Share your Meal Plan for Intermittent Fasting

Hi mga sir,

For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

:biggrin:

Comments

  • BANEBANE Posts: 1,927C-Class
    poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:


    MAy bisita sa office? = IF + IIFYM = SOLB!!!

    get around things bro. plus minus lang yan. gusto mo kainin ang cupcake? mag bawas ka ng pagkain sa planned meal mo for today. mukang masarap ung pizza ah, wag mo na kainin ung 2 cups of rice + adobo na ulam mo sa bahay. ganun lang un bro.  :biggrin:

    kahit 1 meal pa yan kung kaya mo kainin isang upuan lahat ng requirements mo why not? but WHY. kung conviniet sayo ung 2, then do it, work on it. if not, adjust  :biggrin:
  • AestecniquesAestecniques Posts: 487C-Class
    poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:

    Hi, actually thats one thing I like about IF, sudden surge of calorie intake "dahil sa bisita" can be a normal calorie intake in IF. When you get used to counting calories, you can do eye-balling estimates then adjust your next meal.

    I have ready made meal plans for IF, what calorie target? I will e-mail it to you.

    My style is 2 normal meals and one huge meal(after workout)
  • bim323bim323 Posts: 134C-Class
    poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:

    Hi, actually thats one thing I like about IF, sudden surge of calorie intake "dahil sa bisita" can be a normal calorie intake in IF. When you get used to counting calories, you can do eye-balling estimates then adjust your next meal.

    I have ready made meal plans for IF, what calorie target? I will e-mail it to you.

    My style is 2 normal meals and one huge meal(after workout)

    Hi mga sir, question lang, how effective is IF?? sa diet ko kasi ngayon IIFYM lang guide ko on cal deficit pero mukang may benefit ung IF at willing naman ako mag try..

    In summary ng IF you have fasting/ed hours (12-15hrs ata normal base sa mga nabasa ko) and an eating window tama po ba? Mas OK kung yung fasting hrs would start ng gabi para yung 8hrs na tulog ka di mo ramdam ung gutom then start eating ka nalang uli pag patak ng eating window mo (skip brkfast if 1pm ang start ng window)???? tama po ba pagkaintindi ko oh nag labo labo na haha info overload kasi nung ngbasa ako sa leangains

    pag nag IF ba sir dapat on a deficit ka pa din after ng eating window if your goal is to lose fat?? and how would you suggest my eating splits if I usually start training @ 8-9pm and finsh an hr after that???
  • BANE wrote:
    poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:


    MAy bisita sa office? = IF + IIFYM = SOLB!!!

    get around things bro. plus minus lang yan. gusto mo kainin ang cupcake? mag bawas ka ng pagkain sa planned meal mo for today. mukang masarap ung pizza ah, wag mo na kainin ung 2 cups of rice + adobo na ulam mo sa bahay. ganun lang un bro. :biggrin:

    kahit 1 meal pa yan kung kaya mo kainin isang upuan lahat ng requirements mo why not? but WHY. kung conviniet sayo ung 2, then do it, work on it. if not, adjust :biggrin:

    Sir @Bane mejo boplaks lang ako magcompute compute ng calories, kung gano kabigat or whatsoever. pero pag-aaralan na lang hehe.. at consult kay MyFitness Pal. hehe. Hirap din ako magreach ng goal ng macros sa ngayon kaya ako naghahanap ng meal plan sana. Di ko rin yata kaya ng isang kainan. hehe..

    Anyways, Salamat sir Bane. :)
  • poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:

    Hi, actually thats one thing I like about IF, sudden surge of calorie intake "dahil sa bisita" can be a normal calorie intake in IF. When you get used to counting calories, you can do eye-balling estimates then adjust your next meal.

    I have ready made meal plans for IF, what calorie target? I will e-mail it to you.

    My style is 2 normal meals and one huge meal(after workout)

    Ang hirap lang kasi pag may bisita, (trainer etc.) lagi kami may Breakfast, Lunch, Snacks, at Dinner, and after office session. heheh. pero madalang lang naman. Pero pag ganun po ba ok lang na masacrifice yung fasting? mahirap kasi kapag parang di nakikisama ang dating.

    Regarding meal plans, yes please sir, pa email po sa poruchiko@gmail.com, sa ngayon ang calorie requirement ko base on MyFitnessPal is 1974, and the macros are as follows: Carbs (40%)=197g / Protein (30%)=148g /Fats (30%)=66g

    Maraming salamat in advance sir @Aestecniques.
  • bim323 wrote:
    poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:

    Hi, actually thats one thing I like about IF, sudden surge of calorie intake "dahil sa bisita" can be a normal calorie intake in IF. When you get used to counting calories, you can do eye-balling estimates then adjust your next meal.

    I have ready made meal plans for IF, what calorie target? I will e-mail it to you.

    My style is 2 normal meals and one huge meal(after workout)

    Hi mga sir, question lang, how effective is IF?? sa diet ko kasi ngayon IIFYM lang guide ko on cal deficit pero mukang may benefit ung IF at willing naman ako mag try..

    In summary ng IF you have fasting/ed hours (12-15hrs ata normal base sa mga nabasa ko) and an eating window tama po ba? Mas OK kung yung fasting hrs would start ng gabi para yung 8hrs na tulog ka di mo ramdam ung gutom then start eating ka nalang uli pag patak ng eating window mo (skip brkfast if 1pm ang start ng window)???? tama po ba pagkaintindi ko oh nag labo labo na haha info overload kasi nung ngbasa ako sa leangains

    pag nag IF ba sir dapat on a deficit ka pa din after ng eating window if your goal is to lose fat?? and how would you suggest my eating splits if I usually start training @ 8-9pm and finsh an hr after that???

    Hi Sir @Bim323, regarding sa effectiveness ng IF, may kilala akong nagprapractice ng IF, specifically Renegade Diet, maganda naman ang results sa kanya, lean muscles ang nadadagdag sa kanya at syempre patunay yung mga master natin dito gaya nila sir @Aestecniques, sir @Bane etc.

    And mas less hassle kasi talaga siya kapag twice mo lang iintindihin yung kakainin mo, unlike yung karamihang bodybuilders na every 2 hours ang kain nila. And ang pagkakaintindi ko rin sa IF sir is need ng 16 hours fasting (kasama yung pagtulog) and 8 hours feeding window. Kadalasan 12 hours lang fasting ko pero paminsan minsan nakaka 16 hours naman ako, 16 hours kasi matulog. hehe..Di ko nga lang alam kung counted yun. hehe..

    Pero hintay natin reply ng mga IF masters sa kasagutan sa mga tanong mo sir. :D
  • bundesheerbundesheer Posts: 208B-Class
    Im on my 2nd week na ng IF and may nakikita na kong pagbabago sa stubborn bodyfats ko lalo na sa love handles at belly part.
    Nde ko binibilang calories intake ko,guesstimates lagi and 3 times ang meal ko or 4 meals if you consider the whey protein after workout.basta i start eating @12 pm then stop na ng 8pm,usually i wo at around 5pm.nagigising ako ng 6:30 on weekdays and greentea lang iniinom ko til the 1st meal,no added sugar or anything for my tea.
  • BANEBANE Posts: 1,927C-Class
    bundesheer wrote:
    Im on my 2nd week  na ng IF and may nakikita na kong pagbabago sa stubborn bodyfats ko lalo na sa love handles at belly part.
    Nde ko binibilang calories intake ko,guesstimates lagi and 3 times ang meal ko or 4 meals if you consider the whey protein after workout.basta i start eating @12 pm then stop na ng 8pm,usually i wo at around 5pm.nagigising ako ng 6:30 on weekdays and greentea lang iniinom ko til the 1st meal,no added sugar or anything for my tea.

    Bro coke zero! HAHAHAHAHAHAHAHA :yahoo:
  • bundesheerbundesheer Posts: 208B-Class
    BANE wrote:
    bundesheer wrote:
    Im on my 2nd week  na ng IF and may nakikita na kong pagbabago sa stubborn bodyfats ko lalo na sa love handles at belly part.
    Nde ko binibilang calories intake ko,guesstimates lagi and 3 times ang meal ko or 4 meals if you consider the whey protein after workout.basta i start eating @12 pm then stop na ng 8pm,usually i wo at around 5pm.nagigising ako ng 6:30 on weekdays and greentea lang iniinom ko til the 1st meal,no added sugar or anything for my tea.

    Bro coke zero! HAHAHAHAHAHAHAHA :yahoo:


    Hindi ako nainom na ng cola.baka hindi na kayanin ng kidney.hehehe
  • IF is mostly about sustainability. Sure, some sources would claim that you'd burn more calories and such and such, but these are mostly for advanced athletes, those that need every little edge. Personally I just enjoy training fasted, and larger meals satiate me more than that 7 times a day adage. In the end it's really your personal preference, long as you can keep your calorie intake in check.
  • ice41ice41 Posts: 1
    Just to add to this thread:
    1 week on IF, tracking macros using myfitnesspal. So far ok ang progress, medyo mahina lng pag kalahati na sa gym magbuhat, lalo na sa HIIT after weightlifting. Pero ok ang progress and result, planning to continue this till lean na ulit ako. Hirap maging "butete".
  • poruchiko wrote:
    Hi mga sir,

    For those who are into IF, care to share po yung mga meal plan nyo? Para makapulot po sana ng idea kung pano gagawin kong meal plan, since nagtatry ako ngayon mag IF, kaso mahirap pag may bisita sa office, sira ang diyeta, hehe. Pero as much as possible nag fafast ako ng at least 12 hours.

    Kung 2 meals a day po kasi di po ba mahirap maachieve yung target macros?

    Maraming salamat po sa magshashare ng kanilang meal plan or magsusuggest.

    :biggrin:

    Hi, actually thats one thing I like about IF, sudden surge of calorie intake "dahil sa bisita" can be a normal calorie intake in IF. When you get used to counting calories, you can do eye-balling estimates then adjust your next meal.

    I have ready made meal plans for IF, what calorie target? I will e-mail it to you.

    My style is 2 normal meals and one huge meal(after workout)
    sir pede paemail nung meal plan mo?  2349 cals ang tdee ko, matang_lawin01@ymail.com po email ko, TY
  • cramnhojcramnhoj Posts: 73D-Class
    My usual after workout lunch.

    image.jpg
  • 4 am first after wake up 5 ml apple cider vinegar 0 calories then workout routine in the morning 15 mins. nonstop no cardio body weight

    5 g creatine 


    4:30- 2pm water.. water.. water...

    COFFE PLAIN BLACK 1-2 cups
    2pm more protein foods (no skin chicken,fish,pork) i eat bacon fats beef fats fish fats

    usually dati ang common meal ko lang is protein ulam then rice then veggies

    simple lang ang ginawa ko twice ulam or kapag masarap ang gagawin ko, 2 order ng chicken saka beef mechado at isang unan na rice mga 4 cups (oo masakit talga sa bulsa pero ganun din ang gastos kapag divided sya na meal)

    after nyan coke pam pa BUrrrpphhh

    oat bran 15g, wheat germ 5g, xtra supplement oral

    last meal

    9 pm sa bahay na kadalasan ulam sa bahay pero pinipili ko parain puro protein tapos 1 cup rice na lang babawiin ko na lang sya kung may pasta hahatiin ko instead 2 cups rice

    then after 2 hours 30 mins work out bodyweight. SLEEP

    lahat ng food soy related hindi ko na kinakain specially tokwa, or ma toyo na ulam kasi may content sya na estrogen


    (sir aesthetics same tayo ng katawan na achieve ko yan at napansin ko yung progress simula ng ginawa ko tong IF 2 abs pa lang ang visible abs ko)
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