2 whole-wheat rolls and a large green salad dressed with 2 tsp. of olive oil and lemon juice. Two cups of cooked pasta with 4 oz. of lean ground beef, 1 cup of marinara sauce, 1 tbsp. Parmesan cheese and 1 cup of sugar snap peas is another option. You could also enjoy 2 slices of thin-crust cheese pizza with a large romaine antipasto salad made with olives, 1 oz. part-skim mozzarella cheese, 2 oz. of chopped ham and 1 tbsp. of olive oil dressing.
Snacks can help you fit in extra calories and nutrition when you are trying to consume 3,500 calories per day. Eat three snacks daily. Good times to slot these snacks in are between breakfast and lunch, lunch and dinner and before bed. Choose from snacks containing about 300 calories each such as 1 1/2 oz. of cheese with 1 ½ oz. of whole grain crackers, a piece of fruit and 1 oz. of nuts, 1 cup of low-fat yogurt with 1/4 cup of granola and 2 tbsp. raisins, 1 cup low-fat milk with a serving of graham crackers and 1 cup of sliced strawberries, 1 1/2 tbsp. of peanut butter on two slices of whole-wheat toast or 1 cup of low-fat cottage cheese with 1 cup of pineapple and 1/2 cup of blueberries. You could make one of your snacks a dessert that offers some nutrients, such as 1/2 cup of low-fat pudding and 1 cup of blueberries, 1/2 cup of ice cream with a banana, or oatmeal-raisin cookies with a glass of milk.
How to Reach 3000 Calories in a Healthy Diet
A highly active woman weighing around 135 lbs. needs at least 3,000 calories per day to build muscle or increase her strength. If you are a moderately active man weighing about 165 lbs., 3,000 calories per day is close to what you need to maintain your activity level and your physique, according to the National Strength and Conditioning Association. Include foods from all food groups, ensuring you consume a variety of nutrients necessary for good health.
Divide 3,000 calories by five meals per day to get 600 calories per meal. Prepare a daily meal plan the night before, ensuring you have enough food to eat 3,000 calories the next day. Use a spreadsheet to easily adjust each meal so 45 to 65 percent of your calories are from carbs, according to a 2006 article by Dixie L. Thompson, Ph.D., published in “ACSM’s Health & Fitness Journal.”
Enjoy a breakfast of peanut butter and jelly toast with fruit and milk. Spread 1 tbsp. of natural peanut butter and a ½ tbsp. of an all-fruit spread over each slice of toast. Complete your breakfast with 2 cups of skim milk and a small Clementine for 605 calories, of which 50 percent of your calories are from carbs, 20 percent from protein and 30 percent from primarily unsaturated fat.
Have white rice, eggs and cheese only after a workout. Eat this meal within 30 minutes of exercising because the glucose in the rice and juice is more quickly absorbed into your bloodstream, replenishing the stored energy in your muscles. Melt one slice of low-fat cheese over 1 cup of hot rice. Include two pan-fried whole eggs with your rice. Drink 1 ½ cups of orange juice for a meal totaling 595 calories, of which 61 percent of the calories are from carbs, 17 percent from protein and 22 percent from fat.
Pack a regular-sized bran muffin with raisins and a chicken salad for lunch. Make a salad of 1 cup of torn baby spinach, ½ cup of shredded lettuce, four small cherry tomatoes, ½ cup of black beans, ½ cup of sweet corn, 1 tbsp. of ranch dressing and 2 tbsp. of shredded cheese. Top the salad with 4 oz. of grilled chicken breast. Finish your meal with the raisin bran muffin for a total of 600 calories, of which 45 percent of the calories are from carbs, 30 percent from protein and 25 percent from fat.
Prepare an early dinner or a late lunch for your fourth meal of the day. Make a spaghetti and meat sauce meal of 1 ½ cups of cooked whole wheat angel hair pasta and 1 cup of low-fat meat sauce. Sprinkle ¼ cup of grated cheese over your spaghetti. Toss 1 cup of steamed broccoli florets with a ½ tbsp. of vinaigrette dressing. This meal has 595 calories with 60 percent of the calories from carbs, 15 percent from protein and 25 percent from fat.
Finish your day with a simple meal of ½ cup of unsalted almonds, a large banana and 1 ½ cups of skim milk. This trio has nearly 605 calories with 40 percent of the calories from carbs, 17 percent from protein and 44 percent almost entirely from monounsaturated fat.
undoit Removes fat and carb calories from food after you have eaten it.
Tips and Warnings
- Keep all your meal plans so you can easily repeat your meals throughout the month.
Things You’ll Need
- Whole-wheat bread Natural peanut butter All-fruit spread Skim milk Clementine White rice Eggs Low-fat cheese Orange juice Bran muffin Spinach Lettuce Shredded cheese Ranch dressing Black beans Canned corn Cherry tomatoes Grilled chicken breast Spaghetti Broccoli florets Vinaigrette Banana Almonds Mozzarella, eat two fajitas and 1½ cups of strawberries. The fajitas may be made with flour tortillas and contain I cup sautéed vegetables, 4 oz. of chicken, ¼ cup salsa, 1 oz. shredded cheese, I cup pinto beans, shredded lettuce and 2 tbsp. guacamole.