Limited Food Choices
Mga bro, ask ko lang sana. Since Night shift ako, medyo limited ang choices namin dito sa kakainin. Gusto ko lang opinion nyo about the following foods kung ok ba sya based on Macro contents.
- Roasted Chicken (Andoks) - usually ito talga kinakain ko without rice for the protein. Syempre without skin to reduce fat content
- Barbeque - ok ba to for protein din? alisin lang taba?
- Beef Tapa - same question as above
- Skyflakes - extra food para umabot lang sa calorie surplus?
Note: IIFYM is ok naman pero there are still better food choices kahit night shift diba?
- Roasted Chicken (Andoks) - usually ito talga kinakain ko without rice for the protein. Syempre without skin to reduce fat content
- Barbeque - ok ba to for protein din? alisin lang taba?
- Beef Tapa - same question as above
- Skyflakes - extra food para umabot lang sa calorie surplus?
Note: IIFYM is ok naman pero there are still better food choices kahit night shift diba?
Comments
Bro nag susurplus ka pala bat hindi ka mag KANIN at kainin balat ng manok, taba ng bbq? Kalako naman kasi nung una nag cucut ka eh nag bubulk ka pala,
And ba't di ka nalang mag baon para tipid at siguradong makakapag surplus ka
RICE over SKYFLAKES all the time brah. Carbs such as rice are needed during a bulk at hindi lang protein remember that.
250 calories lang kasi ung surplus ko over TDEE or masyadong maliit ba yun? katatapos ko lang kasi ng first cutting cycle ko kaya medyo ayaw ko lang tumaba ulit
the usual safe surplus is 500additional calories from your maintenance,
Kung gusto mo ng controlled bulk mahirap yang trip mo na bumibili ng pagkain sa labas dahil hindi mo alam na sakto kinakain mo gram per gram macro per macro, alam mo ba gano kadaming mantika ginamit nila dyan? Ano timbang nyang bbq? Manok? Tapa? Sigurado ka bang 250 cal lang ang surplus mo ngayon based sa mga factors na to lalo na na hindi ikaw ang nag handa at nag luto ng kinakain mong mga yan.
yup 250 calories lang ung setting ko pero mukhang ok din kahit 500. Tawag ata dito is Cautious Bulking?
Currently 130 lbs ako (Skinny fat). Gumagamit ako calorie tracker na website to monitor my macros/calorie burn pero never akong naging super exact na gram per gram sa lahat ng pagkain. Iniisip ko lang kung sobra man ng 250 calories ung food dahil sa size/extra factors at least may estimation ako plus kung calorie surplus naman so kahit may konting sobra ok lang?
At bakit hindi ka nag kakanin? Care to share your meal plan everyday?
oops sorry about mentioning ung no rice. Hindi ako masyado nagrice before since I was on a cutting cycle pero binago ko na goal ko just recently so may rice na ako ulit usually.
My meals usually revolves around the following foods as long as it fit my calorie limit:
- Chicken (usually roasted)
- Eggs
- Century Tuna
- Protein Whey
- Peanut Butter / Wheat bread
- Fruit (Banana/Mango)
- Rice (depende sa Carb limit for the day)
- Milk/ Oatmeal /Cereal
Note: Medyo limited lang food choices ko talga since I was previously cutting. Kaya medyo nag-eexplore na ako kung ano pang pwedeng kainin.
Kasi base sa sinabi mo cinompute ko ang 15% ng total calories ko per day which is 3500 * 0.15 =495
495/4 = 123.75g protein round of to 124g protein
Pano to bossing nasa 200-220g ang protein intake ko daily baka malason ako?
boss paki explain din sakin pano "binabasag" ng liver ang protein to form amino acids at yung pag coconvert to toxic amonia at non toxic urea thanks!
ligo lang ako bossing antay ko sagot mo maraming salamat!
hmm ok dagdag rice and bread i guess. nakaset macro ko at 1gram protein per lbs body weight so at least 130grams per day ako and dagdag lang depende sa exercise calories.
btw Based sa replies parang ok lang din naman ung ibang food like BBQ/Tapa basta sure lang ako sa gram per gram na weight?
Bibili na lang ako ng digital weighing scale tapos kung labas man ako kumain at least may magiging basis ako for comparison.
@clev
Inaantay ko pa sagot at explanation mo bossing para may matutunan kaming bago, andito tayong lahat para matuto ng mga bagay bagay mula sa ibang mga miyembro.
teka nag lalaro lang.. eto naghanap ako ng kopya textbook.. ok lang sir, kung alam nyo na lahat, hinde naman kita pipilitin.. siguro safe nga high protein diet, puro protein na lang siguro, hinde siguro masama iyon hehe.. (mejo mahaba eto at tinatamad lang ako, siguro ask your doctor kung may kakilala ka)
ok lang eto, eto lang observation ko.. iba iba kasi ang protein content ng pagkain, pati absorption ng pagkain, say protein mo 150g, not gram per gram of protein (same with fats and carbs) ittake ng katawan mo, pwede mo naman sobrahan basta wag mo pabayaan macros mo.. (depende sa digestion, medyo tedious)
BTW, i am doing intermittent fasting Leangains pala.
this is case is case basis, and mind you go as you will.. if you think you can tolerate that much of intake, go on its your body.
*Protein requirements are based on several factors including:
body weight and composition (increased muscle mass)
physical activity level
individual's energy and carbohydrate intake
overall energy intake
presence of illness or injury (e.g. recovering from trauma or operation)
rate of growth in the individual (e.g. greater during childhood )
the body's need for nitrogen and essential amino acids
Lahat ng sobra ay masama, ang sinasabing 1g/lb of BW ay para sa mga physically active at hindi para sa mga sedentary na tao.
Minsan kasi, kahit nasa field ka ng medicine eh hindi automatic lahat ng nalalaman mo ay 100% true sa lahat ng field. Gaya ng bodybuilding may APPLICATION kasi tayo dito, i-relate dapat ung mga guidelines na yan sa mga WHY.
my 2 cents
Minsan pa may mga kups na doc na namemera lang.. reality check lang ha.. no offense meant
minsan kasi may disclaimer agad ung iba na "Nurse ako" or "Med student ako" pero syempre ibang application naman ung pinag-aaralan nila hindi kagaya nang iba na in-apply ung study sa application.
Kung inabutan mo si Lastresort(PT) dito makikita mo ung mga quality posts nya. saka nakakatuwa dahil nauna pa kame mag meet dito sa PBB pero mag pinsan pala kame IRL lol. Si aloy(nurse) din makikita mo din ung mga posts nya.
Pero sir 10-15% lang ng total calories talaga ang recommended?
As per your post kasi...
Mas ok pa nga yan bro, kaysa naman article sa internet ang isasampal sayo.
Just remember, may mga exceptions din yan gaya ng athletes or depending on your needs. Doesn't mean na yan ang recommended, dapat na yan na sundin. It's a case to case basis.
Yes we all know that.
Kaso yan kaya ibig niya sabihin?
Or he's refering specifically to the person who started the thread who is trying to build muscle and working out?