^ sorry boss IMHO there's what we call nutrition timing di pwede isang bagsakan nalang kahit na kaya mo kainin yung req. macros mo sa isang meal or 2 or 3 lalo na if mataas sya..
kelangan talaga i partition or spread thru the entire day, kasi there's a certain amt na ex. sa protein na kaya lang i absorb ng katawan..
example, qng meron ka target na 5000 calories per day... pwede kang kumain ng 3 x a day, pwede ring 6 x a day.. so qng 3 x a day, mejo heavy meal yun, qng 6 x a day, moderate meal.... basta magtotal sya ng 5000 calories. hehe
Wow, nice bro. Alam ko medyo kaldag ka ng mga braders natin dito sa mga ibang posts mo, pero for once tumama ka!
Agreed! Nutrient timing takes a backseat to totals. Eto analogy ko lagi, i-slice mo man ang pizza pie kahit ilan mo gusto, kumain ka ng 1 slice, or 2 or 3 slices sa isang upuan, at the end of the day yung buong pizza pie parin yung makakain mo.
OnT, wala yung choice na 4-5 e. Usually 5 talaga ko. Noon 7 meals, nung akala ko kailangan "every 2-3 hours". lol. I chose 5 kasi para hindi ako nagugutom, & compared sa 7 meals ko dati hindi hassle.
^ sorry boss IMHO there's what we call nutrition timing di pwede isang bagsakan nalang kahit na kaya mo kainin yung req. macros mo sa isang meal or 2 or 3 lalo na if mataas sya..
kelangan talaga i partition or spread thru the entire day, kasi there's a certain amt na ex. sa protein na kaya lang i absorb ng katawan..
ahh ok sir, sorry kc yun na post sa isang thread dati hehe kaya naniwala na ren aq
example, qng meron ka target na 5000 calories per day... pwede kang kumain ng 3 x a day, pwede ring 6 x a day.. so qng 3 x a day, mejo heavy meal yun, qng 6 x a day, moderate meal.... basta magtotal sya ng 5000 calories. hehe
Wow, nice bro. Alam ko medyo kaldag ka ng mga braders natin dito sa mga ibang posts mo, pero for once tumama ka!
Agreed! Nutrient timing takes a backseat to totals. Eto analogy ko lagi, i-slice mo man ang pizza pie kahit ilan mo gusto, kumain ka ng 1 slice, or 2 or 3 slices sa isang upuan, at the end of the day yung buong pizza pie parin yung makakain mo.
OnT, wala yung choice na 4-5 e. Usually 5 talaga ko. Noon 7 meals, nung akala ko kailangan "every 2-3 hours". lol. I chose 5 kasi para hindi ako nagugutom, & compared sa 7 meals ko dati hindi hassle.
mas naniniwala ata aq sa post ni sir jeriem, ndi q naisip na may certain amt lng ng macros pde maabsorb every metabolism.
ahh ok sir, sorry kc yun na post sa isang thread dati hehe kaya naniwala na ren aq
mas naniniwala ata aq sa post ni sir jeriem, ndi q naisip na may certain amt lng ng macros pde maabsorb every metabolism.
Nakow, patay na. Bilib na sana ko e. hehehe. Nangongopya ka nalang di mo panindigan. Ikaw bahala tsong. Learning process mo yan e
Again, nutrient timing is far less important compared to total macros & calories when it comes to body composition & bodyweight, respectively. Tinatamad na ko maghanap ng proof. Madami jan. Para sakin kasi gasgas na tong issue na to. May harddisk ako noon na puno ng saved links (& BBing vids) kaso wa na. lol
Uu paps maraming salamat sa whole wheat pasta enjoy na enjoy ako. oo stop muna ako sa crea heheheh. yung iyo good for a year na ata yan lol.
Eto bale fino-follow kong meal plan the past 2 weeks, grabe di ko alam lacking ako sa calories, kala ko sa carbs OK n ko di pa pala.
Stats:
Height 5'6
Weight 152lbs
Age 25
weekdays (5days):
150g from whole wheat pasta = 400 cal, 84g carbs, 14g protein
300g chick breast = 330 cal, 3g carbs, 69.3 protein
Cheese slices: 90 cal, 10g carbs, 8g protein
Myofusion (2servings): 294 cal, 10g carbs, 50g protein
Total:
Calories :1114 (way too short)
Carbs: 107g (short pa rin. aiming for same weight as my BW)
Protein: 141g protein (short pa din sa current BW ko)
Cheat day (1): Anything goes
Fasting day (1): High protein,low carb
May mga snack ako in between like sugo peanuts or fruits/yogurt. Ano kaya pwede ko idagdag for calories? 1k lang calories ko lol based sa calculator I should be aiming for 2.2k cal per day for maintenance pa lang un.
sir pa comment lang po about sa above mentioned facts.
given figures:
protein= 141 grams
carbs= 107 grams
calories =1,114
calories from fat = ? * sa label po dapat kasama sa equation.
adjusted figures:
protein=141 (calories from protein=564 calories)
carbs = 107 (calories from carbs = 428 calories)
total calories = 1,114 + 564 + 428 = 2,106
sa data na nakuha ninyo nakasama po ba ito sa equation? please below:
1 gram of protein = 4 grams of calories
1 gram of carbs = 4 grams of calories
1 gram of fat = 9 grams of calories
I was hoping kung may mag comment din regarding po dito, and i am open to all criticism kung meron man.
example, qng meron ka target na 5000 calories per day... pwede kang kumain ng 3 x a day, pwede ring 6 x a day.. so qng 3 x a day, mejo heavy meal yun, qng 6 x a day, moderate meal.... basta magtotal sya ng 5000 calories. hehe
Wow, nice bro. Alam ko medyo kaldag ka ng mga braders natin dito sa mga ibang posts mo, pero for once tumama ka!
Agreed! Nutrient timing takes a backseat to totals. Eto analogy ko lagi, i-slice mo man ang pizza pie kahit ilan mo gusto, kumain ka ng 1 slice, or 2 or 3 slices sa isang upuan, at the end of the day yung buong pizza pie parin yung makakain mo.
OnT, wala yung choice na 4-5 e. Usually 5 talaga ko. Noon 7 meals, nung akala ko kailangan "every 2-3 hours". lol. I chose 5 kasi para hindi ako nagugutom, & compared sa 7 meals ko dati hindi hassle.
dpende yan sa lahat, ang importante ung macros..
i agree you have to meet your macros my point here is lalo na bigger reqs tulad nung sample 5k importante po yung nutrition timing , mahirap kasi yung depende sa lahat at ang importante is ma meet lang yung macros.
What if you can only eat 2x a day?
req 5k cal. 250g protein , sama na protein shakes sa meal.
Sample Diet A
Breakfast - 2.5K cal 125g protein
Lunch - 2.5K cal 125g protein
Sample Diet B - 5k cal. 250g protein
Breakfast
Lunch
Postworkout Meal
Dinner
Before bed
which is more effective A or B ?
Another thing is why do we have yung post workout or bakit yung intake ng protein is spread out , sample sa mga drinks di ba pwede mag 4scoops na kagad sa isang sitting or better if naka spread intake nito ?
about dun sa pizza. - same lang ba effect if il consume 12cups of rice before bed instead hati hati the whole day? kaya ko kasi mag 10cups sa isang sitting lol:twitcy: na try ko na kasi ung no breakfast, konting lunch tapos dinner at isang pang meal before bed , kinukuha ko lahat sa before bed meal ko ang resulta bondat at mostly fat gain sa bilbil.
i think mga sumo wrestlers ganito ginagawa nila, skip skip then big meal tapos tulog..
I chose 5 kasi para hindi ako nagugutom, & compared sa 7 meals ko dati hindi hassle.
yun pa isang effect ng timing bos... 5 meals ka a day at may tamang timing o pagitan, hindi naman siguro every 30mins ka kumakain
^Agree with Airnzah. Nutrient timing is like shooting blanks if you don't meet your daily cal intake and hit your daily macro's.
ayun nga boss IF.
yung point ko lang talaga is kelangan may "timing" parin. at hindi porke 5k cal req mo sa isang araw pwede na yung style na kakain ka nalang ng isang sitting na nag total na 5k yung cal. lalo na pag bigger reqs.
sorry boss kung meron ako na misunderstand at malayo mga point ko lol:D cool lang tayo ok
sa katulad ko kasi na hardgainer ecto ,pag di ako nag g gain ina up ko pa ng by 500 yung calories ko . hindi po ako expert sa diet lol kaya kung may mali pasenya ung kilala ko lang is ung katawan ko :twitcy:
ako 3 to 4x a day lang, basta ma meet ko macros ko, katulad ko naman na tabain, dapat watchout din ako sa pag kain, pero may cheat day padin ako, once a week.
sa case ko wala akong postWO meal. kase after WO ko whey lang intake ko, kase natatapos ako mag gym is around 6pm na, so pag uwi ko sa bahay mga 730 sakto dinner na, depende din talaga sa katawan ng tao at target macros and calories, its up to you kung pano mo hahatiin ang way ng pag kain mo, pero sang ayon ako sa PIZZA. slice mo yan ng 8 -6 -4 -so on un padin ang kakalabasan, nasasayo nalang yan kung pano mo idistribute sa isang araw.
pizza = calories / macros target a day
slices = meals / distribution a day.
and question din...... sa mga iba na sinusunod nila ung nakaugalian or sa net sa google galing na way of eating and distributing meals like 6x to 7x a day, after 6months or 1yr, may nag bago ba sa katawan mo or progress man lang na kapani panibago at kapansin pansin? tanging ikaw at ikaw lang din makakapagsabi kung epektibo ba ang pinasok /inadopt / pinaglaban mong kaalaman sa topic na to.
hehehe tama yan boss ako din eh 5x a day ako, kasi kahit damihan ko yung sa isang sitting mabilis ako ma gutom..
aq boss ung whey considered ko na meal replacement, as u said wala kana post workout meal kasi malapit naman sa dinner.. yun yung point ko ung timing naka tsempo parin.. ganun ung ibig sabihin ko sa timing heheh
gusto ko lang ma clear is it ok na i take ko in two servings yung macros ko realistic to dahil ganto ginagwa ko dati, lunch lang at dinner pero big heavy meals. naging effect kasi saken mas marami ung fat gain
same ba effect nun kung spread ko ito into 4-5meals vs yung 2meals na lunch at dinner ?
wala ba yung effect sa metabolism like ung gutom etc...
parang eto boss may katotohana kaya ito , ito kasi natanim sa utak ko lol... kaya mabuti na maging clear saken
Real-Time Energy Balance
When it comes to calories, our body doesn’t look at a 24 hour period. It’s not like midnight arrives and our body, tongue sticking out, calculator in hand, begins calculating what we ate. “Okay, let’s see, that’s a total of 1572 calories today. And, yes, we did move a lot today and burned 2000 calories overall. Whoohoo, let’s burn some fat!”
See: How Many Calories Do Your Burn in a Day?
Instead, your body assesses your needs in “real-time”, as it happens. To quote Dr. Benardot, in the article: “Much like you can’t provide all the fuel your car needs for a 1000-mile trip at one time, you can’t provide all the fuel your body needs for a day at one time.”
Your body is constantly working and needs its energy needs met throughout the day to avoid causing problems.
Eating Nothing and Then Overeating Causes Problems — Even If You’re In a Calorie Deficit
Because your body can only handle so much energy in one sitting (just like you can’t overfill your gas tank for 1,000 mile trip) hardly eating anything all day and then eating most of your calories in one sitting can cause problems:
Your blood sugar levels fluctuate instead of holding steady, which can result in a loss of lean body mass. In other words, it’s not fat that’s being lost but potentially muscle. And we don’t want to lose muscle. Lowering your lean body mass means your body burns less calories. Not good.
Eating when your blood sugar is low (because you’ve hardly eaten anything all day) causes you to release more insulin — which means more fat is produced.
You then get into a vicious cycle of your body losing lean body mass, producing more fat, and burning less calories.
gets ko yung pinopoint out mo papa, eto kase eating habit ko nung sobrang taba ko pa, tumaba ako dahil ganto ako kumain, pasok ako 8am, pero hindi ako nag bbf kase wala ako gana, ang kain kona ay lunch na, kakain ako ng sobrang dame, 4rice 3variants of ulam and pamutat / sweets, wala akong merienda, ang susunod na kain ko ay gabi na, dinner, sobrang dame din, ganyan ang lifestyle ko before, 2 heavy meals as in heavy, kase kaya ko kumain ng full lunch 4rice,ulam,sweets, then kaya ko pa sabayan ng quarter pounder or 4 na burger mcdo, tumaba ako sa ganto, pero hindi ko din ma compare sayo kase hard gainer ka, ako naman eh tabain talaga, kumain lang ako sa 1week na puro cheat day, eh labas agad sa gilid ko bilbil at gain weight at lake ng tiyan talaga,
since nag start ako mag diet 3 to 4x a day nako kumain, and controlled ko na, pero i see to it everyweek may cheat day ako to shock my metabolism or para hindi masanay ang katawan ko sa kinakain ko the whole week,
actually hirap din ako sagutin ang tanong mo papa, pero base mo nalang sa tinype ko basahin mo nalang din,
Nakalimutan ko na pala ting discussion natin dito but let me post my reply as stated by Mr. Alan Aragon:
Hierarchy of Importance
When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the precise timing of those nutrients. With very few exceptions, athletes and active individuals eat multiple times per day. Thus, the majority of their day is spent in the postprandial (fed) rather than a post-absorptive (fasted) state. The vast majority of nutrient timing studies have been done on overnight-fasted subjects put through glycogen depletion protocols, which obviously limits the applicability of the outcomes. Pre-exercise (and/or during-exercise) nutrient intake often has a lingering carry-over effect into the post-exercise period. Throughout the day, there's a constant overlap of meal digestion & nutrient absorption. For this reason, the effectiveness of nutrient timing does not require a high degree of precision.
The Primary Laws of Nutrient Timing
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing. The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
3 large meals : combination of carbs, protein, some fats
1 meal : whey, oats, milk
1 meal : whey only
1 light meal : quaker oat cookies, energen or milo, some nuts if available
1 light pre bed meal : milk, 1/2 whey, koko crunch
I have 5 meals in a day. I want to take 6 meals in a day but there is problem in stomach i can not digest 6 meals what should i do to take 6 meals in a day.
Comments
kelangan talaga i partition or spread thru the entire day, kasi there's a certain amt na ex. sa protein na kaya lang i absorb ng katawan..
Wow, nice bro. Alam ko medyo kaldag ka ng mga braders natin dito sa mga ibang posts mo, pero for once tumama ka!
Agreed! Nutrient timing takes a backseat to totals. Eto analogy ko lagi, i-slice mo man ang pizza pie kahit ilan mo gusto, kumain ka ng 1 slice, or 2 or 3 slices sa isang upuan, at the end of the day yung buong pizza pie parin yung makakain mo.
OnT, wala yung choice na 4-5 e. Usually 5 talaga ko. Noon 7 meals, nung akala ko kailangan "every 2-3 hours". lol. I chose 5 kasi para hindi ako nagugutom, & compared sa 7 meals ko dati hindi hassle.
ahh ok sir, sorry
mas naniniwala ata aq sa post ni sir jeriem, ndi q naisip na may certain amt lng ng macros pde maabsorb every metabolism.
Nakow, patay na. Bilib na sana ko e. hehehe. Nangongopya ka nalang di mo panindigan. Ikaw bahala tsong. Learning process mo yan e
Again, nutrient timing is far less important compared to total macros & calories when it comes to body composition & bodyweight, respectively. Tinatamad na ko maghanap ng proof. Madami jan. Para sakin kasi gasgas na tong issue na to. May harddisk ako noon na puno ng saved links (& BBing vids) kaso wa na. lol
what about TDEE as oppose to calorie deficits?
good day!from personal journal of monching =
this is what i commented:
RE: My Journey-
quote ko lang ulit, para clear.
dpende yan sa lahat, ang importante ung macros..
i agree you have to meet your macros my point here is lalo na bigger reqs tulad nung sample 5k importante po yung nutrition timing , mahirap kasi yung depende sa lahat at ang importante is ma meet lang yung macros.
What if you can only eat 2x a day?
req 5k cal. 250g protein , sama na protein shakes sa meal.
Sample Diet A
Breakfast - 2.5K cal 125g protein
Lunch - 2.5K cal 125g protein
Sample Diet B - 5k cal. 250g protein
Breakfast
Lunch
Postworkout Meal
Dinner
Before bed
which is more effective A or B ?
Another thing is why do we have yung post workout or bakit yung intake ng protein is spread out , sample sa mga drinks di ba pwede mag 4scoops na kagad sa isang sitting or better if naka spread intake nito ?
about dun sa pizza. - same lang ba effect if il consume 12cups of rice before bed instead hati hati the whole day? kaya ko kasi mag 10cups sa isang sitting lol:twitcy: na try ko na kasi ung no breakfast, konting lunch tapos dinner at isang pang meal before bed , kinukuha ko lahat sa before bed meal ko ang resulta bondat at mostly fat gain sa bilbil.
i think mga sumo wrestlers ganito ginagawa nila, skip skip then big meal tapos tulog..
yun pa isang effect ng timing bos... 5 meals ka a day at may tamang timing o pagitan, hindi naman siguro every 30mins ka kumakain
@boss mighty
ayun nga boss IF.
yung point ko lang talaga is kelangan may "timing" parin. at hindi porke 5k cal req mo sa isang araw pwede na yung style na kakain ka nalang ng isang sitting na nag total na 5k yung cal. lalo na pag bigger reqs.
sorry boss kung meron ako na misunderstand at malayo mga point ko lol:D cool lang tayo ok
yay, natabunan ang post ko sa taas. pa comment na din po.
thanks.
@papa jeriel
sa case ko wala akong postWO meal. kase after WO ko whey lang intake ko, kase natatapos ako mag gym is around 6pm na, so pag uwi ko sa bahay mga 730 sakto dinner na, depende din talaga sa katawan ng tao at target macros and calories, its up to you kung pano mo hahatiin ang way ng pag kain mo, pero sang ayon ako sa PIZZA. slice mo yan ng 8 -6 -4 -so on un padin ang kakalabasan, nasasayo nalang yan kung pano mo idistribute sa isang araw.
pizza = calories / macros target a day
slices = meals / distribution a day.
and question din...... sa mga iba na sinusunod nila ung nakaugalian or sa net sa google galing na way of eating and distributing meals like 6x to 7x a day, after 6months or 1yr, may nag bago ba sa katawan mo or progress man lang na kapani panibago at kapansin pansin? tanging ikaw at ikaw lang din makakapagsabi kung epektibo ba ang pinasok /inadopt / pinaglaban mong kaalaman sa topic na to.
un lang po, IMHO... peace!
aq boss ung whey considered ko na meal replacement, as u said wala kana post workout meal kasi malapit naman sa dinner.. yun yung point ko ung timing naka tsempo parin.. ganun ung ibig sabihin ko sa timing heheh
gusto ko lang ma clear is it ok na i take ko in two servings yung macros ko realistic to dahil ganto ginagwa ko dati, lunch lang at dinner pero big heavy meals. naging effect kasi saken mas marami ung fat gain
same ba effect nun kung spread ko ito into 4-5meals vs yung 2meals na lunch at dinner ?
wala ba yung effect sa metabolism like ung gutom etc...
parang eto boss may katotohana kaya ito , ito kasi natanim sa utak ko lol... kaya mabuti na maging clear saken
gets ko yung pinopoint out mo papa, eto kase eating habit ko nung sobrang taba ko pa, tumaba ako dahil ganto ako kumain, pasok ako 8am, pero hindi ako nag bbf kase wala ako gana, ang kain kona ay lunch na, kakain ako ng sobrang dame, 4rice 3variants of ulam and pamutat / sweets, wala akong merienda, ang susunod na kain ko ay gabi na, dinner, sobrang dame din, ganyan ang lifestyle ko before, 2 heavy meals as in heavy, kase kaya ko kumain ng full lunch 4rice,ulam,sweets, then kaya ko pa sabayan ng quarter pounder or 4 na burger mcdo, tumaba ako sa ganto, pero hindi ko din ma compare sayo kase hard gainer ka, ako naman eh tabain talaga, kumain lang ako sa 1week na puro cheat day, eh labas agad sa gilid ko bilbil at gain weight at lake ng tiyan talaga,
since nag start ako mag diet 3 to 4x a day nako kumain, and controlled ko na, pero i see to it everyweek may cheat day ako to shock my metabolism or para hindi masanay ang katawan ko sa kinakain ko the whole week,
actually hirap din ako sagutin ang tanong mo papa, pero base mo nalang sa tinype ko basahin mo nalang din,
ang sakit sa bangs ng topic na to, nyahahahah!
eto i agree....... mahirap naman yung alam mo tama ginagawa mo pero 3yrs kana sa ganun same padin itsura mo, dun kana mag taka, lolz
%&$I@%)*$(@*%
Hierarchy of Importance
When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the precise timing of those nutrients. With very few exceptions, athletes and active individuals eat multiple times per day. Thus, the majority of their day is spent in the postprandial (fed) rather than a post-absorptive (fasted) state. The vast majority of nutrient timing studies have been done on overnight-fasted subjects put through glycogen depletion protocols, which obviously limits the applicability of the outcomes. Pre-exercise (and/or during-exercise) nutrient intake often has a lingering carry-over effect into the post-exercise period. Throughout the day, there's a constant overlap of meal digestion & nutrient absorption. For this reason, the effectiveness of nutrient timing does not require a high degree of precision.
The Primary Laws of Nutrient Timing
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
3 large meals : combination of carbs, protein, some fats
1 meal : whey, oats, milk
1 meal : whey only
1 light meal : quaker oat cookies, energen or milo, some nuts if available
1 light pre bed meal : milk, 1/2 whey, koko crunch