I just rely on myfitnesspal and log in all my food there. Every gram of any food has different macro breakdown.
For instance, one serving of rice, which is 45g (or 1/4 cup) of bigas (uncooked white rice) is equal to 36g carbs when cooked. Remember that white rice needs to be cooked with water and depending on how much you add varies on how much grams you get afterward. I usually weigh out the dry rice, cook it then re-weigh it so I will know how much is the conversion. If you are lazy, typically it's x2. So 90g of cooked white rice = 36g carbs.
For chicken, say if it is 99% fat free, it should be 4oz = 44g protein.
Black coffee + splenda
Mga sirs ok lang kaya yun dapat rest day ko pero ginagawa kong workout day? kasi 5x a week ako nag woworkout.. 30mins to 1hr pag weekdays tapos 1-2hrs pag weekend.. then 2 days na rest.. kaso parang pag nag rerest day ako, naguiguilty ako na di ako nag bubuhat eh, feeling ko ok naman pakiramdam ko kaya nag bubuhat ako kahit sa bahay lang.. so parang nawawalan ako ng rest day..
Your food intake is irregular.
Your sleep pattern is irregular.
And now you want to introduce a bigger variable - mass gainer for muscle growth?
I can guarantee you, your money will go to waste. Fix your food intake. Fix your sleeping pattern. Optimize your recovery. Create a healthy routine. THEN, let's talk about supplementing your program.
It's like saying, oh hey, let's buy big fancy TV but we don't have electricity and lock for our house.
Here in Korea its a bit expensive. they only offer 1X1 training which costs around 2700 per session and you need to buy 20 session to avail his services, not to mention we have some language barrier. hehe!
anyway, let's see what can I do with what I have.
btw, do you have a cheat day during your training?
or when did you ever have a cheat day? lol
I saw in your Instagram your remarkable transformation
- How long did it take you to someone who competes?
- Do you have a trainer? Or you just started with a group of friends in the gym?
* How do you set your goals in terms of the competition? Is it also a mind game for you about enforcing discipline to yourself?
I make my prep for simple and easy.
All I do is mostly bake (if you have oven), or panfry meat in a non-stick pan. No sauce, no nothing. Very simple.
Then I usually have tupperware boxes. Most of the time kasi ang prep ko lang talaga is my protein source, so I will cook a bunch of chicken, seafood, beef, pork, etc. Separated, magkakaiba kasi ng macro.
And then I will have another bunch of tupperware boxes for carbs - mostly white rice lang ako, so this is pretty much just white rice. I will usually cook some potatoes/sweet potatoes too. And mabilis lang siya lutuin, hiwain mo lang siya ng maliliit, then steam it.
I will also have some vegetables cooked in a separate tupperware box.
I don't prep fats, since, di naman siya kelangan lutuin.
From there I will make up my mealplans.
I will have meals 1 to say, 5.
Each meal is in its own tupperware. This is where I distribute my carbs, proteins and fats. So for example, I have 50g of carbs, 40g of protein and 10g of fats - I can put in a couple of different meats to make up the 40g of protein, taking note na 10g lang ng fats ang kaya, so usually I under count the fats. Then I add the white rice to make up the 50g of carbs, then finally finishes off with oils or other fat source so it will be 10g.
I do this for the rest of the day in the tupperware.
Now, after all these things, I will usually add some condiments. Condiments ko usually is in powder form. Or sometimes, I used chili sauce like Siracha. Or if you are very good, you can make your own sauce, I rarely do this. And add in to every meal para magkalasa. I'll add a bunch of sea salts too in my meal esp for pre workout meal.
Now the key in here is to EAT everything you prep. That's the only way to go. And the best way is to count your macros. Once you have set up a routine and every meal you prepare you eat, you are guaranteed not to under-eat or over-eat.
Natry niyo ba yung InBody equipment na nagme-measure ng body stats?
Meron kasi one time sa gym, ayun, bagsak ako. Haha!
Masyado raw akong maraming fats. Sa payat kong ito dami ko pang fats...
Weight: 148.5 lbs (Normal)
Skeletal Muscle Mass: 63.9 (Normal)
Body Fat Mass: 34.8 (Almost normal. 17.4-34.8)
BMI: 22.6 (Normal)
Percent Body Fat: 23.5 (above normal which is 10-20) - Dito ako bumagsak.