Limited Food Choices

Mga bro, ask ko lang sana. Since Night shift ako, medyo limited ang choices namin dito sa kakainin. Gusto ko lang opinion nyo about the following foods kung ok ba sya based on Macro contents.

- Roasted Chicken (Andoks) - usually ito talga kinakain ko without rice for the protein. Syempre without skin to reduce fat content
- Barbeque - ok ba to for protein din? alisin lang taba?
- Beef Tapa - same question as above
- Skyflakes - extra food para umabot lang sa calorie surplus?

Note: IIFYM is ok naman pero there are still better food choices kahit night shift diba?
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Comments

  • YatezYatez Posts: 2,745
    - Skyflakes - extra food para umabot lang sa calorie surplus?

    Bro nag susurplus ka pala bat hindi ka mag KANIN at kainin balat ng manok, taba ng bbq? Kalako naman kasi nung una nag cucut ka eh nag bubulk ka pala,

    And ba't di ka nalang mag baon para tipid at siguradong makakapag surplus ka

    RICE over SKYFLAKES all the time brah. Carbs such as rice are needed during a bulk at hindi lang protein remember that.
  • nboksnboks Posts: 22
    Yatez wrote:
    - Skyflakes - extra food para umabot lang sa calorie surplus?

    Bro nag susurplus ka pala bat hindi ka mag KANIN at kainin balat ng manok, taba ng bbq? Kalako naman kasi nung una nag cucut ka eh nag bubulk ka pala,

    And ba't di ka nalang mag baon para tipid at siguradong makakapag surplus ka

    RICE over SKYFLAKES all the time brah. Carbs such as rice are needed during a bulk at hindi lang protein remember that.

    250 calories lang kasi ung surplus ko over TDEE or masyadong maliit ba yun? katatapos ko lang kasi ng first cutting cycle ko kaya medyo ayaw ko lang tumaba ulit :blush:
  • dont bulk if your afraid to gain belly fats. yan ang common mistakes ng iba, bulking daw sila, pag nakitang nag kakatiyan na,magdadiet na ulit. lolz.

    the usual safe surplus is 500additional calories from your maintenance,
  • YatezYatez Posts: 2,745
    Ano bang weight mo?

    Kung gusto mo ng controlled bulk mahirap yang trip mo na bumibili ng pagkain sa labas dahil hindi mo alam na sakto kinakain mo gram per gram macro per macro, alam mo ba gano kadaming mantika ginamit nila dyan? Ano timbang nyang bbq? Manok? Tapa? Sigurado ka bang 250 cal lang ang surplus mo ngayon based sa mga factors na to lalo na na hindi ikaw ang nag handa at nag luto ng kinakain mong mga yan.
  • nboksnboks Posts: 22
    dont bulk if your afraid to gain belly fats. yan ang common mistakes ng iba, bulking daw sila, pag nakitang nag kakatiyan na,magdadiet na ulit. lolz.

    the usual safe surplus is 500additional calories from your maintenance,

    yup 250 calories lang ung setting ko pero mukhang ok din kahit 500. Tawag ata dito is Cautious Bulking?
    Yatez wrote:
    Ano bang weight mo?

    Kung gusto mo ng controlled bulk mahirap yang trip mo na bumibili ng pagkain sa labas dahil hindi mo alam na sakto kinakain mo gram per gram macro per macro, alam mo ba gano kadaming mantika ginamit nila dyan? Ano timbang nyang bbq? Manok? Tapa? Sigurado ka bang 250 cal lang ang surplus mo ngayon based sa mga factors na to lalo na na hindi ikaw ang nag handa at nag luto ng kinakain mong mga yan.

    Currently 130 lbs ako (Skinny fat). Gumagamit ako calorie tracker na website to monitor my macros/calorie burn pero never akong naging super exact na gram per gram sa lahat ng pagkain. Iniisip ko lang kung sobra man ng 250 calories ung food dahil sa size/extra factors at least may estimation ako plus kung calorie surplus naman so kahit may konting sobra ok lang?
  • YatezYatez Posts: 2,745
    I suggest you prepare your own food kung ayaw mo ng masyadong weight gain just to be exact and safe dahil yung calorie tracker na yan hindi yan accurate, example wala namang andoks na nutri facts na masesearch sa net lol, at kung meron yan depende yan dun sa tumuhog ng manok kung gano kadaming mantika imumudmod nya don kaya mas magandang ikaw gumagawa ng sarili mong pagkain.

    At bakit hindi ka nag kakanin? Care to share your meal plan everyday?
  • nboksnboks Posts: 22
    Yatez wrote:
    I suggest you prepare your own food kung ayaw mo ng masyadong weight gain just to be exact and safe dahil yung calorie tracker na yan hindi yan accurate, example wala namang andoks na nutri facts na masesearch sa net lol, at kung meron yan depende yan dun sa tumuhog ng manok kung gano kadaming mantika imumudmod nya don kaya mas magandang ikaw gumagawa ng sarili mong pagkain.

    At bakit hindi ka nag kakanin? Care to share your meal plan everyday?

    oops sorry about mentioning ung no rice. Hindi ako masyado nagrice before since I was on a cutting cycle pero binago ko na goal ko just recently so may rice na ako ulit usually.
    My meals usually revolves around the following foods as long as it fit my calorie limit:

    - Chicken (usually roasted)
    - Eggs
    - Century Tuna
    - Protein Whey
    - Peanut Butter / Wheat bread
    - Fruit (Banana/Mango)
    - Rice (depende sa Carb limit for the day)
    - Milk/ Oatmeal /Cereal

    Note: Medyo limited lang food choices ko talga since I was previously cutting. Kaya medyo nag-eexplore na ako kung ano pang pwedeng kainin.
  • clevclev Posts: 59
    kulang ka ng carbs.. hinde ko rin alam kung gaano karami protein mo, masama rin too much protein.. kawawa atay at kidney
  • YatezYatez Posts: 2,745
    ^explain mo naman sir bat masama ang too much protein sa atay at kidney
  • clevclev Posts: 59
    sir, bago magamit ang protein kelangan basagin sa liver (to form amino acids), kaya recommended 10-15% protein per total calorie.. if gagamitin amino acid to be used as energy (lalo na if kulang sa carb), by product is toxic ammonia to be converted to non toxic urea.. kidney and liver works overtime..
  • YatezYatez Posts: 2,745
    Ay ganon pala yon, so i weigh 184lbs right now ano ma susuggest mong protein intake ko at gano kadami ba para sakin ang "sobrang protein" in grams.

    Kasi base sa sinabi mo cinompute ko ang 15% ng total calories ko per day which is 3500 * 0.15 =495

    495/4 = 123.75g protein round of to 124g protein
    Pano to bossing nasa 200-220g ang protein intake ko daily baka malason ako?

    boss paki explain din sakin pano "binabasag" ng liver ang protein to form amino acids at yung pag coconvert to toxic amonia at non toxic urea thanks!

    ligo lang ako bossing antay ko sagot mo maraming salamat!
  • nboksnboks Posts: 22
    clev wrote:
    kulang ka ng carbs.. hinde ko rin alam kung gaano karami protein mo, masama rin too much protein.. kawawa atay at kidney

    hmm ok dagdag rice and bread i guess. nakaset macro ko at 1gram protein per lbs body weight so at least 130grams per day ako and dagdag lang depende sa exercise calories.

    btw Based sa replies parang ok lang din naman ung ibang food like BBQ/Tapa basta sure lang ako sa gram per gram na weight?

    Bibili na lang ako ng digital weighing scale tapos kung labas man ako kumain at least may magiging basis ako for comparison.
  • YatezYatez Posts: 2,745
    Yung weighing scale ayos yan sa mga pinreprepare at niluluto mong pagkain kung gusto mo maging eksakto ikaw na magluto ng kinakain mo simula ngayon pero nasasayo naman talaga yon, wag mo naman dalin sa labas yung weighing scale lol.


    @clev

    Inaantay ko pa sagot at explanation mo bossing para may matutunan kaming bago, andito tayong lahat para matuto ng mga bagay bagay mula sa ibang mga miyembro. :)
  • clevclev Posts: 59
    http://faculty.mu.edu.sa/public/uploads/1366039827.3868Harper's Illustrated Biochemistry(%2026th%20Ed,%202003).pdf

    teka nag lalaro lang.. eto naghanap ako ng kopya textbook.. ok lang sir, kung alam nyo na lahat, hinde naman kita pipilitin.. siguro safe nga high protein diet, puro protein na lang siguro, hinde siguro masama iyon hehe.. (mejo mahaba eto at tinatamad lang ako, siguro ask your doctor kung may kakilala ka)
  • safest is 1grm/1lb ng timbang mo, yan ang protein intake ko, 183grms of protein everyday, the rest is sa carbs na, kaunti lang sa fats pag training day,
  • clevclev Posts: 59
    nboks wrote:
    clev wrote:
    kulang ka ng carbs.. hinde ko rin alam kung gaano karami protein mo, masama rin too much protein.. kawawa atay at kidney

    hmm ok dagdag rice and bread i guess. nakaset macro ko at 1gram protein per lbs body weight so at least 130grams per day ako and dagdag lang depende sa exercise calories.

    btw Based sa replies parang ok lang din naman ung ibang food like BBQ/Tapa basta sure lang ako sa gram per gram na weight?

    Bibili na lang ako ng digital weighing scale tapos kung labas man ako kumain at least may magiging basis ako for comparison.

    ok lang eto, eto lang observation ko.. iba iba kasi ang protein content ng pagkain, pati absorption ng pagkain, say protein mo 150g, not gram per gram of protein (same with fats and carbs) ittake ng katawan mo, pwede mo naman sobrahan basta wag mo pabayaan macros mo.. (depende sa digestion, medyo tedious)
  • JettieJettie Posts: 3,763B-Class
    so masama pala yung kinakain ko na 150-180g of protein since nasa 60 kg lang ako ngayon? I thought my gastro doc said it is okay as long as I am highly active busting my ass at the gym 3x a week or so?

    BTW, i am doing intermittent fasting Leangains pala.
  • clevclev Posts: 59
    well, sir jettie. i am replying to the first post not yours.. (macro content)

    this is case is case basis, and mind you go as you will.. if you think you can tolerate that much of intake, go on its your body.

    *Protein requirements are based on several factors including:

    body weight and composition (increased muscle mass)
    physical activity level
    individual's energy and carbohydrate intake
    overall energy intake
    presence of illness or injury (e.g. recovering from trauma or operation)
    rate of growth in the individual (e.g. greater during childhood )
    the body's need for nitrogen and essential amino acids
  • JettieJettie Posts: 3,763B-Class
    well tama naman, people can take higher protein if they are not active , makakasama talaga.
  • monching11monching11 Posts: 7,273B-Class
    na discuss na pala lahat ng technicalities ako naman sa layman's term:

    Lahat ng sobra ay masama, ang sinasabing 1g/lb of BW ay para sa mga physically active at hindi para sa mga sedentary na tao.

    Minsan kasi, kahit nasa field ka ng medicine eh hindi automatic lahat ng nalalaman mo ay 100% true sa lahat ng field. Gaya ng bodybuilding may APPLICATION kasi tayo dito, i-relate dapat ung mga guidelines na yan sa mga WHY.

    my 2 cents
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