^
Ok bro. I think mukang magiging madali sakin yung pag manage ng oras since 5pm ang WO ...at night shift sa office ... yung 8hrs window ko sa pag-kain eh pasok sa oras ko dito sa office ... at yung 16 hrs fasting ...pasok sa huling kain ko dito hanggang pag gising ko bago mg WO...
ang concern ko na lang ngayon is kung pano ko kukumpletuhin yung macro ko sa 8hrs na yun which sarilo ko lang ang makaka sagot hehe...
depende sa lake ng tiyan paps, ako kase malake tiyan ko, pero ung upper part matigas pag pipindutin mo matigas, pero sa bilbil lower part lang talaga ung mataba haha! lolz. galing kase ako sa pag ka obese. pero dahan dahan masasanay ka kumain nyan, ako kase nasanay ako sa maliit na amount ng pagkain nung nag diet ako, kaya dahan dahan din ako kumakain ng madame, and wag ka mabilis kumain, sakto lang nguyain mo mabuti kinakain mo, aheheh.
Salamat paps, Sige sana nga at masanay din. Gusto ko kasi maka 1k calorie ng isang upuan e haha.
parepareho tau problema.. lower abs palagi naiiwan..
Sir last ako lahat ng abs ko problema, fragile sila masiyado para sa akin kaya pino protektahan ko muna sila ng fats, Hehehe@Dalton - 20kgs ba talaga?
Hindi ba 20lbs lang? Hahaha
@Allen- Makaubos ka lang ng isang lata ng 340g (basta biggest can) purefoods corned beef nasa 700+cals na yun, tapos 100g of rice or about 2 cups that's another 110+ cals you only have about 190+cals to fill.
Yung half roasted chicken is about 700+ cals din depende sa size.
ako 17 t0 18hrs fasting ko, 5 to 6hrs lang ang window ko sa pag kain, nakukumpleto ko naman, kase isang upuan ko kaya ko mag 1k lol.
haha ...idol un bro...5 to 6 hrs!! tindi naman men ng meal mo... pag sumisilip ako sa journal niyo ..nagugutom ako eh..ang problema walang ganun dito sa trabaho ..yung mga ganun kasasarap ...
sana masanay din kumain ng marami ...bilis kasi mabusog bro ... pero para mahabol lang yung macro ..kahit busog padin...kakain padin ako!
ayos to...pag uwi ..after ng 8hrs na kainan ..dretso sa trono then tulog!
@Allen- Makaubos ka lang ng isang lata ng 340g (basta biggest can) purefoods corned beef nasa 700+cals na yun, tapos 100g of rice or about 2 cups that's another 110+ cals you only have about 190+cals to fill.
Yung half roasted chicken is about 700+ cals din depende sa size.
So diskarte lang din naman yan.
Uyyy! Nice tip sir mighty.
Susubukan ko yan dahan dahan lalo na yang roasted na yan, makaubos lang ako ng isang buong manok isang kainan masaya na ko haha
haha wala naman ako prob dito pag dating pagbawas ng pagkain except lang sa mga unang araw kung galin ako surplus you'll defnitely feel a bit hungrier but not to a point na "deprived" sa pagakain kasi happy tummy pa din lalo na pag post WO na meal. saka ko na din popost ung pic ko for IF ,recomp, bulk and im trying to cut now kakaumpisa ko pa lang ulit today. Pero wala akong kaproble-problema tumira ng isang buong manok sa isang upuan hahaha.
Saka nako magpo-post ng saking kasi 2 weeks pa lang nung inumpisahan ko ito. Sinusubukan ko yang ginagawa ni Dalts bulking while on IF. Yung first try ko kasi nyan cutting phase din.
Abangan namin yan boss.
Ako din yan sinusubukan ko ngayon sa bulking phase since tabain talaga tiyan ko pati sa gilid ng kili kili.
Sana lang maabot ko calorie surplus ko kasi medjo mahina pa ko kumain sa isang upuan, baka ang mangyari nito kala ko bulking ako yun pala pumapayat na ko hehehe.
haha wala naman ako prob dito pag dating pagbawas ng pagkain except lang sa mga unang araw kung galin ako surplus you'll defnitely feel a bit hungrier but not to a point na "deprived" sa pagakain kasi happy tummy pa din lalo na pag post WO na meal. saka ko na din popost ung pic ko for IF ,recomp, bulk and im trying to cut now kakaumpisa ko pa lang ulit today. Pero wala akong kaproble-problema tumira ng isang buong manok sa isang upuan hahaha.
Mga master need your help.
Ito yung bagong schedule ng IF ko with regards din siyempre sa personal schedule ko.
Paki check naman kung ayos lang po ba yung ganitong sked or kung ano dapat baguhin.
O kung may dapat ba kong igive up na araw.
Pasenxa na mdjo magulo hehe
Wednesday
8:00PM-4:00AM - Feeding
4:00AM-01:AM - Fasting (20hrs fasting)
1:00AM-9:00AM - Feeding
^ Workout will be around 7:00AM (Thursday na to)
Yung 9:00AM post wo as last meal
Thursday
9:00AM-1:00AM -Fasting
1:00AM-9:00AM-Feeding
^ Workout will be around 7:00AM (Friday na to)
Yung 9:00AM post wo as last meal
Friday
9:00-1:00AM-Fasting
1:00AM-9:AM-Feeding
Saturday
9:AM-6:00PM-Fasting (11hrs na fast lang, of course I have a life! Hehe)
6:00PM-10:00PM-Feeding (4hr feeding)
tagal feeding mo paps, 6hrs lang sana or 5hrs, kahet sat and sunday dapat 16hrs to 18hrs padin fasting mo, bawi kana lang sa feeding time ng kain, fasted training kadin ba? mag bcaa ka ah, 20grms, or 10grms pag nag titipid.
what will happen kapag fasted training ng walang bcaa paps??? 3 months na ako fasted traning e ng walang bcaa... mali ba yun?? workout ko is 9am to 10:30.
tagal feeding mo paps, 6hrs lang sana or 5hrs, kahet sat and sunday dapat 16hrs to 18hrs padin fasting mo, bawi kana lang sa feeding time ng kain, fasted training kadin ba? mag bcaa ka ah, 20grms, or 10grms pag nag titipid.
Salamat paps.
May dalawa akong fasted training yung before work ako nag eensayo.
Yung dalawa hindi kasi after work ko kasi ginagawa so pag uwi last meal tapos tulog.
Sige iadjust ko nga ulit yan for next week. Salamat paps mdjo magulo pa tlga. At sana kayanin ko makuha lahat ng macros ko sa 6hrs. Mageensayo din ako kung pano lumamon ng tulad sau hehe@Dalts - Yup nag BCAA ako, Xtend.
Teka pano pala yung 10g BCAA, kasi diba sa isang scoop may 7.5g lang yun na bcaa, 2.5g glutamine, 1g L-Citruline. Bale isa't kalahating scoop dapat? Yun kasi ginagawa ko.
Or isang scoop lang yung 10 na tinutukoy e kasama na yung ibang amino acid?
Tapos mas mura ba yung PVL? Yung nakita ko kasi parang 1.5k yata yung 30 servings nila, Xtend 1.2k 30 servings. Yung 90 servings binili ko mas makakatipid kasi 2.6k lang.
May malaki din ba yung PVL? if meron magkano?
ok lang naman kung wala, kase ke allen maliit pa muscle mass nya, ok lang kung ma mass kana, iniiwasan din naten kase ung muscle loss ng kaunti,
@allen eto ung sample meal ko when training fasted for 18hrs, 6hrs feeding
after wo - whey2scoops + oatmeal 5spoon + 1banana large
after 30mins or 45mins
1st meal - 1/2 lechon manok + 2rice or 3 / or 1whole lechon +1rice or 1 1/2
after 2hrs
peanut butter 3 spoon + 3slice wheat bread, or
last meal
brocolli 1cup,spinach 1cup,scrambled 6egg whites,chicken breast large
then 15mins before fasting
whey 2scoops
kasama nadin diyan ung optimen,vitamin c,flaxseed oil.
total calories 2800 to 3000
basta last meal ko lage ung carbs ko nde starchy, i see to it na vegies galing ang carbs ko, tapos carbs ko na starchy is after wo and 1st meal,
eto break down ng macros
carbs = 272 to 280gms
protein = 271 to 280gms
fats = 76 to 80 gms
potassium = 3500gms
taas protein ko kahet 2x lang ako mag whey, ahehehehe! sarap kumain,
Salamat dito paps. Ayos din at may breakdown ka pa pati ng potassium hehe.
Ok to at 3k calories din ang gusto ko makuha e. Di pa ko makapg 4 scoops ult ng whey ngayon tag tipid ako lintek kasing ipis yan,
iba kase ang xtend paps, intra wo yan eh, so pwede mo cya inumin habang on the go ang wo mo, ung bcaa ko bcaa lang talaga, kaya controlled ko, 5grms per serving kase un, pvl ko 1200 lang bili ko and walang nakalagay na servings un grms lang, 300grms almost 3month ko na gamet, kung compute mo 60servings un 5grms,
I usually do my workouts either early in the morning (like 7am or 8am) or late in the evening (8pm or 9pm)
Ano massuggest niyo na meal plan? Especially if my workout is on a evening
I usually start to break my fast ng 11am or 12pm so sa 8hr time frame i should start fasting by 7pm or 8pm
Pero my prob is 8pm start workout ko. And i dont usually eat afterworkouts (pag gabi) cause i'm having a hard time sleeping. Maaga pa kasi pasok bukas. Thanks!
I usually do my workouts either early in the morning (like 7am or 8am) or late in the evening (8pm or 9pm)
Ano massuggest niyo na meal plan? Especially if my workout is on a evening
I usually start to break my fast ng 11am or 12pm so sa 8hr time frame i should start fasting by 7pm or 8pm
Pero my prob is 8pm start workout ko. And i dont usually eat afterworkouts (pag gabi) cause i'm having a hard time sleeping. Maaga pa kasi pasok bukas. Thanks!
unang una, contradicting agad ung evening wo mo bro, anu un, walang kinakain ang muscle mo pag tapos mong punitin? kung ayaw mo kumain, then go ahead make your own weight gainer or meal na pwedeng inumin, basta papasok sa daily calories mo at macros,
Sample meal setup
12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
3-4 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).
thats your choice of meal, kailangan mo talaga kumain pag tapos mag WO. so baguhin mo yung fasting hrs mo at feeding time mo, regarding sa tulog, hindi ko kaya sagutin yan, wag kana lang mag pre WO supps or dont take any caffeine nalang,
Yun lang talaga problema ko kasi. Once i eat i'm having a hard time to sleep. Sige i'll try to adjust my first meal of the day.
and kakain nako post wo.
Thanks again haha
Yun lang talaga problema ko kasi. Once i eat i'm having a hard time to sleep. Sige i'll try to adjust my first meal of the day.
and kakain nako post wo.
Thanks again haha
Yun lang talaga problema ko kasi. Once i eat i'm having a hard time to sleep. Sige i'll try to adjust my first meal of the day.
and kakain nako post wo.
Thanks again haha
Nakakapag wo ka naman kamo pag umaga e.. baka mas maganda yun.
After wo mo simula ng feeding window mo.
Hello everyone, thanks sir Allen for linking me on to this thread. I'm from tpc and I know there's a lot bs boys on those thread but not all of them hehehe... di mawawala yung mga pabibo.
Anyways, I want to try this IF. tho, naguguluhan ako. So I'm hoping to make things easier for me to understand.
On my Regular Days with MWF exercise plus office mode.
I am usually waking up on 4am and my work shift is on 6am to 2pm and I usually do my routine exercises like 3pm , 4pm , 5pm during MWF.
Can someone help me a diet plan po using this IF. Gusto ko kasi talaga maglaho yung belly fat ko kahit medyo nabawasan na ng konti the previous month.
Lets say no breakfast and my meal breakdown on MWF
Pre work out 35%
Post work out 45%
Last meal 20%
Okay lang ba na total no rice since, hindi na talaga ako nagririce since november? if ever 1/2 cup lang.
Or can I eat on breakfast light meals such as empanada tuna, taho or garden salads? Kasi minsan sa office no choice especially meetings.
Paano yung cheat day? Like saturday night shot's with some chikas and friends?
Or kung mali pagkakaintindi ko paki correct na lang ako mga masters.
Comments
Ok bro. I think mukang magiging madali sakin yung pag manage ng oras since 5pm ang WO ...at night shift sa office ... yung 8hrs window ko sa pag-kain eh pasok sa oras ko dito sa office ... at yung 16 hrs fasting ...pasok sa huling kain ko dito hanggang pag gising ko bago mg WO...
ang concern ko na lang ngayon is kung pano ko kukumpletuhin yung macro ko sa 8hrs na yun which sarilo ko lang ang makaka sagot hehe...
salamat ulit men!
Salamat paps, Sige sana nga at masanay din. Gusto ko kasi maka 1k calorie ng isang upuan e haha.
Sir last ako lahat ng abs ko problema, fragile sila masiyado para sa akin kaya pino protektahan ko muna sila ng fats, Hehehe@Dalton - 20kgs ba talaga?
Hindi ba 20lbs lang? Hahaha
ako 17 t0 18hrs fasting ko, 5 to 6hrs lang ang window ko sa pag kain, nakukumpleto ko naman, kase isang upuan ko kaya ko mag 1k lol.
Yung half roasted chicken is about 700+ cals din depende sa size.
So diskarte lang din naman yan.
haha ...idol un bro...5 to 6 hrs!! tindi naman men ng meal mo... pag sumisilip ako sa journal niyo ..nagugutom ako eh..ang problema walang ganun dito sa trabaho ..yung mga ganun kasasarap ...
sana masanay din kumain ng marami ...bilis kasi mabusog bro ... pero para mahabol lang yung macro ..kahit busog padin...kakain padin ako!
ayos to...pag uwi ..after ng 8hrs na kainan ..dretso sa trono then tulog!
Uyyy! Nice tip sir mighty.
Susubukan ko yan dahan dahan lalo na yang roasted na yan, makaubos lang ako ng isang buong manok isang kainan masaya na ko haha
ayos improvement sir dalton.. nakakainggit..haha
Abangan ko din ito sir DS!
Ito yung bagong schedule ng IF ko with regards din siyempre sa personal schedule ko.
Paki check naman kung ayos lang po ba yung ganitong sked or kung ano dapat baguhin.
O kung may dapat ba kong igive up na araw.
Pasenxa na mdjo magulo hehe
Work 10:00PM - 6:00AM Mon-Fri
Monday
6:00PM-7:30PM - Workout
8:00PM-4:00AM - Feeding
4:00AM-8:00PM - Fasting
Tuesday
6:00PM-7:30PM - Workout
8:00PM-4:00AM - Feeding
4:00AM-8:00PM - Fasting
Wednesday
8:00PM-4:00AM - Feeding
4:00AM-01:AM - Fasting (20hrs fasting)
1:00AM-9:00AM - Feeding
^ Workout will be around 7:00AM (Thursday na to)
Yung 9:00AM post wo as last meal
Thursday
9:00AM-1:00AM -Fasting
1:00AM-9:00AM-Feeding
^ Workout will be around 7:00AM (Friday na to)
Yung 9:00AM post wo as last meal
Friday
9:00-1:00AM-Fasting
1:00AM-9:AM-Feeding
Saturday
9:AM-6:00PM-Fasting (11hrs na fast lang, of course I have a life! Hehe)
6:00PM-10:00PM-Feeding (4hr feeding)
Sunday
12:00AM-4:00PM - Fasting
4:00PM-12:00AM-Feeding
12:00AM-8:PM Fasting - -- Monday
@Thanks pala kay stannis sa pag tanong sa journal ko
@allen eto ung sample meal ko when training fasted for 18hrs, 6hrs feeding
after wo - whey2scoops + oatmeal 5spoon + 1banana large
after 30mins or 45mins
1st meal - 1/2 lechon manok + 2rice or 3 / or 1whole lechon +1rice or 1 1/2
after 2hrs
peanut butter 3 spoon + 3slice wheat bread, or
last meal
brocolli 1cup,spinach 1cup,scrambled 6egg whites,chicken breast large
then 15mins before fasting
whey 2scoops
kasama nadin diyan ung optimen,vitamin c,flaxseed oil.
total calories 2800 to 3000
basta last meal ko lage ung carbs ko nde starchy, i see to it na vegies galing ang carbs ko, tapos carbs ko na starchy is after wo and 1st meal,
eto break down ng macros
carbs = 272 to 280gms
protein = 271 to 280gms
fats = 76 to 80 gms
potassium = 3500gms
taas protein ko kahet 2x lang ako mag whey, ahehehehe! sarap kumain,
Salamat paps.
May dalawa akong fasted training yung before work ako nag eensayo.
Yung dalawa hindi kasi after work ko kasi ginagawa so pag uwi last meal tapos tulog.
Sige iadjust ko nga ulit yan for next week. Salamat paps mdjo magulo pa tlga. At sana kayanin ko makuha lahat ng macros ko sa 6hrs. Mageensayo din ako kung pano lumamon ng tulad sau hehe@Dalts - Yup nag BCAA ako, Xtend.
Teka pano pala yung 10g BCAA, kasi diba sa isang scoop may 7.5g lang yun na bcaa, 2.5g glutamine, 1g L-Citruline. Bale isa't kalahating scoop dapat? Yun kasi ginagawa ko.
Or isang scoop lang yung 10 na tinutukoy e kasama na yung ibang amino acid?
Tapos mas mura ba yung PVL? Yung nakita ko kasi parang 1.5k yata yung 30 servings nila, Xtend 1.2k 30 servings. Yung 90 servings binili ko mas makakatipid kasi 2.6k lang.
May malaki din ba yung PVL? if meron magkano?
Sensiya na dami ko tanong hehehe.
Salamat dito paps. Ayos din at may breakdown ka pa pati ng potassium hehe.
Ok to at 3k calories din ang gusto ko makuha e. Di pa ko makapg 4 scoops ult ng whey ngayon tag tipid ako lintek kasing ipis yan,
Hindi ba yan mapait? Parang creatine lang?
Sarap kasi nung xtend parang juice lang lol.
Sabagay yung beer nga mapait e pero masarap na din pag tagal lol
I usually do my workouts either early in the morning (like 7am or 8am) or late in the evening (8pm or 9pm)
Ano massuggest niyo na meal plan? Especially if my workout is on a evening
I usually start to break my fast ng 11am or 12pm so sa 8hr time frame i should start fasting by 7pm or 8pm
Pero my prob is 8pm start workout ko. And i dont usually eat afterworkouts (pag gabi) cause i'm having a hard time sleeping. Maaga pa kasi pasok bukas. Thanks!
unang una, contradicting agad ung evening wo mo bro, anu un, walang kinakain ang muscle mo pag tapos mong punitin? kung ayaw mo kumain, then go ahead make your own weight gainer or meal na pwedeng inumin, basta papasok sa daily calories mo at macros,
Sample meal setup
12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
3-4 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).
thats your choice of meal, kailangan mo talaga kumain pag tapos mag WO. so baguhin mo yung fasting hrs mo at feeding time mo, regarding sa tulog, hindi ko kaya sagutin yan, wag kana lang mag pre WO supps or dont take any caffeine nalang,
Noted. Thanks a lot!
Yun lang talaga problema ko kasi. Once i eat i'm having a hard time to sleep. Sige i'll try to adjust my first meal of the day.
and kakain nako post wo.
Thanks again haha
no prob paps, bisita ka lang from time to time.
Nakakapag wo ka naman kamo pag umaga e.. baka mas maganda yun.
After wo mo simula ng feeding window mo.
Anyways, I want to try this IF. tho, naguguluhan ako. So I'm hoping to make things easier for me to understand.
On my Regular Days with MWF exercise plus office mode.
I am usually waking up on 4am and my work shift is on 6am to 2pm and I usually do my routine exercises like 3pm , 4pm , 5pm during MWF.
Can someone help me a diet plan po using this IF. Gusto ko kasi talaga maglaho yung belly fat ko kahit medyo nabawasan na ng konti the previous month.
Lets say no breakfast and my meal breakdown on MWF
Pre work out 35%
Post work out 45%
Last meal 20%
Okay lang ba na total no rice since, hindi na talaga ako nagririce since november? if ever 1/2 cup lang.
Or can I eat on breakfast light meals such as empanada tuna, taho or garden salads? Kasi minsan sa office no choice especially meetings.
Paano yung cheat day? Like saturday night shot's with some chikas and friends?
Or kung mali pagkakaintindi ko paki correct na lang ako mga masters.