1st journal

lemlem Posts: 3
edited March 22 in Personal Journals
Im 27y.o 164cm 58kgs mesomorph

128lbsx15=1920
128lbsx 12=1536 deficits
128x0.8= 102.4grams protein a day

Home w.o. only push ups,pull ups

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This is my current diet structure

Push ups 50 reps, water intake

4-7am wakeup water,coffee,banana
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1st meal after w.o. 3-4pm

1chicken breast
3whole 3whites eggs scrambled in water
1cup broccoli boiled
1tomato

2nd meal 8-9pm

2cups white rice
1chicken breast
1hard boiled egg
1cup boiled cabbage

2pcs chocomucho dark (gusto ko palitan na same macros pero mababa sugar and fat)
1pear
1 multivit.
1 softgel fish oil

Last meal 11pm

3boiled potatoes

Inedit ko yung meal plan ko dahil sa mahal ng bilihin at tipid sa gasul,at sa oras

This is my high carb day

(picture was my last week food,etong latest dko pa na picturan for reference lang ang pic)

1st i put together 2 chicken breast 1 broccoli 3 boiled potatoes, 1 whole hard boiled egg after maluto

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Broccoli set aside for 1st meal

Cabbage 3minutes only already cooked na set aside for 2nd meal

Hard boiled was already cooked for 2nd meal

Next the chicken breast, set aside yung isa for 2nd meal

Antay pa para sa 3potatoes

Then yung tubig na natira dun ko lulutuin yung 3whole eggs & 3whites for second meal

Bale nakain ko na 1st meal ko
Na prep. Ko na rin 2nd meal ko
At last meal ko (diskarteng tipid tipid lang=( kaya yan)


1st meal

1chicken
3whole eggs 3 whites scrambled
1broccoli
1 tomato

498Cal
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(For reference lang po last week pic po ito)
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2ndmeal macros (may pear po yan 80cal di nasama sa shot)

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Last meal
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Total nutrients macros
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Rest day high fat day

Repeat first meal but this time 3pcs softgel f.oil
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2ndmeal macros
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This time iba procedure ng 2ndmeal ko pag high fat day

First bacon after maluto set aside
Same pan put the chicken add water
Add 1whole egg
Add cabbage
3pcs soft gel f.oil
2pcs chocomucho (naghahanap talaga ako ng alternative dito na same macros,pang tapal ko lang tlga to)

(Sa high fat day lang ko nakaka 2 luto sa gasul)

Last meal 1boiled potato
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Total nutrients macros for high fat day
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Repeat all

Monday high carbs w.o 1800cal

Tue. High fat 1500cal

Wed. High carbs ( add 2 cups of rice=4cups plus add 2 potatoes= 5potatoes) w.o.

Thurs. High fat 1500cal

Fri. High carbs w.o. 1800cal

Sat. High fat 1500cal

Sun. High carbs rest repeat 1800cal

Staple foods 1kilo chicken breast i prefered no neck its ok lang may buto para sa lasa

Bacon. 92php good for 3days/1week
Tray of eggs 185php30pcs7x7=49pcsweek
Broccoli. 35-40php per kilo 2kilo/week
Cabbage
Potatoes
Tomatoes
Chocomucho
Apple 70php good for 7days
Pear 140php good for 7days


(Future plan to buy,avocadoes inaantay ko na lang kasi mag se season na sya)


Current supplement
Centrum kauubos lang=( (4days ng wala )
Kirkland f.oil =( ( 17 piraso na lang sya)

Future supplement want to buy
On multivit
Calcium w/d kirkland
F.oil kirkland

Salamat po sa mga nag view feel free to comment and suggestion
Post edited by lem on

Comments

  • ninjay321ninjay321 Posts: 26E-Class
    Dagdagan mo ng ibang plyometric exercises sir para mas solid! :smiley:
  • lemlem Posts: 3
    edited March 22
    Thank you sir, prefered ko sana makapag gym 3 times a week, nahihiya kasi ako di pa ako naka experience mag gym

    Eto pala yung 2nd meal ko kahapon

    Tue. March 21 rest day high fat

    5-am Water,Green tea, 10am coffee
    12pm apple

    3pm

    2 c.breast ( 1 set aside for 2ndmeal)
    3whole 3white scrambled eggs
    1broccoli
    1tomato
    (1hardboiled egg for 2nd meal)
    (1potato for last meal)

    2nd meal
    Fry the bacon set aside
    Reheat the c.breast,then add water

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    Still surviving kasi last serve na ng broccoli ko ng tues. at ng cabbage ko nung monday naubos

    Bokchoy subtitute

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    Post edited by lem on
  • t4g4yt4g4y Posts: 1,403S-Class

    first of all welcome to PBB sir. Nice meal prep, may similarity kayo katawan ni paps @StringBean1998, you can drop by his personal journal. Paps @StringBean1998 , someone like you oh hehehe

  • PainKillerPainKiller Posts: 156C-Class
    Welcome to pbb sir, nice food prep :wink:
  • t4g4yt4g4y Posts: 1,403S-Class

    paps parang need mo pa mag pa bulk :) ano ba goal mo?

  • lemlem Posts: 3

    Sir yun nga po,tingnan ko muna resulta ng diet ko,actually wala akong heavy w.o. lifta kaya naghahanap sana ako ng ka gym buddy,di pa kasi ako nakakapag gym, sa bmi ko 22 naman ako ako fair naman,need ko maging 130 - 135 lbs

  • StringBean1998StringBean1998 Posts: 287B-Class
    @t4g4y sir mas okay pa katawan nya sakin nung nag start ako haha. Nabasa ko lang kung 16%+ yung body fat niya mag cut siya kahit mini cut lang for one month siguro tas bulk na ulit siya lean bulk. Yun nabasa ko haha anyway just my two cents.

    Age: 18
    Height: 5'5''

    Starting Weight: 98lbs
    Current Weight: 122lbs
    Goal Weight (as of now): 150lbs

  • pandoypandoy Posts: 596A-Class

    welcome sa PBB sir

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