Having trouble with proper nutrition

Nahhrapan ako mahit yung required protein ko per day kasi wala ako gngamit na protein products puro lang kaen ang gngawa ko pero it turn out na nag gagain ako ng fat instead of muscle(mron dn gain sa muscle pero prang more of fat). Very intense work out ko sa gym 5 times a day/week 1month straight and very consistent.

Nasa bulking phase ako ngayon so I need to eat right db? anyone can help me with my meal plan? or list of protein food na madali qng maintndhan at mabibili sa mall supermarket?. may napanuod ako sa youtube meal plan nya is 6meal a day pure protein un and prang ang hrap since office boy ako. (Parang gsto ko na gumamit ng protein product like pm7 na nababasa ko)

140g of protein ang kailangan ko per day.
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Comments

  • LazarLazar Posts: 565
    @josephpresto - First thing, it's normal to gain fats while on bulking. The challenge for you is how to minimize the fat gain. That's the point na sobrang kelangan mo si proper meal planning. It does not matter if you're consistent sa workout mo while your eating habit is poor bro. If your consistent on your workouts, make it double when it comes to eating.

    You're an office boy. Okay. I know your possible issues. Kasi I'm also an officeboy :)
    - shifting schedule
    - unexpected meetings
    - lack of time to prepare your food
    - etc..too many to mention LOL

    Now, I will ask you... HOW BAD DO YOU WANT IT?
    Do you want it lang ba?
    Medyo want lang?
    O super want mo talaga?

    That's the question na tumulong sakin before, especially nagsimula talaga ako sa wala. Hindi kasing ganda ng genes mo yung genes ko. But it doesn't matter anymore. The question here is gano mo ba ka gusto? If you need to adjust your sleeping time ..DO IT! If you need to remove some of your daily habits kung meron man ...DO IT. Kung aantok antok ka sa office pag-pasok mo, IT'S OKAY (mag coffee ka na lang) ... basically, nasasayo yan, on how to you'll play your time. That is the basis kung gano ka ka-dedicated sa bodybuilding journey mo.

    Okay. What to eat? It's very difficult to follow the videos on YT talaga. Unang una, we have a different market here compared to US. Well at least magkaka idea ka naman kapag nanunuod ka ng ganun, but for me, it is not advisable to follow it religiously.

    You better explore the market/supermarket now bro. Get a pen and paper. Make a list of food and kung magkano sila. I-budget mo lang. Then do it continously.

    What to buy to fill your protein needs.
    1. Chicken breast fillet - skinless, boneless and pure meat. 180-210 pesos per kilo on supermarket. Good for 1-2 days. It's up to you on how you'll prepare it. Gamit ka ng mga sauce. I-marinate mo lang para malasa. Pwede mo i-prito or grilled. Iba-ibahin mo ang pampalasa mo. Napakarami sa grocery, mag ikot2x ka lang.

    2. Lean beef - 230-280 pesos. Mostly yung binibili ko is yung giling na. Kasi ang ginagawa ko sa beef ko normally is beef patty para madali kainin and pwede mo rin papakin anytime. Pwede mo rin bilin yung mga timplado na. Meron din nun sa mga grocery. Ako, I always go sa Robinsons Supermarket. Meron silang lasang tocino na. Pero beef padin.

    3. Fish - I don't know kung magkano ang kilo ng isda ngaun. Pero pwede mo na to ipasabay sa namamalengke sa bahay niyo. Pwede ka mag tuna, tilapia or bangus. Madali na timplahan yan at prito lang.

    4. Egg - malaking tulong to at pinaka madali i-prepare. Hinahalo ko na to dati kapag gumagawa ko ng beef patties. Pwedeng hardboiled (ang pinaka mahirap kainin na version for me) or ung usual na luto dito.

    5. Peanut/Peanut butter - instead of junk foods, eto na lang gawin mong snack. Pero wag kang sosobra.

    6. Milk - complete package na ang gatas at napaka dali pang itake.

    Actually, mababa yang 140g of protein per day. Kapag naka kain ka lang ng good amount of meat na nabanggit ko, for sure solb yang 140g na yan.

    Last, go check the journals nila @Jettie @riddler and @badass_vinch ... ang dami nilang good examples ng pagkain sa journal nila. Lalo kay riddler pag dating sa pag prepare, then kela vinch, more on motivation while eating ang makukuha mo since nag stick sa basic sila Vinch and Jettie sa pagkaka tanda ko.

    Good luck bro. Kung may tanong ka pa, just hit me back. Ciao!
  • Lazar wrote:
    @josephpresto - First thing, it's normal to gain fats while on bulking. The challenge for you is how to minimize the fat gain. That's the point na sobrang kelangan mo si proper meal planning. It does not matter if you're consistent sa workout mo while your eating habit is poor bro. If your consistent on your workouts, make it double when it comes to eating.

    You're an office boy. Okay. I know your possible issues. Kasi I'm also an officeboy :)
    - shifting schedule
    - unexpected meetings
    - lack of time to prepare your food
    - etc..too many to mention LOL

    Now, I will ask you... HOW BAD DO YOU WANT IT?
    Do you want it lang ba?
    Medyo want lang?
    O super want mo talaga?

    That's the question na tumulong sakin before, especially nagsimula talaga ako sa wala. Hindi kasing ganda ng genes mo yung genes ko. But it doesn't matter anymore. The question here is gano mo ba ka gusto? If you need to adjust your sleeping time ..DO IT! If you need to remove some of your daily habits kung meron man ...DO IT. Kung aantok antok ka sa office pag-pasok mo, IT'S OKAY (mag coffee ka na lang) ... basically, nasasayo yan, on how to you'll play your time. That is the basis kung gano ka ka-dedicated sa bodybuilding journey mo.

    Okay. What to eat? It's very difficult to follow the videos on YT talaga. Unang una, we have a different market here compared to US. Well at least magkaka idea ka naman kapag nanunuod ka ng ganun, but for me, it is not advisable to follow it religiously.

    You better explore the market/supermarket now bro. Get a pen and paper. Make a list of food and kung magkano sila. I-budget mo lang. Then do it continously.

    What to buy to fill your protein needs.
    1. Chicken breast fillet - skinless, boneless and pure meat. 180-210 pesos per kilo on supermarket. Good for 1-2 days. It's up to you on how you'll prepare it. Gamit ka ng mga sauce. I-marinate mo lang para malasa. Pwede mo i-prito or grilled. Iba-ibahin mo ang pampalasa mo. Napakarami sa grocery, mag ikot2x ka lang.

    2. Lean beef - 230-280 pesos. Mostly yung binibili ko is yung giling na. Kasi ang ginagawa ko sa beef ko normally is beef patty para madali kainin and pwede mo rin papakin anytime. Pwede mo rin bilin yung mga timplado na. Meron din nun sa mga grocery. Ako, I always go sa Robinsons Supermarket. Meron silang lasang tocino na. Pero beef padin.

    3. Fish - I don't know kung magkano ang kilo ng isda ngaun. Pero pwede mo na to ipasabay sa namamalengke sa bahay niyo. Pwede ka mag tuna, tilapia or bangus. Madali na timplahan yan at prito lang.

    4. Egg - malaking tulong to at pinaka madali i-prepare. Hinahalo ko na to dati kapag gumagawa ko ng beef patties. Pwedeng hardboiled (ang pinaka mahirap kainin na version for me) or ung usual na luto dito.

    5. Peanut/Peanut butter - instead of junk foods, eto na lang gawin mong snack. Pero wag kang sosobra.

    6. Milk - complete package na ang gatas at napaka dali pang itake.

    Actually, mababa yang 140g of protein per day. Kapag naka kain ka lang ng good amount of meat na nabanggit ko, for sure solb yang 140g na yan.

    Last, go check the journals nila @Jettie @riddler and @badass_vinch ... ang dami nilang good examples ng pagkain sa journal nila. Lalo kay riddler pag dating sa pag prepare, then kela vinch, more on motivation while eating ang makukuha mo since nag stick sa basic sila Vinch and Jettie sa pagkaka tanda ko.

    Good luck bro. Kung may tanong ka pa, just hit me back. Ciao!

    @lazar
    Office - Gym - Home / Dats my routine I don't usually hang out doing nothing. (Taong bahay ako ang Im with a goal pag dating sa BB boss)

    *Ill follow your meal plan kasi wala namn talga ako proper nutrition, and YES I usually watch YT talga tinamaan ako sa isang critics dun cnsbe na muscle is with 5days recovery period and you need supply that muscle with enough protein/amino acid for te recovery and gain. mdyo na alarm ako kasi hnd ko minomonitor talga yung protein ko in a day, and I work intensely prang bgla ako naawa sa mga muscle na hinihit ko everytime na nasa gym ako. so anyway thankyou sa list ng meal mo I definitely gonna follow. :sport:
  • LazarLazar Posts: 565
    Parehas lang pala tayo.

    Okay. Good to hear that. Try mo bisitahin journals nila, may picture presentation pa sa iba para lalo ka magutom.
  • allen101allen101 Posts: 5,102
    Up the carbs also.
    Protein without carbs is nothing
  • rtravino29rtravino29 Posts: 1,549
    *Ill follow your meal plan kasi wala namn talga ako proper nutrition,
    Indi meal plan binanggit ni Lazar, that's a recommendation where you can get your protien macros. Nakalatag na lahat bro,
    simple lang naman sa meal plan eh, ilang beses ka ba kumakain sa isang araw? divide mo yung calorieintake mo over let's say 3 - 4 ( times na kumakain ka). Make it a habit first na you are hitting your macros / calorie goal in a day, once done, pwede ka nang mag explore kung pano yung allocation nang macros mo per meal.

    gaya nga nang sabi ni @Lazar

    "HOW BAD DO YOU WANT IT? "
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Eto meal plan:

    500g lean meat (chicken breast)
    4 whole eggs
    3 cups of rice
    1 cup oats (dry measure)

    Add ons: UNLIMITED veggies and fruits

    Pwede mo schedule parang ganito:

    Meal1: 1 cup oats and 4 whole eggs
    Meal2: 1.5 cups rice and 200g chicken (veggies optional)
    Meal3: 100g chicken and unlimited veggies/fruits
    Meal4: 1.5 cups rice and 200g chicken (veggies optional)

    abot kaya yan, 100pesos lang ang half kilo ng chicken breast. Mura lang ang rice at oats. halagang 20pesos madaming pechay, kangkong, talbos, malunggay etc na mabibili mo.

    live&dieNATURAL

  • Eto meal plan:

    500g lean meat (chicken breast)
    4 whole eggs
    3 cups of rice
    1 cup oats (dry measure)

    Add ons: UNLIMITED veggies and fruits

    Pwede mo schedule parang ganito:

    Meal1: 1 cups oats and 4 whole eggs
    Meal2: 1.5 cups rice and 200g chicken (veggies optional)
    Meal3: 100g chicken and unlimited veggies/fruits
    Meal4: 1.5 cups rice and 200g chicken (veggies optional)

    abot kaya yan, 100pesos lang ang half kilo ng chicken breast. Mura lang ang rice at oats. halagang 20pesos madaming pechay, kangkong, talbos, malunggay etc na mabibili mo.

    Boss vinch bali 4 times ang meal ko kapag susundan ko tong meal1 - 4 plan na bigay mo. wala kasi ako time magluto so usually ang lunch ko sa karenderya lang every weekdays, sat and sunday lng ako may time pra iprepare yung bfast/lunch/dinner ko.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @josephpresto

    Yung meat ang pinaka mahalaga dyan. kasi yung eggs, rice at fruits pwede mo mabili kahit saan. yung oats pwede mo ihalo nalang sa mainit/malamig na tubig kung instant naman kahit sa office magagawa mo yan. Konting SACRIFICE lang sa TIME sa paghahanda ng pagkain. Kung gusto mo mabilis pakuluan mo lang 10 minutes luto na yung chicken breast (tiis sa lasa na nga lang for the gains).

    Hindi naman kelangan 4x talaga, pwede nga yan 3x or twice e:
    Meal1: 1 cups oats and 4 whole eggs
    Meal2: 2 cups rice and 200g chicken (veggies optional)
    Meal3: 1 cup rice and 300g chicken (veggies optional)

    OR

    Meal1: 1 cups oats, unlimited fruits, 100g chicken and 4 whole eggs
    Meal2: 3 cups rice and 400g chicken (veggies optional)

    Actually di ganon kataas yung calories nyang bingay ko na sample para may allowance ka pa sa ibang food/drinks na gusto mo kainin kung sakali na magutom ka pa especially post WO. Ang mahalaga sa pag set up ng meal plan e may STAPLE ka para di suntok sa buwan yung pagtrack at pagbibilang mo ng calories. Mas konti yung binabago mo every day/week/month mas madali sumunod at magadjust.

    Diet is not about timing, its about making time :)

    live&dieNATURAL

  • @josephpresto

    Yung meat ang pinaka mahalaga dyan. kasi yung eggs, rice at fruits pwede mo mabili kahit saan. yung oats pwede mo ihalo nalang sa mainit/malamig na tubig kung instant naman kahit sa office magagawa mo yan. Konting SACRIFICE lang sa TIME sa paghahanda ng pagkain. Kung gusto mo mabilis pakuluan mo lang 10 minutes luto na yung chicken breast (tiis sa lasa na nga lang for the gains).

    Hindi naman kelangan 4x talaga, pwede nga yan 3x or twice e:
    Meal1: 1 cups oats and 4 whole eggs
    Meal2: 2 cups rice and 200g chicken (veggies optional)
    Meal3: 1 cup rice and 300g chicken (veggies optional)

    OR

    Meal1: 1 cups oats, unlimited fruits, 100g chicken and 4 whole eggs
    Meal2: 3 cups rice and 400g chicken (veggies optional)

    Actually di ganon kataas yung calories nyang bingay ko na sample para may allowance ka pa sa ibang food/drinks na gusto mo kainin kung sakali na magutom ka pa especially post WO. Ang mahalaga sa pag set up ng meal plan e may STAPLE ka para di suntok sa buwan yung pagtrack at pagbibilang mo ng calories. Mas konti yung binabago mo every day/week/month mas madali sumunod at magadjust.

    Diet is not about timing, its about making time :)

    NICE! thanks sir vinch!! cheers
  • LazarLazar Posts: 565
    ^ yan ang sample ng naka-latag na meal plan hehe

    Before kaya ko kumain ng half kilo ng manok, kaso umaabot ako ng mga 30-45 minutes. Pwede mo yang gawin kung may ka-taasan na yung target mo.
  • daikixDdaikixD Posts: 76D-Class
    Eto meal plan:

    500g lean meat (chicken breast)
    4 whole eggs
    3 cups of rice
    1 cup oats (dry measure)

    Add ons: UNLIMITED veggies and fruits

    Pwede mo schedule parang ganito:

    Meal1: 1 cup oats and 4 whole eggs
    Meal2: 1.5 cups rice and 200g chicken (veggies optional)
    Meal3: 100g chicken and unlimited veggies/fruits
    Meal4: 1.5 cups rice and 200g chicken (veggies optional)

    abot kaya yan, 100pesos lang ang half kilo ng chicken breast. Mura lang ang rice at oats. halagang 20pesos madaming pechay, kangkong, talbos, malunggay etc na mabibili mo.

    aus to ah parang gusto ko gayahin. 203g protein na to sa fitnesspal sinubukan ko. haha . kaya lang grabe chicken kalahating kilo hirap kainin nun haha.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    daikixD wrote:
    Eto meal plan:

    500g lean meat (chicken breast)
    4 whole eggs
    3 cups of rice
    1 cup oats (dry measure)

    Add ons: UNLIMITED veggies and fruits

    Pwede mo schedule parang ganito:

    Meal1: 1 cup oats and 4 whole eggs
    Meal2: 1.5 cups rice and 200g chicken (veggies optional)
    Meal3: 100g chicken and unlimited veggies/fruits
    Meal4: 1.5 cups rice and 200g chicken (veggies optional)

    abot kaya yan, 100pesos lang ang half kilo ng chicken breast. Mura lang ang rice at oats. halagang 20pesos madaming pechay, kangkong, talbos, malunggay etc na mabibili mo.

    aus to ah parang gusto ko gayahin. 203g protein na to sa fitnesspal sinubukan ko. haha . kaya lang grabe chicken kalahating kilo hirap kainin nun haha.


    Pwede mo naman bawasan bro, depende sa timbang mo. kung within 150lbs range ka kahit 400g. OR if you're using any protein powders you can substitute that sa 100g kung challenge sayo kumain ng madaming meat.

    live&dieNATURAL

  • Hnd ko matancha qng gaano kalaking manok ang issteam ko pano ba malaman un? kht gaano lng karami ganun? or masusukat ba un pra malaman qng ilan protein mtatake mo? nako tapos pano yung luto ko dun sa lean grilled beaf? mga boss patulong nmn
  • bokehbokeh Posts: 394
    Grilled beef pwede mo lagyan ng asin, pepper, egg at gawin mong patties. Then buy ka wheat bread or kahit anong bread (optional) - may burger ka na hehe
  • bokeh wrote:
    Grilled beef pwede mo lagyan ng asin, pepper, egg at gawin mong patties. Then buy ka wheat bread or kahit anong bread (optional) - may burger ka na hehe

    Okaaaay boss yun na yung pinaka best na luto dun? ok lng ba qng ganun ggawin ko sa grilled beef ko dto, kanina dinner ko steam chicken breast nakakaumay prang papel haha nilagyan ko nlng ng toyo
  • bokehbokeh Posts: 394
    Not sure if yun ang pinakabest na luto. Dati natry ko na yang steamed chiken breast, di ako tumagal haha. Be consistent at pilitin mo kung yan gusto ko maabot. Sulit naman yan in the end.
  • daikixDdaikixD Posts: 76D-Class
    gamit ka ng myfitnesspal para madali lang ma track ung mga kinakaen mo.
  • mikol22mikol22 Posts: 497C-Class
    eto din talaga problema ko until now, consistent training ko pero ung food intake ko eh bahala na...

    iniisip ko kase ano pa ba magandang luto sa chicken aside sa steam? pag isda ok ung steam pero sa chicken? mukang di din ako tatagal pag steam lang...pede ba tinolo or adobo or may konting tomato sauce?

    sa isda naman, katamad maghugas ng isda hehe pero ganun talaga...tyaga lang... #puso hehe
  • Emman1986Emman1986 Posts: 1,819B-Class
    pwede naman mga brad's (how they pronunce in batch 81' movie lol ) ung tinola at adobo o kaht ung ibang luto. karne pa rin nang manok yun mag adjust na lang sa mga ibang bagay halimbawa sa adobo, use some healthy oils or kaya naman ung fat intakes mo eh bawasan mo kasi tyak madami ka makukuha mantika pag kumain ka ng adobo. parang ganun. pede ka dib mag ihaw ihaw. tska kita mo un ibang tao dito sa pbb. steam lang ng steam kita mo naman gains
  • mikol22mikol22 Posts: 497C-Class
    Emman1986 wrote:
    pwede naman mga brad's (how they pronunce in batch 81' movie lol ) ung tinola at adobo o kaht ung ibang luto. karne pa rin nang manok yun mag adjust na lang sa mga ibang bagay halimbawa sa adobo, use some healthy oils or kaya naman ung fat intakes mo eh bawasan mo kasi tyak madami ka makukuha mantika pag kumain ka ng adobo. parang ganun. pede ka dib mag ihaw ihaw. tska kita mo un ibang tao dito sa pbb. steam lang ng steam kita mo naman gains

    salamat sa suggestion...try ko ung steam..teka, hmm wala ata kame steamer sa bahay....un ba ung may tubig sa ilalim tapos asa ibabaw sya?
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