Newbie here. Need help!
sergieee
Posts: 656
Guys patulong naman gumawa ng meal plan. Sobrang clueless ako eh. May experience na ko sa buhat pero sa food wala talaga akong alam, if ano sinerve ng maid namin, yun na. pero usually chicken, boiled eggs, tuna kinakain ko. I want to gain atleast 15-20lbs. before april. 18y.o 5'4. 120lbs. i have 2 nitrotechs. 3-4 workout a week, 45mins. Siguro atleast 2700-2800 calories. yung tipong 1 pound a week magagain ko. Pero eto yung plan ko ngayon.
Breakfast 1: oatmeal, egg
Breakfast 2: wheat bread, peanut butter
Lunch: chicken (breast), brocolli
Pre workout: nitro and oatmeal
Post workout: nitro and banana
Dinner: salmon, brown rice
if may suggest kayong food or isingit, ok lang. and alternatives.sana may makatulong :-/
Breakfast 1: oatmeal, egg
Breakfast 2: wheat bread, peanut butter
Lunch: chicken (breast), brocolli
Pre workout: nitro and oatmeal
Post workout: nitro and banana
Dinner: salmon, brown rice
if may suggest kayong food or isingit, ok lang. and alternatives.sana may makatulong :-/
Comments
tamang tama nag research ako ng calorie calculator at na open ko thread na to. http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php click mo yang link,sana makatulong.
sir alam niyo po ba gano karami dapat calorie intake ko daily and if regular day? 18y.o 5'4 120lbs only. salamat po sa tulong, di po kasi ako makapagumpisa magbuhat ngayon dahil wala akong alam talaga sa food.
@ Sergie,siguro mas mabuti kung mas marami sa 2000 calories kahit rest day kasi dun na lamun ang sugat na muscle at na hilum
yung plan na nakita ko 3k calories eh. yun sana gagayahin ko pero miminusan ko nalang. ttry ko sana full bodyworkout 3x a week. any ideas bro sa food ko?
para ma subaybayan ng maagi ng mga master dito... shape kana ng kunti sir, bulk nalang talaga ang kulang...
luma na yan pic na yan. bumalik na ulit chan ko. start ko buhat dec 2010 tas stop sept. 2011. butete na uli ako. haha ok sana magreply sila dun. copy paste ko nalang and konting edit/details. salamat bro
what do you mean sir? mas lamang carb? so bali 600 calories per meal ako? excluded pre and postworkout. post ko mamaya ginawa kong meal plan. 3k calories siya
i see. gets boss. pasensya na sa abala.