Lever Lying Fly (incline)
warm up: 50lbs x 10
Working set: 180lbs/160lbs x 5-7reps
Chest Press
Working set: 200lbs/175lbs x 5-7reps
Bench Press
Working set: 200lbs/180lbs/160lbs x 5-7reps
One Arm Triceps Extension
Working Set: 14kg/14kg/12kg x 5-7reps
Cable Pushdown
Working Set: 100lbs/100lbs x 5-7 reps
Triceps na pinupush pababa yung hawakan (di ko alam tawag dito hehe)
Working Set: 100lbs/100lbs x 5-7 reps
Workout Intensity: dissappointingly, I would rate it 7/10. unexpectedly, sobrang dami ng tao kanina... nakakawala ng focus at nakakabwisit yung mga equipment hoggers.
Food, Diet and nutrition for today:
Breakfast (1st pre WO meal):
5g creatine
200mL milk
1 tbsp olive oil
1 fish oil capsule
snow flakes cereal
2 tbsp peanut butter
Pre-Wo drink:
200mL milk
Post WO:
50g dextrose
1scoop whey
multivit
5g creatine
Succeeding foods within the day accdg to plan:
1 tbsp olive oil
2 tbsp peanut butter
1 fish oil capsule
200mL milk
1 cup brown rice (uncooked)
2 scoops milo (ayaw ko sana nito kaso andami nito dito sa office at libre hehe)
4 egg with yolk
ground beef with ampalaya and butter
di muna ako mag 1g/lb ng protein. testing ko muna yung 1.8 x kg body weight na nabasa ko sa isang study.
approximately:
PROTEIN GRAMS 151.736083333
CARB GRAMS 357.297833333
FAT GRAMS 145.635916667
PERCENT PROTEIN 18.1347450982 % << ang baba! anyway, try ko na din muna yung 1.8 x bodyweight
PERCENT CARBS 42.7024672661 %
PERCENT FAT 39.1627876357 %
still in back injured mode for a month na. hinay hinay ng kaunti muna ako sa pagbubuhat (no MP at squats muna).
bench press
warm up 60lbs x 15reps
working set 210lbs x 7reps, 200lbs x 8reps, 180lbs x 8reps
inclined bench press
working set 140lbs x 8reps, 140lbs x 7reps
single arm dumbbell triceps overhead
14kg x 6reps, 12kg x 8reps, 12kg x 7reps
cable triceps pulldown
110lbs x 8, 110lbs x 7
lateral raise
8kg x 12reps, 8kg x 12, 8kg x 11
legs extension
215lbs (nalimutan ko yung reverse pyramid progression at reps ko dito, kasi may chick na nagfa flyes, kitang kita na ang ****... nawala ako sa sarili lol)
last set, nawala ako sa bilang, kasi tumuwad sa harap ko at nag leg stretching. pusang gala...
leg curl
di ko na din matandaan hehe... pero naka 2 sets ako dito
seated calf raise
nalimutan ko na maperform kasi nawala ang focus haha
machine chest flyes
180lbs x 7, 180lbs x 6
medyo na out of focus so bawi na lang next time.. heheeh
===============================
diet and nutrition plan
+800 calories for today kasi may laro ako mamayang gabi
morning breakfast
swiss miss chocolate with marshmallow
1 tbsp olive oil
1 fish oil capsule
5g creatine
Sir be patient na lang, nakaka relate ako sa back injury. Medyo matagal rehab depende sa serious ng injury. Wish you a speedy recovery from your back injury.
actually sir may ginawa akong software, to compute my calories easily at para di na magmano mano ng computation hehe. I will make a user-friendly version and share it to everyone here.
today rest day:
paguwi kagabi, di ako makatanggi sa spaghetti at cake because of a special occassion. so now, 500+ calories excess muna ako sa computation (mamaya paguwi may additional kasi magluluto si misis) and may minimal sports at cardio for today
breakfast:
10g dextrose
1 scoop whey
5g creatine
30mins after breakfast:
200mL milk
snowies cereal 18g
1tbsp olive oil
1 capsule fish oil
meals to be distributed along the day:
2 scoops whey
1 scoop oatmeal + 1scoop milo (para magkalasa ang oatmeal lol)
1 cup (measured uncooked) brown rice
3 servings of spam hot and spicy (yum yum!)
1 tbsp olive oil
before sleep:
200mL milk
2tbsp peanut butter
1 scoop whey
1 tbsp olive oil
1 capsule fish oil
PROTEIN 169.450083
CARBS 267.363833
FAT 144.097917
SAT_FAT 18.714500
TOTAL CAL 3044.13691667
back and legs day today:
narrow grip pulldown 170lbs
wide grip pulldown 160lbs
one arm shrugs 100lbs
seated cable row 130lbs
leg extension 200lbs
seated calf raise 270lbs
leg curl 140lbs
single db curl 80lbs
diet and nutrition for today:
may laro mamaya kasi friday, so around 800+ calories excess for today
foods to eat for today: (including PWO)
whey - 3.5 scoops
fish oil - 2 tabs
milk - 3 x 200mL cowhead milk
olive oil - 2 x tbsp
oatmeal - 2 scoops
brown rice - 1 cup measured uncooked
spam hot and spice - 3 servings
cereal - 1 cup
milo - 1 scoop << can't resist hehe
buttered ampalaya with beef - daming butter! but can't resist, sarap ng luto ni misis T_T << approximation na lang sa calories...
PROTEIN 163.676009
CARBS 347.982796
FAT 136.993176
SAT_FAT 36.500093
TOTAL CAL 3279.57380556
TARGET PROTEIN FOR TODAY 142.2
MAX SATURATED FAT 45.6643919753
im planning to up my protein intake again to 1g per bodyweight in lbs. maybe ill re-assess again in 2 weeks from now.
I guess I my progress to bulk will be slow because I am involved in sports right now again. I feel doing cardio everytime I play. kaya kino compensate ko na lang sa additional calories. not quite sure about this yet.
narrow grip pulldown 2 sets
wide grip pulldown 2 sets
mid grip pulldown 3 sets
(I tried all the possible combination to find the maximum squeeze I could achieve, nag deload din ako)
seated cable row 2 sets
shrugs 3 sets
seated bicep dumbbell curl 3 sets
preachers curl 3 sets
leg press 3 sets
seated calf raise 3 sets
leg curl pa sana kaso super exhausted na
food plan:
napapansin ko na Im gaining some fat it could be because some immediate changes:
- 800+ calories in lifting days/ sports day
- 1.8g protein x bodyweight in kg
- lately napapadalas ang junk foods (potato chips and ice cream pag kasama si misis mag movie marathon). I need to rediscipline myself in this area.
- stress sa trabaho? hehe
my plan now is:
- I will go back to 1g of protein per bodyweight in lbs.
- 600+ calories in lifting days/sports day
- minimize junk foods (kung kakayanin hehe)
FOOD LOG:
breakfast:
150mL full cream milk
fruity pebbles cereal (1 cup)
2 tbsp extra virgin oil
1 capsule fish oil
Pre Workout:
200mL full cream milk
Post Workout:
1 scoop whey
5g creatine
50g dextrose
Post Workout Meal:
1 scoop whey
1 bowl brown rice
4 pieces crab sticks
Succeeding meals:
3 servings libby's corned beef chili
1.5 scoop whey
1 tbsp virgin olive oil
4 tbsp peanut butter
1 cup brown rice (measured uncooked)
250 mL full cream milk
4 crab sticks
PROTEIN 189.436343
CARBS 310.567130
FAT 133.618843
SAT_FAT 26.080093
TOTAL CAL 3202.58347222
You're consumption of "junk foods" should still be included in your daily total calorie intake. If you're not including it in your computation then you're definitely going on a surplus that's why you're gaining weight.
^^ actually you're right. di ko siya nasasama sa computation. nangyayari kasi is unplanned ang movie watching and sa gabi kami nanonood, at depende pag nagkayayaan sa bahay. at this point of time, majority of my calories needed are already consumed, remaining na lang is milk + olive oil + whey before bed time.
i wasnt able to precisely track my calories today. up to afternoon i consumed 2500 calories. Tapos may company event this evening, we went to a buffet restaurant. Tinira ko ng tinira ang salmon, lamb, meat, sushi, chicken. Estimated ko nasa 4000 to 4500 calories ako ngayn. Estimated protein intake is around 300 to 350 grams. Hehe... babawi na lng sa cutting phase
bench press 220lbs x 7 , 200lbsx7 , 180lbsx7
incline bench press 150lbs x 7 , 140lbs x 7
machine chest flyes 190lbs x 6, 180lbs x 6
triceps overhead 14kg x 6, 12kg x 6, 10kg x 7
triceps cable pushdown 120lbs x 7 , 110lbs x 7, 100lbs x 6
seated calf raise 270lbs x 11,270lbs x 11,270lbs x 10
leg press: 270lbs x 7, 270lbs x 6, 250lbs x 7
leg curl 120lbs x 7,120lbs x 6
food log (for the whole day including pre workout and post workout):
4 scoops whey
2 capsule fish oil
50g dextrose
4 tbsp extra virgin olive oil
1 cup brown rice measure uncooked
chicken adobong gata
soup na may spare ribs
3.25 servings corned beef
1 tbsp peter pan peanut butter
650ml full cream milk
PROTEIN 202.243750
CARBS 274.087500
FAT 140.061250
TOTAL CAL 3165.87625
sana kapitbhay nalang kita para pag gabi na papatulong ako sayo pacompute ng calories. =(
^^ migs, madali lang magcompute ng calories. sa umpisa lang matrabaho kasi hahanapin mo yung nutrition facts nung kinakain mo tapos ilalagay mo sa excel. pero once, nakasave na sa excel yung mga madalas mong kinakain, mabilis mo na macocompute yung calories ng mga kinakain mo.
ask ko lang about sa mga de lata sir. di ko kasi magets.
tulad ng century tuna nakalagay dun 9 grams of protein. tapos dun sa medyo masmalaki na flat can 9 grams din?
di ko magets.
pati din sa mga corned beef ganun eh. bumili ako maliit na lata ng corned beef, sabihin natin 9 grms din ng protein, tapos yung masmalaki dun na lata 9 grams din. haha nakakalitocheck ko yung site sir. salamat!
medyo nalito ako paps, nasabaw ako haha. anu yun sa isang maliit na lata ng corned beef 27g ng protein agad?
wala kasi de lata ngayon dito sa bahay kaya di ko magets wala guide.
eto nalang kunwari yung oatmeal na to 550g po siya
nutrition facts
serving size 30g
servings/package 18
energy kj 480.0
cal 115.0
protein g 3.7
fat g 2.7
carbohydrates
total g 18.7
sugar g 0.2
dietary fiber g 2.9
soluble g 1.3
sodium g 1.3
potassium mg 120.0
mukang medyo naiintindhan ko to, anu to each serving ng oats na to which is 30g ang makkuha ko eh 115 calories 3.7 protein at 2.7 na fat? so immultiply ko to lahat sa 18 kasi 18 servings yung buong 550g eh.
so dapat para lang makuha ko yung 115 cal 3.6 protein at 2.7 fat dapat 30grams ang makain kong oatmeal?
medyo nalito ako paps, nasabaw ako haha. anu yun sa isang maliit na lata ng corned beef 27g ng protein agad?
wala kasi de lata ngayon dito sa bahay kaya di ko magets wala guide.
eto nalang kunwari yung oatmeal na to 550g po siya
nutrition facts
serving size 30g
servings/package 18
energy kj 480.0
cal 115.0
protein g 3.7
fat g 2.7
carbohydrates
total g 18.7
sugar g 0.2
dietary fiber g 2.9
soluble g 1.3
sodium g 1.3
potassium mg 120.0
mukang medyo naiintindhan ko to, anu to each serving ng oats na to which is 30g ang makkuha ko eh 115 calories 3.7 protein at 2.7 na fat? so immultiply ko to lahat sa 18 kasi 18 servings yung buong 550g eh.
so dapat para lang makuha ko yung 115 cal 3.6 protein at 2.7 fat dapat 30grams ang makain kong oatmeal?
hehe sensya na angnoob ko
no prob migs.
bale ganito, halimbawa coconsume ka ng two serving (2x 30g ng oatmeal), multiply mo lang sa 2.
P=2x 3.7
C=2x 18.7
F=2x 2.7
di mo kelangan imultiply sa 18, kasi pag minultiply mo sa 18 at sinama mo sa caloric computation mo, ibig sabihin yung buong 550g ng oatmeal ang kinain mo. masusuka ka sa dami ng oatmeal nun hehe
so imumultiply mo lang yung servings na icoconsume mo.
yung sa corned beef example ko lang yan hehe... pinakita ko lang yung relevance ng servings per container at paano siya gamitin sa computation. di ako familiar sa naka can na corned beef. yung madalas kong gamit is yung 6 servings ng 56g ng corned beef around 12g ng protein per serving.
Comments
Lever Lying Fly (incline)
warm up: 50lbs x 10
Working set: 180lbs/160lbs x 5-7reps
Chest Press
Working set: 200lbs/175lbs x 5-7reps
Bench Press
Working set: 200lbs/180lbs/160lbs x 5-7reps
One Arm Triceps Extension
Working Set: 14kg/14kg/12kg x 5-7reps
Cable Pushdown
Working Set: 100lbs/100lbs x 5-7 reps
Triceps na pinupush pababa yung hawakan (di ko alam tawag dito hehe)
Working Set: 100lbs/100lbs x 5-7 reps
Workout Intensity: dissappointingly, I would rate it 7/10. unexpectedly, sobrang dami ng tao kanina... nakakawala ng focus at nakakabwisit yung mga equipment hoggers.
Food, Diet and nutrition for today:
Breakfast (1st pre WO meal):
5g creatine
200mL milk
1 tbsp olive oil
1 fish oil capsule
snow flakes cereal
2 tbsp peanut butter
Pre-Wo drink:
200mL milk
Post WO:
50g dextrose
1scoop whey
multivit
5g creatine
First meal:
1 scoop milo
1 scoop rolled oats
1 scoop whey
Succeeding foods within the day accdg to plan:
1 tbsp olive oil
2 tbsp peanut butter
1 fish oil capsule
200mL milk
1 cup brown rice (uncooked)
2 scoops milo (ayaw ko sana nito kaso andami nito dito sa office at libre hehe)
4 egg with yolk
ground beef with ampalaya and butter
di muna ako mag 1g/lb ng protein. testing ko muna yung 1.8 x kg body weight na nabasa ko sa isang study.
approximately:
PROTEIN GRAMS 151.736083333
CARB GRAMS 357.297833333
FAT GRAMS 145.635916667
PERCENT PROTEIN 18.1347450982 % << ang baba! anyway, try ko na din muna yung 1.8 x bodyweight
PERCENT CARBS 42.7024672661 %
PERCENT FAT 39.1627876357 %
TOTAL CAL 3346.85891667
bench press
warm up 60lbs x 15reps
working set 210lbs x 7reps, 200lbs x 8reps, 180lbs x 8reps
inclined bench press
working set 140lbs x 8reps, 140lbs x 7reps
single arm dumbbell triceps overhead
14kg x 6reps, 12kg x 8reps, 12kg x 7reps
cable triceps pulldown
110lbs x 8, 110lbs x 7
lateral raise
8kg x 12reps, 8kg x 12, 8kg x 11
legs extension
215lbs (nalimutan ko yung reverse pyramid progression at reps ko dito, kasi may chick na nagfa flyes, kitang kita na ang ****... nawala ako sa sarili lol)
last set, nawala ako sa bilang, kasi tumuwad sa harap ko at nag leg stretching. pusang gala...
leg curl
di ko na din matandaan hehe... pero naka 2 sets ako dito
seated calf raise
nalimutan ko na maperform kasi nawala ang focus haha
machine chest flyes
180lbs x 7, 180lbs x 6
medyo na out of focus so bawi na lang next time.. heheeh
===============================
diet and nutrition plan
+800 calories for today kasi may laro ako mamayang gabi
morning breakfast
swiss miss chocolate with marshmallow
1 tbsp olive oil
1 fish oil capsule
5g creatine
pre workout
250mL cowhead milk
PWO
whey 1 scoop
5g creatine
50g dextrose
30mins solid food
1 scoop rolled oats
1 scoop milo ( di napigilan T_T )
1 scoop whey
succeeding meals:
1 cup (measured uncooked) brown rice
1 can tuna with polyunsaturated oil
Peter Pan peanut butter 4x 12g serving
4 egss with yolk
before sleep:
1 fish oil tab
1 tbsp olive oil
1/2 scoop whey
300mL milk
PROTEIN 181.970083
CARBS 323.379833
FAT 150.708917
SAT_FAT 35.497500
TOTAL CAL 3377.77991667
PERCENT CARBS 38.2949560139 %
magluluto si misis ng veggies mamaya, so additional calories pa. maybe I need to recompute ulit mamayang gabi.
Maganda itong journal mo very detailed.
thanks for that
@sir Allen
sana gumaling na tayo hehehe... very depressing pag may lower back pain. di mo magawa ng yung mga gusto mong gawin hehe...
despite of the injuries, we are still moving forward because of the determination to progress sa larangang ito hehe...
@sir bards, sir milk
nung di ako nagcocompute, dirty bulk lagi ang kinakalabasan. nung nagcompute na ako may disiplina na sa pagkain kahit papaano hehe
@sir rotrot
actually sir may ginawa akong software, to compute my calories easily at para di na magmano mano ng computation hehe. I will make a user-friendly version and share it to everyone here.
today rest day:
paguwi kagabi, di ako makatanggi sa spaghetti at cake because of a special occassion. so now, 500+ calories excess muna ako sa computation (mamaya paguwi may additional kasi magluluto si misis) and may minimal sports at cardio for today
breakfast:
10g dextrose
1 scoop whey
5g creatine
30mins after breakfast:
200mL milk
snowies cereal 18g
1tbsp olive oil
1 capsule fish oil
meals to be distributed along the day:
2 scoops whey
1 scoop oatmeal + 1scoop milo (para magkalasa ang oatmeal lol)
1 cup (measured uncooked) brown rice
3 servings of spam hot and spicy (yum yum!)
1 tbsp olive oil
before sleep:
200mL milk
2tbsp peanut butter
1 scoop whey
1 tbsp olive oil
1 capsule fish oil
PROTEIN 169.450083
CARBS 267.363833
FAT 144.097917
SAT_FAT 18.714500
TOTAL CAL 3044.13691667
MAX SATURATED FAT ALLOWED: 48.0326388889
PERCENT PROTEIN 22.2657637251 %
PERCENT CARBS 35.1316436353 %
PERCENT FAT 42.6025926396 %
medyo mababa protein percentage, im still following the above 0.8g protein per bodyweight in kg. it seems ok pa rin naman.
narrow grip pulldown 170lbs
wide grip pulldown 160lbs
one arm shrugs 100lbs
seated cable row 130lbs
leg extension 200lbs
seated calf raise 270lbs
leg curl 140lbs
single db curl 80lbs
diet and nutrition for today:
may laro mamaya kasi friday, so around 800+ calories excess for today
foods to eat for today: (including PWO)
whey - 3.5 scoops
fish oil - 2 tabs
milk - 3 x 200mL cowhead milk
olive oil - 2 x tbsp
oatmeal - 2 scoops
brown rice - 1 cup measured uncooked
spam hot and spice - 3 servings
cereal - 1 cup
milo - 1 scoop << can't resist hehe
buttered ampalaya with beef - daming butter! but can't resist, sarap ng luto ni misis T_T << approximation na lang sa calories...
PROTEIN 163.676009
CARBS 347.982796
FAT 136.993176
SAT_FAT 36.500093
TOTAL CAL 3279.57380556
TARGET PROTEIN FOR TODAY 142.2
MAX SATURATED FAT 45.6643919753
PERCENT PROTEIN 19.9630828838 %
PERCENT CARBS 42.4424412351 %
PERCENT FAT 37.5944758811 %
im planning to up my protein intake again to 1g per bodyweight in lbs. maybe ill re-assess again in 2 weeks from now.
I guess I my progress to bulk will be slow because I am involved in sports right now again. I feel doing cardio everytime I play. kaya kino compensate ko na lang sa additional calories. not quite sure about this yet.
back and legs today
narrow grip pulldown 2 sets
wide grip pulldown 2 sets
mid grip pulldown 3 sets
(I tried all the possible combination to find the maximum squeeze I could achieve, nag deload din ako)
seated cable row 2 sets
shrugs 3 sets
seated bicep dumbbell curl 3 sets
preachers curl 3 sets
leg press 3 sets
seated calf raise 3 sets
leg curl pa sana kaso super exhausted na
food plan:
napapansin ko na Im gaining some fat it could be because some immediate changes:
- 800+ calories in lifting days/ sports day
- 1.8g protein x bodyweight in kg
- lately napapadalas ang junk foods (potato chips and ice cream pag kasama si misis mag movie marathon). I need to rediscipline myself in this area.
- stress sa trabaho? hehe
my plan now is:
- I will go back to 1g of protein per bodyweight in lbs.
- 600+ calories in lifting days/sports day
- minimize junk foods (kung kakayanin hehe)
FOOD LOG:
breakfast:
150mL full cream milk
fruity pebbles cereal (1 cup)
2 tbsp extra virgin oil
1 capsule fish oil
Pre Workout:
200mL full cream milk
Post Workout:
1 scoop whey
5g creatine
50g dextrose
Post Workout Meal:
1 scoop whey
1 bowl brown rice
4 pieces crab sticks
Succeeding meals:
3 servings libby's corned beef chili
1.5 scoop whey
1 tbsp virgin olive oil
4 tbsp peanut butter
1 cup brown rice (measured uncooked)
250 mL full cream milk
4 crab sticks
PROTEIN 189.436343
CARBS 310.567130
FAT 133.618843
SAT_FAT 26.080093
TOTAL CAL 3202.58347222
PERCENT PROTEIN 23.6604409204 %
PERCENT CARBS 38.7895750195 %
PERCENT FAT 37.5499840602 %
i wasnt able to precisely track my calories today. up to afternoon i consumed 2500 calories. Tapos may company event this evening, we went to a buffet restaurant. Tinira ko ng tinira ang salmon, lamb, meat, sushi, chicken. Estimated ko nasa 4000 to 4500 calories ako ngayn. Estimated protein intake is around 300 to 350 grams. Hehe... babawi na lng sa cutting phase
http://pinoybodybuilding.com/forum/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio
Food log (scattered through out the day including pre and post workout meal):
750mL milk
2x 15mL tbsp Peter Pan Peanut Butter Reduced Fat Creamy
2x 10mL tbsp Peter Pan Peanut Butter Creamy
4 tbsp olive oil
3 cups measured uncooked brown rice
3 serving corned beef
3 scoops whey
55grams dextrose
2caps fish oil
multi vits
5g Gold Pro creatine
PROTEIN 161.593750
CARBS 265.737500
FAT 144.096250
SATURATED FAT 22.737500
TOTAL CAL 3006.19125
PERCENT PROTEIN 21.5014596959 %
PERCENT CARBS 35.3586951595 %
PERCENT FAT 43.1398451446 %
yung deficit na protein for today, mamaya ko na lang idadagdag based sa ulam sa bahay. hehe target for today is 3300 cal
bench press 220lbs x 7 , 200lbsx7 , 180lbsx7
incline bench press 150lbs x 7 , 140lbs x 7
machine chest flyes 190lbs x 6, 180lbs x 6
triceps overhead 14kg x 6, 12kg x 6, 10kg x 7
triceps cable pushdown 120lbs x 7 , 110lbs x 7, 100lbs x 6
seated calf raise 270lbs x 11,270lbs x 11,270lbs x 10
leg press: 270lbs x 7, 270lbs x 6, 250lbs x 7
leg curl 120lbs x 7,120lbs x 6
food log (for the whole day including pre workout and post workout):
4 scoops whey
2 capsule fish oil
50g dextrose
4 tbsp extra virgin olive oil
1 cup brown rice measure uncooked
chicken adobong gata
soup na may spare ribs
3.25 servings corned beef
1 tbsp peter pan peanut butter
650ml full cream milk
PROTEIN 202.243750
CARBS 274.087500
FAT 140.061250
TOTAL CAL 3165.87625
PERCENT PROTEIN 25.5529570999 %
PERCENT CARBS 34.6302228333 %
PERCENT FAT 39.8168200668 %
target for today: 3300 calories. may pagkain pa mamaya sa bahay, doon ko na lang titirahin natitirang calories.
^^ migs, madali lang magcompute ng calories. sa umpisa lang matrabaho kasi hahanapin mo yung nutrition facts nung kinakain mo tapos ilalagay mo sa excel. pero once, nakasave na sa excel yung mga madalas mong kinakain, mabilis mo na macocompute yung calories ng mga kinakain mo.
tsaka yung nasa google ba accurate computation yun?
dito ko kinukuha nutrition facts nung mga foods ko na walang nutrition facts label. http://nutritiondata.self.com/ I think ok yung mga nakalagay dito
yung mga de lata at naka pack na may nutrition facts, straight away ko na nilalagay sa listahan yun.
nung umpisa kaunti lang nasa listahan ko ng foods, pero as the days go by, padagdag siya ng padagdag.
tulad ng century tuna nakalagay dun 9 grams of protein. tapos dun sa medyo masmalaki na flat can 9 grams din?
di ko magets.
pati din sa mga corned beef ganun eh. bumili ako maliit na lata ng corned beef, sabihin natin 9 grms din ng protein, tapos yung masmalaki dun na lata 9 grams din. haha nakakalitocheck ko yung site sir. salamat!
most like ang nakikita mo jan is yung protein per serving.
makikita mo doon sa itaas yung number of servings per container sa isang lata.
for example: doon sa maliit na lata yung number of servings is 3, multiply mo yung 9g x 3 = 27g of protein sa isang maliit na lata
tapos doon sa malaking lata, for example number of servings nya is 5, ang computation is 9g x 5 = 45g protein sa malaking lata.
ganito din yung gagawin mo sa carbs at fat.
wala kasi de lata ngayon dito sa bahay kaya di ko magets wala guide.
eto nalang kunwari yung oatmeal na to 550g po siya
nutrition facts
serving size 30g
servings/package 18
energy kj 480.0
cal 115.0
protein g 3.7
fat g 2.7
carbohydrates
total g 18.7
sugar g 0.2
dietary fiber g 2.9
soluble g 1.3
sodium g 1.3
potassium mg 120.0
mukang medyo naiintindhan ko to, anu to each serving ng oats na to which is 30g ang makkuha ko eh 115 calories 3.7 protein at 2.7 na fat? so immultiply ko to lahat sa 18 kasi 18 servings yung buong 550g eh.
so dapat para lang makuha ko yung 115 cal 3.6 protein at 2.7 fat dapat 30grams ang makain kong oatmeal?
hehe sensya na angnoob ko
no prob migs.
bale ganito, halimbawa coconsume ka ng two serving (2x 30g ng oatmeal), multiply mo lang sa 2.
P=2x 3.7
C=2x 18.7
F=2x 2.7
di mo kelangan imultiply sa 18, kasi pag minultiply mo sa 18 at sinama mo sa caloric computation mo, ibig sabihin yung buong 550g ng oatmeal ang kinain mo. masusuka ka sa dami ng oatmeal nun hehe
so imumultiply mo lang yung servings na icoconsume mo.
yung sa corned beef example ko lang yan hehe... pinakita ko lang yung relevance ng servings per container at paano siya gamitin sa computation. di ako familiar sa naka can na corned beef. yung madalas kong gamit is yung 6 servings ng 56g ng corned beef around 12g ng protein per serving.
magkano yung timbangan ng pagkain sir? yung may grams.
meron sa ace hardware kso mahal mga 500 ata, sa sm supermarket mga 300 to 400