Di naman. Both should be fine. Its just a matter of convenience hehe. Sa digital scale kasi merong auto zero reading features tulad ng kahit may plato sa ibabaw ng scale, pwedeng zero pa rin ang nakadisplay at ang masusukat mo lng mismo is yung pagkain sa plato. Eto yung tinatawag na automatic tare weight calculation.
Sa manual kelangan isubtract yung weight ng plato or lalagyan.
Di naman. Both should be fine. Its just a matter of convenience hehe. Sa digital scale kasi merong auto zero reading features tulad ng kahit may plato sa ibabaw ng scale, pwedeng zero pa rin ang nakadisplay at ang masusukat mo lng mismo is yung pagkain sa plato. Eto yung tinatawag na automatic tare weight calculation.
Sa manual kelangan isubtract yung weight ng plato or lalagyan.
ahhh, mukang masmadali nga pag digital.
paps nagtry ako magcompute ng calories ngayon pero tingin ko estimate lang to at eto kinalabasan
fat 58.88
carb 410.96
pro 102.66
2395
haha i knew it, sa protein talaga ko kinukulang. pero di pa kasama diyan yung canned tuna na kinain ko kasi di ko alam kasi pinaghatian namin ng kapatid ko eh,. pati di din kasama yung 1 part ng chicken na kinain ko kanina sa canteen.
paps tanong lang
kunwari may 155g (5.5 oz) tuna ako
nutrition infos per 56g
seving size 56g serving size
servings per container about 3
enerygy 90kcal
fat 5g
trans fat 0g
sodium 280mg
carbs 1g
protein 9g
sa 155g na tuna ko ilang protein paps?
sensya na po
you can compute it in two ways:
first way: gamitin mo yung servings per container. multiply mo siya by 3 (servings per container about 3)
PROTEIN 27.000000
CARBS 3.000000
FAT 15.000000
TOTAL CAL 255.0
dito sa first method, kita mo yung word na "about 3", it means estimate lang yun.
second way: the more accurate way, is to solve it using ratio and proportion solution. use the per grams of serving and get the factor to be multiplied sa macros. eto yung procedure:
multiply mo yung mga macros by 155g/56g
factor = 155/56 = 2.7678571428571428571428571428571
we could say na servings per container is 2.7678571
PROTEIN 24.910714
CARBS 2.767857
FAT 13.839286
TOTAL CAL 235.267857143
the first method should be fine. pinakita ko lang yung second solution in case may maencounter kang walang servings per container sa nutrition facts.
puro numero dito!!! hahaha programmer kasi eh! dapat may if else then statement din dyan sa diet mo!! hehehenga pala kung matuloy yung gym ni sir pacoy gawan natin ng program kahit via VB lang para sa POS.. hehehe dba sosyal ang dating!!
Recently, I had some muscle loss following a scientific study of using 1.8g protein per bodyweight in kg. computing this, around 18% lang ng total macro ko ang protein. because of this, I reverted back to 1g / bodyweight in lbs and I can see na I am gaining this way and narerecover ko ulit yung muscle loss, napapansin ko na protein intake ko is just around 20% to 22% ng total macro ko if I do it this way.
most bodybuilding websites suggest 30% to 40% ng total macro ang protein.
I am undecided of my meal plan as of today hoping to improve my gains, I hope matulungan nyo ako guys to come up with a solid meal plan
I have two ideas but not sure what to follow:
regarding protein intake on workout days:
1. use 1.5g of protein/ bodyweight in lbs. this will give me 36% of my total macro coming from protein source and yielding 275g of protein per day.
2. use the percentage, maybe i will start with 30% protein for my total macro. this will yield, 232.5g of protein per day.
I am planning to do this only in workout days. pag non-workout day, I will be sticking with 1g per bodyweight in lbs. is this a good idea?
Sunday - Workout day. Protein at 30%-33% of macro, around 250+ grams.
M - Rest day. Protein at around 27% of macro
Tu - Rest day. Protein at 1g/bw lbs. this is around 22% of my macro
W - Workout day. Protein at 30% of macro
Th -Rest day. Protein at around 27% of macro
F - Workout day. Protein at 30% of macro
Sat - Rest day. Protein at around 27% of macro
So parang protein zigzagging ang nangyayari. Experimental pa lang. Very little gains pa lang ang nakikita ko. Im not sure kung kelangan ba lagi kong i 30% ang protein throughout the week kasi kino consider ko din yung economical reasons, but I am sure that 40% will be too difficult for me. (ang mahal kasi ng protein, mapa whey, fish, chicken breast, or tuna). I'll see kung ano magiging result in a month.
^mahal talaga magpaganda ng katawan bro, kahit dito masakit din ang gastos. But we'll get it's worth when the time comes, better than any material we've purchased.
back day today. dapat sama legs eh kaso napuyat kagabi kaya medyo feeling ko di ko magagawa mag max sa legs today, although yung ibang lifts, nakapag dagdag ng weights. legs day sa friday na lang sabay sa chest day
seated cable row - 170 x 7, 150 x 5
narrow grip pull down - 180 x 5, 150 x 7, 130 x 8
wide grip pull down - 150 x 7, 130 x 7
shrugs - 300 x 12, 300 x 11, 300 x 11
dumbell biceps curl - 20kg x 8, 20kg x 7
single hand preacher curl (concentrated only on the negative rep, with assistance from another hand) - 90lbs x 7, 90lbs x 6, 90lbs x 5
normal preacher curl (2 hands) - 140 x 5
Diet and nutrition:
from my previous post, it has been almost two weeks and I am seeing some gains with protein zigzagging. I will still continue with it in 2 months and re evaluate again.
Meal:
2 normal 30g scoop whey
2 large 48g scoop whey
50g dextrose
2 scoops instant oats
4 tbsp extra virgin olive oil
1 cup brown rice measured uncooked
1 tbsp peter pan peanut butter reduced fat
750 mL full cream milk
500g ham <<-- tira tira nung chrismas heheheh
1 scoop milo
PROTEIN 282.383417
CARBS 328.433167
FAT 111.380583
TOTAL CAL 3445.69158333
chest and legs day. same weights nung last week, walang nagprogress. maybe dahil sa puyat kagabi
while working out, sumakit ang shoulders ko kanina. actually kahapon pa sumasakit. rest muna ako next week para magrecuperate.
diet and nutrition:
as with my previous post, I upped my protein intake to around 30 to 33% (on workout days) and the changes are getting noticeable. nagregalo ng tshirt ang misis ko this xmas and fit na fit na. nagalit kasi parang ang bilis daw ng paggain ko. although disappointed si misis, ako naman natuwa kasi alam kong may gains hehehe... yung regalo sa akin is ireregalo na lang daw sa iba.
my macro intake for today (natatamad na ako ilist yung mga pagkain hehe, basta IIFYM at may chocolates na kasama hehe):
PROTEIN 275.620417
CARBS 365.964167
FAT 107.499583
SAT_FAT 17.487500
TOTAL CAL 3533.83458333
====================================================================================================
PERCENT PROTEIN 31.1978854887 %
PERCENT CARBS 41.4240291147 %
PERCENT FAT 27.3780853966 %
====================================================================================================
this may be my last workout for this year. as the year ends, I would like to give thanks to the following:
1. nrg500 - endless thanks dahil sa ebook ni Sean Nalewnyj
2. monching - I learned how to compute macro's through his posts "IIFYM". my curiosity sparked and I studied macro computation and madali lang pala hehe
3. braso - thanks for answering my questions through PM regarding nutrition. also, natutunan ko mag RPT.
4. all the members na di ko na namention hehe...
this forum has been a great help to me and I am glad na nagpamember ako dito this year. dati kasi sa tipidpc "Gym thread" ako nagbabasa basa, and lately nagiging comedy thread na as witnessed by monching and daltonkamote. hehehehehe
Belated Merry christmas and advanced happy new year! hehehehe
@ Same as above kaya minsan scroll ko na lang nabobobo ako sa puro numbers hehe,
Anyway good job bro! Update mo kami sa mga progress mo para may idea din kami.
mirin your ability to count calories woooooooo :banghead:
paps seven tanong lang, kasi diba sa macros carbs, protein at fats....
yung mga nasa nutrition facts sa pagkaen, may 'fats' kasi yun... kasama ba yung fats na yun sa macros ko?
lol di ko na nga maalala kung nag co-compute ako. BTW, comedy na talaga sa kabila bro, nag post pa ung laging nag p-pm sakin dun type daw nya ako saka si papa dalts lol
Nabasa ko nga yun thread na un sir sa tpc.. Lakas manira nung isa, prang si junlorena din nga yun. Ewan ko lang sa mga tao dun bakit mas gusto nila sa thread na yun. Mas maganda nga dito kasi organize ang mga topics tapos mas sure mo pa na tama ang mga isasagot sayo kasi makikita mo yung reputation nila, kesa dun na puro wannabees lang. Baka malihis ka pa ng landas.
Comments
yun salamat ser!!
anung pangalan ng ganun digital weighing scale?
ndi naman, akala ko kasi digital lang ang meron na weighing scale na may grams. meron pala hindi. haha sige sir baka ganun bilin ko pag mey datong na
mas accurate ba digi? hehe
Sa manual kelangan isubtract yung weight ng plato or lalagyan.
ahhh, mukang masmadali nga pag digital.
paps nagtry ako magcompute ng calories ngayon pero tingin ko estimate lang to at eto kinalabasan
fat 58.88
carb 410.96
pro 102.66
2395
haha i knew it, sa protein talaga ko kinukulang. pero di pa kasama diyan yung canned tuna na kinain ko kasi di ko alam kasi pinaghatian namin ng kapatid ko eh,. pati di din kasama yung 1 part ng chicken na kinain ko kanina sa canteen.
haha fail macros everyday =(
kunwari may 155g (5.5 oz) tuna ako
nutrition infos per 56g
seving size 56g serving size
servings per container about 3
enerygy 90kcal
fat 5g
trans fat 0g
sodium 280mg
carbs 1g
protein 9g
sa 155g na tuna ko ilang protein paps?
sensya na po
you can compute it in two ways:
first way: gamitin mo yung servings per container. multiply mo siya by 3 (servings per container about 3)
PROTEIN 27.000000
CARBS 3.000000
FAT 15.000000
TOTAL CAL 255.0
dito sa first method, kita mo yung word na "about 3", it means estimate lang yun.
second way: the more accurate way, is to solve it using ratio and proportion solution. use the per grams of serving and get the factor to be multiplied sa macros. eto yung procedure:
multiply mo yung mga macros by 155g/56g
factor = 155/56 = 2.7678571428571428571428571428571
we could say na servings per container is 2.7678571
PROTEIN 24.910714
CARBS 2.767857
FAT 13.839286
TOTAL CAL 235.267857143
the first method should be fine. pinakita ko lang yung second solution in case may maencounter kang walang servings per container sa nutrition facts.
henyo! :lol
back and legs day today.
narrow grip pull down
wide grip pull down
cable row
single hand shrugs
leg press
leg curl
seated calf raise
db curl
preacher curl
time elapsed: 1hr 10mins
==========================================================
food log:
4 scoops whey
2 capsule fish oil
55 grams dextrose
2 tbsp olive oil
1 cup measured uncooked brown rice
3 tbsp peter pan reduced fat peanut butter
900mL dutch lady full cream milk
4 pcs crabs sticks
3 servings spam bacon
PROTEIN 185.426563
CARBS 305.984375
FAT 143.828438
SAT_FAT 10.653125
TOTAL CAL 3260.0996875
====================================================================================================
TARGET_PROTEIN 183.64318
TARGET_CAL 3300.0000
====================================================================================================
PERCENT PROTEIN 22.7510297567 %
PERCENT CARBS 37.5429470667 %
PERCENT FAT 39.7060231766 %
====================================================================================================
+ may kainan mamaya sa bahay, dagdag calories.... heheheh
82.6kg last week. currently at 83.3kg. cutting phase na sa january...
most bodybuilding websites suggest 30% to 40% ng total macro ang protein.
I am undecided of my meal plan as of today hoping to improve my gains, I hope matulungan nyo ako guys to come up with a solid meal plan
I have two ideas but not sure what to follow:
regarding protein intake on workout days:
1. use 1.5g of protein/ bodyweight in lbs. this will give me 36% of my total macro coming from protein source and yielding 275g of protein per day.
2. use the percentage, maybe i will start with 30% protein for my total macro. this will yield, 232.5g of protein per day.
I am planning to do this only in workout days. pag non-workout day, I will be sticking with 1g per bodyweight in lbs. is this a good idea?
help! hehe... thanks
Sunday - Workout day. Protein at 30%-33% of macro, around 250+ grams.
M - Rest day. Protein at around 27% of macro
Tu - Rest day. Protein at 1g/bw lbs. this is around 22% of my macro
W - Workout day. Protein at 30% of macro
Th -Rest day. Protein at around 27% of macro
F - Workout day. Protein at 30% of macro
Sat - Rest day. Protein at around 27% of macro
So parang protein zigzagging ang nangyayari. Experimental pa lang. Very little gains pa lang ang nakikita ko. Im not sure kung kelangan ba lagi kong i 30% ang protein throughout the week kasi kino consider ko din yung economical reasons, but I am sure that 40% will be too difficult for me. (ang mahal kasi ng protein, mapa whey, fish, chicken breast, or tuna). I'll see kung ano magiging result in a month.
back day today. dapat sama legs eh kaso napuyat kagabi kaya medyo feeling ko di ko magagawa mag max sa legs today, although yung ibang lifts, nakapag dagdag ng weights. legs day sa friday na lang sabay sa chest day
seated cable row - 170 x 7, 150 x 5
narrow grip pull down - 180 x 5, 150 x 7, 130 x 8
wide grip pull down - 150 x 7, 130 x 7
shrugs - 300 x 12, 300 x 11, 300 x 11
dumbell biceps curl - 20kg x 8, 20kg x 7
single hand preacher curl (concentrated only on the negative rep, with assistance from another hand) - 90lbs x 7, 90lbs x 6, 90lbs x 5
normal preacher curl (2 hands) - 140 x 5
Diet and nutrition:
from my previous post, it has been almost two weeks and I am seeing some gains with protein zigzagging. I will still continue with it in 2 months and re evaluate again.
Meal:
2 normal 30g scoop whey
2 large 48g scoop whey
50g dextrose
2 scoops instant oats
4 tbsp extra virgin olive oil
1 cup brown rice measured uncooked
1 tbsp peter pan peanut butter reduced fat
750 mL full cream milk
500g ham <<-- tira tira nung chrismas heheheh
1 scoop milo
PROTEIN 282.383417
CARBS 328.433167
FAT 111.380583
TOTAL CAL 3445.69158333
PERCENT PROTEIN 32.7810437861 %
PERCENT CARBS 38.1268211299 %
PERCENT FAT 29.092135084 %
while working out, sumakit ang shoulders ko kanina. actually kahapon pa sumasakit. rest muna ako next week para magrecuperate.
diet and nutrition:
as with my previous post, I upped my protein intake to around 30 to 33% (on workout days) and the changes are getting noticeable. nagregalo ng tshirt ang misis ko this xmas and fit na fit na. nagalit kasi parang ang bilis daw ng paggain ko. although disappointed si misis, ako naman natuwa kasi alam kong may gains hehehe... yung regalo sa akin is ireregalo na lang daw sa iba.
my macro intake for today (natatamad na ako ilist yung mga pagkain hehe, basta IIFYM at may chocolates na kasama hehe):
PROTEIN 275.620417
CARBS 365.964167
FAT 107.499583
SAT_FAT 17.487500
TOTAL CAL 3533.83458333
====================================================================================================
PERCENT PROTEIN 31.1978854887 %
PERCENT CARBS 41.4240291147 %
PERCENT FAT 27.3780853966 %
====================================================================================================
this may be my last workout for this year. as the year ends, I would like to give thanks to the following:
1. nrg500 - endless thanks dahil sa ebook ni Sean Nalewnyj
2. monching - I learned how to compute macro's through his posts "IIFYM". my curiosity sparked and I studied macro computation and madali lang pala hehe
3. braso - thanks for answering my questions through PM regarding nutrition. also, natutunan ko mag RPT.
4. all the members na di ko na namention hehe...
this forum has been a great help to me and I am glad na nagpamember ako dito this year. dati kasi sa tipidpc "Gym thread" ako nagbabasa basa, and lately nagiging comedy thread na as witnessed by monching and daltonkamote. hehehehehe
Belated Merry christmas and advanced happy new year! hehehehe
Anyway good job bro! Update mo kami sa mga progress mo para may idea din kami.
Happy New Year!
paps seven tanong lang, kasi diba sa macros carbs, protein at fats....
yung mga nasa nutrition facts sa pagkaen, may 'fats' kasi yun... kasama ba yung fats na yun sa macros ko?
www.nowloss.com/carbs-proteins-fats-needed-to-build-muscle.htm