Updated alimentos splits mulhere json

alimentos.json

@@ -713,5 +713,46 @@
     "macros": { "calorias": 160, "proteina": 6.0, "carboidrato": 31.0, "gordura": 1.0, "fibra": 2.0 },
     "alergias": ["glúten"],
     "refeicao": ["almoco", "jantar"]
+  },
+  {
+    "nome": "Sandes de frango grelhado e tomate (2 fatias pão de trigo - 60g, 60g peito de frango grelhado, 30g tomate fatiado)",
+    "categoria": "sandes",
+    "porcao": 150,
+    "macros": { "calorias": 276, "proteina": 25.0, "carboidrato": 31.5, "gordura": 4.0, "fibra": 2.5 },
+    "alergias": ["glúten"],
+    "refeicao": ["lanche1","lanche2", "almoco"]
+  },
+  {
+    "nome": "Sandes de atum e legumes (2 fatias pão de trigo - 60g, 60g atum em água escorrido, 20g cenoura ralada, 20g pepino)",
+    "categoria": "sandes",
+    "porcao": 160,
+    "macros": { "calorias": 251, "proteina": 23.0, "carboidrato": 33.0, "gordura": 2.5, "fibra": 2.8 },
+    "alergias": ["glúten", "peixe"],
+    "refeicao": ["lanche1","lanche2", "almoco"]
+  },
+  {
+    "nome": "Sandes de sardinha grelhada e salada (2 fatias pão de trigo - 60g, 60g sardinha grelhada, 20g alface, 20g tomate)",
+    "categoria": "sandes",
+    "porcao": 160,
+    "macros": { "calorias": 317, "proteina": 23.4, "carboidrato": 31.4, "gordura": 10.0, "fibra": 2.5 },
+    "alergias": ["glúten", "peixe"],
+    "refeicao": ["lanche1","lanche2","almoco"]
+  },
+  {
+    "nome": "Sandes de pasta de abacate e tomate (2 fatias pão de trigo - 60g, 50g abacate esmagado, 30g tomate fatiado)",
+    "categoria": "sandes",
+    "porcao": 140,
+    "macros": { "calorias": 246, "proteina": 6.3, "carboidrato": 35.0, "gordura": 9.0, "fibra": 6.0 },
+    "alergias": ["glúten"],
+    "refeicao": ["matabicho","lanche1","lanche2"]
+  },
+  {
+    "nome": "Sandes de queijo fresco e doce de goiaba (2 fatias pão de trigo - 60g, 30g queijo fresco magro, 20g doce de goiaba caseiro)",
+    "categoria": "sandes",
+    "porcao": 150,
+    "macros": { "calorias": 260, "proteina": 11.0, "carboidrato": 44.0, "gordura": 3.5, "fibra": 2.5 },
+    "alergias": ["glúten", "lactose", "proteína do leite"],
+    "refeicao": ["matabicho","lanche1","lanche2"]
   }
+
 ]

splits_mulher.json

@@ -0,0 +1,110 @@
+{
+  "1": [
+    {
+      "nome": "Full Body (ênfase inferiores)",
+      "dias": [
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core", "costas", "ombros", "biceps", "triceps", "peito" ]
+      ]
+    }
+  ],
+  "2": [
+    {
+      "nome": "Lower + Upper reduzido",
+      "dias": [
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core" ],
+        [ "costas", "ombros", "biceps", "triceps", "peito", "gluteo" ]
+      ]
+    },
+    {
+      "nome": "Full Body 2x (ênfase glúteo)",
+      "dias": [
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core", "costas", "ombros" ],
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core", "costas", "ombros" ]
+      ]
+    }
+  ],
+  "3": [
+    {
+      "nome": "Lower / Upper / Lower",
+      "dias": [
+        [ "quadriceps", "gluteo", "core" ],
+        [ "costas", "ombros", "biceps", "triceps", "peito" ],
+        [ "posterior_de_coxa", "gluteo", "panturrilhas", "core" ]
+      ]
+    },
+    {
+      "nome": "Full Body 3x (ênfase inferiores)",
+      "dias": [
+        [ "quadriceps", "gluteo", "core", "costas", "ombros" ],
+        [ "posterior_de_coxa", "gluteo", "panturrilhas", "core", "ombros" ],
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core", "costas" ]
+      ]
+    }
+  ],
+  "4": [
+    {
+      "nome": "Lower / Upper / Lower / Full Body",
+      "dias": [
+        [ "quadriceps", "gluteo", "core" ],
+        [ "costas", "ombros", "biceps", "triceps" ],
+        [ "posterior_de_coxa", "gluteo", "panturrilhas", "core" ],
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core", "ombros" ]
+      ]
+    },
+    {
+      "nome": "Glute Focus + Upper/Lower",
+      "dias": [
+        [ "gluteo", "quadriceps", "core" ],
+        [ "costas", "ombros", "biceps", "triceps" ],
+        [ "posterior_de_coxa", "gluteo", "panturrilhas", "core" ],
+        [ "gluteo", "costas", "ombros", "core" ]
+      ]
+    }
+  ],
+  "5": [
+    {
+      "nome": "Glute / Upper / Lower / Glute / Lower+Core",
+      "dias": [
+        [ "gluteo", "quadriceps", "core" ],
+        [ "costas", "ombros", "biceps", "triceps" ],
+        [ "quadriceps", "gluteo" ],
+        [ "posterior_de_coxa", "gluteo", "panturrilhas" ],
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core" ]
+      ]
+    },
+    {
+      "nome": "Full Body Variado 5x (ênfase glúteo)",
+      "dias": [
+        [ "gluteo", "quadriceps", "costas", "ombros", "core" ],
+        [ "gluteo", "triceps", "quadriceps", "panturrilhas" ],
+        [ "posterior_de_coxa", "gluteo", "costas", "biceps" ],
+        [ "gluteo", "ombros", "core", "panturrilhas" ],
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas", "core" ]
+      ]
+    }
+  ],
+  "6": [
+    {
+      "nome": "Lower A / Upper / Lower B / Glute / Upper / Lower C",
+      "dias": [
+        [ "quadriceps", "gluteo", "core" ],
+        [ "costas", "ombros", "biceps", "triceps" ],
+        [ "posterior_de_coxa", "gluteo", "panturrilhas" ],
+        [ "gluteo", "abducao", "core" ],
+        [ "costas", "ombros", "peito", "core" ],
+        [ "quadriceps", "posterior_de_coxa", "gluteo", "panturrilhas" ]
+      ]
+    },
+    {
+      "nome": "Bro Split Feminino (Gluteo 2x)",
+      "dias": [
+        [ "quadriceps", "gluteo" ],
+        [ "costas" ],
+        [ "ombros" ],
+        [ "posterior_de_coxa", "gluteo" ],
+        [ "panturrilhas", "core" ],
+        [ "braços", "peito", "core" ]
+      ]
+    }
+  ]
+}