What is your meal plan? Here's mine.

jopetotjopetot Posts: 183
in Diet & Nutrition
Hi Guys, ano ba meal plan nio? Ako goal ko ngaun is mag bulk ng isang taon. at eto ang naisip kong meal plan. Every day to kahit rest day eto kinakain ko. =) sinama ko na rin ung supplements ko =). please take note, di ko alam ang mga sukat hehe

meal 1 (break fast)
4 scrambled eggs (399cal, 36g protein)
1 pack tingi size cheese (90cal, 3g protein)
2 scoop of mass gainer(500cal)
1 fish oil

meal 2
100g oatmeal (367 cal, 15g protein)
250ml whole milk (160cal, 8.8g protein)

meal 3
chicken breast
1 scoop rice (204cal, 4g protein)
veggies(brocolli, carrots, asparagus)
1 fish oil

meal 4
2 bread (166cal, 8g protein)
1 pack tingi size cheese (90cal, 3g protein)

meal 5
chicken breast
1 scoop rice (204cal, 4g protein)
2 scoop mass gainer (500cal)
creatine
1 fish oil

isang buwan na akong ganyan.. kakaumay, tiis tiis

calculate ko TDEE, 2405 =)

EDIT 1: added calories and protein.
EDIT 2: added cal and protein in eggs. =)
EDIT 3: added cal and protein in rice.
EDIT 4: cal and protein for oatmeal and cheese =)

Comments

  • JettieJettie Posts: 3,763
    naku mahirap yan kung hindi mo mamomonitored ng maayos yang food intake mo in a sense na wala kang macro checking...

    Good luck bro sa bulking mo :)
  • sevenstringsevenstring Posts: 903
    maganda din kung alam mo yung sukat ng kinakain mo, although di mo naman kelangan maging super precise, at least mata track mo at mas madadalian kang magadjust (either bawas or dagdag ng calories and adjust ng macro ratios) depende sa monthly assessment mo.
  • noelnoel Posts: 304
    i do agree with Jettie & Sevenstring....

    actually they were the ones who helped me para ma check ko yung macros ko...

    like when i stated taking PM7, i simply took it as recommended, 3x a day...but after i was able to check my daily macros, at times i had to take it only twice...kasi na meet or excess na ko sa target macro for that day...

    another disadvantage of having the same meal....makita mo palng yung pagkain...busog ka na...he he he
  • JettieJettie Posts: 3,763
    noel wrote:


    another disadvantage of having the same meal....makita mo palng yung pagkain...busog ka na...he he he

    Ako advantage yan, di na need bilangin for that day kasi same sukat as before hehehe. Kelangan tanggapin ko na pagkain ko eh paulit ulit para di hassle. haha
  • noelnoel Posts: 304
    yun ang advantage nun bro...no need to compute the macros everytime...

    kaya nga medyo minodify ko yung excel file i got from you....dali ko magsawa sa pagkain...kailangan ko ng variations...pag makita ko pa lang yung inihaw na manok, feeling ko masusuka na ko...he he he
  • JettieJettie Posts: 3,763
    halos manok na ko for a month... ang ginagwa ko lang pag workout day yung chicken breast na walang lasa nilulublob kko na lang sa kahit anong sabaw na meron para may lasa ng konti hehe.
  • noelnoel Posts: 304
    all i can have for lunch kapag may office is PM2 ng mang inasal....:-(
    yun lang ang malapit na sulit sa budget...
  • jopetotjopetot Posts: 183
    Ayan, update ko na, kulang na lang ung chicken breaset, veggies at fish oil =)

    Pagcompute ko, umaabot ng 2680 calories pero wala pa ung chicken breast at veggies, at sa protein 133.8.. wala rin ung chicken breast at veggies.

    Tingin ko mukhang ok naman, medyo siguro lagpas sa 500+ ng maintenance ko. Pero ung sa protein mukhang malaki ang agwat. Ano kaya mangyayari sa excess na protein? di ba 1g / lb ng weight?
  • allen101allen101 Posts: 5,102
    jopetot wrote:
    Ayan, update ko na, kulang na lang ung chicken breaset, veggies at fish oil =)

    Pagcompute ko, umaabot ng 2680 calories pero wala pa ung chicken breast at veggies, at sa protein 133.8.. wala rin ung chicken breast at veggies.

    Tingin ko mukhang ok naman, medyo siguro lagpas sa 500+ ng maintenance ko. Pero ung sa protein mukhang malaki ang agwat. Ano kaya mangyayari sa excess na protein? di ba 1g / lb ng weight?

    Bakit ilan ba maintenance mo?

    Malaki na agwat? Bakit ilan ba timbang mo?
  • jopetotjopetot Posts: 183
    2400 calories maintenance ko at nasa 143 pounds ako. Kasi ung 133g protein na na-compute ko, wala pa ung dalawang meal na chicrken breast,. di ko pa alam kung ano sukat nun eh.. kasi tuwing sunday bumibili na ako ng breast fillet tapos niluluto ko na for 1 week. tapos nilalagay ko sa ref. sa sunday dun ko na malalaman kung gaano sila kabigat =)
  • JettieJettie Posts: 3,763
    make it simple, 100g lean meat = 20g protein, 140g rice = 100g carbs
  • jopetotjopetot Posts: 183
    I see. Ok sir. Di ko nga naconsider tungkol sa carbs. Thank you!
  • JettieJettie Posts: 3,763
    nakalimutan ko, uncooked weighing yan. So ako lahat ng pagkain ko tinitimbang ko hindi pa luto. Tapos yun na, after a month kong ginagawa, I can say for me na memorize ko na yung itsura palang alam ko na kung ilang timbang.
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