What FOOD and SUPPLEMENTS?

Kung may ganito na pong thread. Paki-bura nalang po. Gusto ko lang po magtanong at malaman kung ilang meals kayo nakain sa isang araw (kasama ang weekends) anong kinakain niyo before workout and ano after? Then ano ang supplements niyo. Ako kasi sinusubukan ko kumain ng 4-6 eggs sa isang araw, iba ibang luto, minsan fried, nilaga o ang easiest way sa microwave tinatanggal ko lang yung dilaw na parte. Tapos sa chicken naman nakain ako ng chicken breast pero di araw araw. Siguro every other day lang kasi minsan beef, pork and fish. Tapos nag sasaging din ako, melon, pakwan, grapes, oranges at mangga sa fruits. Tapos vegetables madalang siguro 5 times a month lang. Suggest naman kayo ng pagdating sa pagkain niyo. Prefer ko healthy foods. Di ako nag jjuice or softdrinks, water lang atsaka protein shake. Salamat Gusto ko kasi mag gain ng muscles pero di naman yung super lean. Sakto lang. Opinions??

Comments

  • genesisgenesis Posts: 11
    @emman1986 salamat, oo malaking tulong kaso naghahanap ako ng parang pinaka detail example, sa umaga ganito tapos before and after workout ganito tapos ilang meals nakain. Ilan ang light at ilan ang heavy. Yung ganun wala kasi ako makita sa threads eh. Baka kasi kain nga ako ng kain sa FAT pala yun di sa muscles.
  • MaloyMaloy Posts: 582C-Class
    Hi protein diet ang kailangan mo sir, aside sa sinabi na ni sir emman, I highly suggest you wait for sir vinch for more advice regarding sa diet na akma sa yo .
  • riddlerriddler Posts: 1,018B-Class
    @Emman1986
    No problem bro. I'm glad you find it helpful and informative. :)
  • MaloyMaloy Posts: 582C-Class
    riddler wrote:
    @Emman1986
    No problem bro. I'm glad you find it helpful and informative. :)

    Napakainformative nung post na yun sir.
    Correct me if i am wrong though, yung computation mo ng food intake sa page na yun is based on your target macros right? Kung ganun kasi , dapat din i compute nung TS yung intake nya and icheck kung applicable yun sa target nyang katawan .

    BTW High Respect on your progress
  • riddlerriddler Posts: 1,018B-Class
    Maloy wrote:
    riddler wrote:
    @Emman1986
    No problem bro. I'm glad you find it helpful and informative. :)

    Napakainformative nung post na yun sir.
    Correct me if i am wrong though, yung computation mo ng food intake sa page na yun is based on your target macros right? Kung ganun kasi , dapat din i compute nung TS yung intake nya and icheck kung applicable yun sa target nyang katawan .

    BTW High Respect on your progress

    Thanks @Maloy

    I won't go into details regarding macros on this thread. OT dito sa thread na to. But regarding the amount of food you eat, it depends on your goal. Isa lang tip maibibigay ko diyan, MEASURE and ADJUST accordingly.

    Set a baseline, get your current measurements, weight, girths, photos etc. Eat the same way as you have been eating before. Re-measure after a week or two. Depending on your goal (muscle gain, fat loss, maintain), if your weight/girth increased/decreased, you're doing fine, keep doing what you are doing. If you are not achieving your goal, ADJUST accordingly. Either eat more/less. Rinse and repeat. :)
  • allen101allen101 Posts: 5,102
    Ginaganahan ako mag type ngayon, share ko lang meal ko this week kapos kasi sa oras magluto.

    Meal 1: Shake

    100g oatmeal (measured dry)
    2 Regular sized Banana
    32g Peanut butter
    2 scoops PM7
    Multi, Fish Oil, Calcium tab, 5g creatine

    Pre-wo drink :
    2 xtra joss
    1 cobra

    Meal 2 : Post-wo
    1 scoop PM7
    1 Saba
    2 egg whites
    23g Gatorade Powder
    5g Creatine

    Meal 3:
    2 rice
    1/2 Roasted Chicken

    Meal 4:
    2 whole eggs
    1 Can Tuna
    1 scoop PM7

    Meal 5:
    2 rice
    1/2 Roasted Chicken

    Meal 6:
    2 Whole Eggs
    1 scoop PM7
    1 scoop milk
    Multi, Fish oil, Calcium Tab


    Weekend - Nagluluto ako meaty pasta un kinakaen ko buong weekend + manok
  • MaloyMaloy Posts: 582C-Class
    ^ hehe , iba na ang part owner ng CnC sagana sa PM7 sir - (inggit)
  • allen101allen101 Posts: 5,102
    Panong part owner?
  • MaloyMaloy Posts: 582C-Class
    allen101 wrote:
    Panong part owner?

    Just kidding LOL
    Ang ibig kong sabihin , madami ka supply ng PM7 :)

    Set ko na lang example yung sa akin , hindi ko magawa yung paggising, post , at bago matulog naka PM7 dahil sa limited na budget .
  • allen101allen101 Posts: 5,102
    Ahh haha, anyway di ako affiliated sa cnc.
    Direkta akong kumukuha sa office ng PM7.

    To tell you honestly limited din ang budget ko, maliit lang naman kasi sahod ko.
    Inalis ko lang lahat ng luho at bisyo ko at dito ko inilaan pera ko.

    Whatever it takes brah just to get there
  • MaloyMaloy Posts: 582C-Class
    ^good for you bro , that's admirable , kaya nga beast mode ka na hehehe .
  • Emman1986Emman1986 Posts: 1,819B-Class
    @genesis

    brod, ayan na pati sir@allen101 binigay na yung meal plan nya for the whole day :) any thoughts? yung kay sir@riddler ano masasabi mo? sana nakatulong yung post nila bro hehehe goodluck brod
  • genesisgenesis Posts: 11
    @maloy @riddler @emman1986 salamat po sa tulong niyo. Lahat ng yan babasahin ko. Dami ko talaga natututunan dito sa PBB. Antay antay lang kayo at dadating ang araw na malaking malaki ng katawan ko.

    @allen101 YAN! Salamat sir. Yan ang hinahanap ko info. Swak na swak! Pero ask ko lang ano mas maganda PM7 o Mutant o Elite? Gusto ko din kasi may monthly na akong imbak ng whey protein eh. Isasama ko na din sa budget ko. Salamat
  • allen101allen101 Posts: 5,102
    genesis wrote:
    @maloy @riddler @emman1986 salamat po sa tulong niyo. Lahat ng yan babasahin ko. Dami ko talaga natututunan dito sa PBB. Antay antay lang kayo at dadating ang araw na malaking malaki ng katawan ko.

    @allen101 YAN! Salamat sir. Yan ang hinahanap ko info. Swak na swak! Pero ask ko lang ano mas maganda PM7 o Mutant o Elite? Gusto ko din kasi may monthly na akong imbak ng whey protein eh. Isasama ko na din sa budget ko. Salamat

    Pare-parehong protein powder lang yan magkakaibang brand lang.
    Parang colgate at close-up. Parehong toothpaste, basically halos pareho lang ang silbi nila.
    Hindi ako yung tipo na umaasa sa brand. Check mo ingredients, price, amount of servings, taste review para malaman mo ano swak sayo.
    Or ang maganda try mo lahat.
    Again supplement lang sila, food ang dapat priority mo.
    Kung kumpleto na ang pagkain mo at madaming ka pang pera at di mo alam kung san mo gagastusin by all means go buy the most expensive protein powder. Hehe

    Anyway para clear sayo.
    PM7 = Protein blend (Whey, Soya, Egg, Casein)
    Mutant = 100% whey
    Elite = 100% Whey
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