1 week meal plan

enteng03enteng03 Posts: 23
in Diet & Nutrition
mga bro suggest naman kayo ng 1 week meal plan ung almusal,tanghalian,hapunan at ugn miryenda na rin bro.gusto ko sana ung ripped abs talaga ung malupit na abs diet talaga ung hindi ako papayat.nakita ko lang ang ripped abs sa mga genetic body chaka sa mga bodybuilder na mag compete. posible ba na mag ka ripped abs ang hindi gumagamit ng roids>?and mga ilang months para mag ka ripped abs.tnx

Comments

  • AldrinAldrin Posts: 799
    ^oo naman...google ka ng mga sample plan sa google

    "Cutting Meal Plan"

    o kaya "Diet Meal Plan"
  • boss_jboss_j Posts: 1,243
    ^ Bigay mo yung diet mo boss red hahahaha....
  • AldrinAldrin Posts: 799
    ^tsaka na pag ripped na ko haha


    pero sakin epektib kasi nag loose ako ng 2inch fat ng 1month
  • boss_jboss_j Posts: 1,243
    Sa google kasi pang kano naman yung mga diet .

    OK naba muscle mass mo boss at mag c cuts kana or ripped ?


  • enteng03enteng03 Posts: 23
    muscle mass ko bro medyo ayos lang hindi malaki hindi maliit. 185lbs 6'0"ft me unting guhit na sa abas pero gusto ko kasi ung sinasabing tuyo ung tipong 95% ng body muscle tapos ung 5%fats.parang katulad nun ke ryan reynolds bro
  • john45john45 Posts: 4
    My 1 week meal plan is given here, if you want you can also follow.
    * Day-1 :: milk, fruit and vegetable juice.
    * Day-2 :: Potatoes items
    * Day-3 :: Fried rice and Uttapa
    * Day-4 :: Only green fresh vegetables and fruits.
    * Day-5 :: Meat
    * Day-6 :: Macaroni
    * Day-7 :: Pasta and sandwich
  • nikylalnikylal Posts: 4
    In my diet plan for week i eat meat only1 day in whole week because its contain a lot of fats and all other days in week i eat green vegetables.

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  • rugged666rugged666 Posts: 582
    qng abs tlga target mo, hardwork ang klangan mo dun, mas hardwork pa sa pagbubuhat, try mo 50 crunches, 50 sit ups at qng ano pang abs workout each time na mag aab exercise ka, at intense cardio (youtube mo INSANITY WORKOUT). tamang diet lng, kc kpag nasobrahan ka nman sa diet, manghihina ka, mangangayayat ka.
  • rotrot78rotrot78 Posts: 1,147
    i did lahat yan 100 crucnches pa nga eh.. wala nangyari.. pero nung ng 5x5 ako dun nagpasilay ang mga abs ko.. partida mataba pa ako lumabas na agad abs ko sa 5x5.
  • daltonkamotedaltonkamote Posts: 3,629
    dont get me wrong. i dont have any ab workout. 1once a week lang, crunches pampatigas ng muscle yan sa abs, mis conception talaga pag dating sa abs,

    if you want to have a six pack abs, lift heavy, do hiit cardio / training, and MOST IMPORTANT, CLEAN AND STRICT DIET.

    aim kase is to lower your body fat. once naka 12% pababa kana, ab ab nayan lol.
  • DalmasVektazDalmasVektaz Posts: 2,155
    tama si sir dalts. at meron mga workout din na natatamaan na ang ab like Deadlift,squat and pull ups kaya no need na sobrang ab workout lalo na kung mag ssit ups ka na may weight,di un maganda
  • rugged666rugged666 Posts: 582
    yung gusto lng mabilisan lumabas abs, syempre mag abs workout, kahit itanong mo pa sa mga master, walang muscles na nadedevelop qng walang contractions, kaya nalilift ng weights ay para macontract yung target muscles, sabagay sa simpleng deadlift,squat at qng ano pang muscle, natatarget din ang abs pero ndi gaano, kaya may tinatawag na ISOLATION EXERCISE, meaning isang body part lng ineexercise mo, yung abs ay isang body part.
  • rotrot78rotrot78 Posts: 1,147
    simple lang pala sayo deadlift?? hehehe well anyway that's your opinion and i will respect that. na ang isolation exercise build muscle than compound.. but syempre hindi ako sang ayon dun.. kasi may abs ako at alam ko kung san ko nadevelop abs ko.
  • rugged666rugged666 Posts: 582
    rotrot78 wrote:
    simple lang pala sayo deadlift?? hehehe well anyway that's your opinion and i will respect that. na ang isolation exercise build muscle than compound.. but syempre hindi ako sang ayon dun.. kasi may abs ako at alam ko kung san ko nadevelop abs ko.

    what i mean sa deadlift natatarget ang abs pero ndi gaano... ndi yung simple na madali ko gawin.

    yeah dpende naman sa tao yan, may mga taong matagal magkaroon ng abs, pero ndi ren naman aq maniniwala na sa deadlifts at ibang exercise ay magkaka abs ka, cguro abs na korte lng pero ndi RIPPED, kasi qng ganun lng kadali yun, cguro everyday aq magdedeadlift.
  • rotrot78rotrot78 Posts: 1,147
    hindi depende sa tao yan depende yan kung pano ka magtraining.. kung genes ulit sisihin mo walang mangyayari sayo. panay genes ka na lang.. or aasa ka sa genes.. heheheand also anong category ka sumasampa?? andami mo kasing alam ilang years of experiences ka naba sa weightlifting? pakita nga picture mo?
  • rugged666rugged666 Posts: 582
    rotrot78 wrote:
    hindi depende sa tao yan depende yan kung pano ka magtraining.. kung genes ulit sisihin mo walang mangyayari sayo. panay genes ka na lang.. or aasa ka sa genes.. heheheand also anong category ka sumasampa?? andami mo kasing alam ilang years of experiences ka naba sa weightlifting? pakita nga picture mo?

    ndi nman aq nagmamagaling, sinasabi q lng yung malapit sa katotohanan, kahit may pro dito magkoment, ndi ren masasabing makukuha mo ang abs sa walang abs exercise at sa ibang compound exercise lng.

    i can say lng na less than 2yrs na aq naggym pero pahinto hinto, ndi nman aq full time bodybuilder e.
  • daltonkamotedaltonkamote Posts: 3,629
    lol nalang ako.
  • AirnzahAirnzah Posts: 38
    Agree ako kay bro Dalton. 12% BF below kitang kita na yung abs nun. But 5%? Sorry to say pero medyo unrealistic yata yung goal na yun, especially kung natty.

    It really doesn't matter that much what you eat. Ang magiging key jan, since you want to lose BF, is monitoring your calorie intake. Since losing weight ka, calorie deficit ka dapat. Hanapain mo yung maintenance mo, then adjust it from there..
  • sergieeesergieee Posts: 656
    lol @rugged

    first of all: lahat ng tao may abs, di lang kita kasi may body fat, kaya ka magccalorie deficit para lumitaw sila.

    Ako nga 5-10 mins lang ako magcardio, puro full body workout ako (DL,squat,row etc) litaw na 4 pack ko (clean bulk ako w/800-1000cal na sobra sa maintaining). pero di matigas. body fat lang kalaban ng abs yan lang yun. kung gusto mo tumigas mag plank ka basta core exercise. wala yan sa maraming situps, crunches etc.

    f.y.i lahat ng tao may abs, di lang kita kasi may body fat, kaya ka magccalorie deficit para lumitaw sila.
  • daltonkamotedaltonkamote Posts: 3,629
    ako sir walang abs... ab lang. lol
  • sergieeesergieee Posts: 656
    daltonkamote wrote:
    ako sir walang abs... ab lang. lol

    isang malaki? :D
  • daltonkamotedaltonkamote Posts: 3,629
    haha
  • Mighty_OakMighty_Oak Posts: 3,940
    rugged666 wrote:
    qng abs tlga target mo, hardwork ang klangan mo dun, mas hardwork pa sa pagbubuhat, try mo 50 crunches, 50 sit ups at qng ano pang abs workout each time na mag aab exercise ka, at intense cardio (youtube mo INSANITY WORKOUT). tamang diet lng, kc kpag nasobrahan ka nman sa diet, manghihina ka, mangangayayat ka.
    rugged666 wrote:
    yung gusto lng mabilisan lumabas abs, syempre mag abs workout, kahit itanong mo pa sa mga master, walang muscles na nadedevelop qng walang contractions, kaya nalilift ng weights ay para macontract yung target muscles, sabagay sa simpleng deadlift,squat at qng ano pang muscle, natatarget din ang abs pero ndi gaano, kaya may tinatawag na ISOLATION EXERCISE, meaning isang body part lng ineexercise mo, yung abs ay isang body part.
    rugged666 wrote:
    rotrot78 wrote:
    simple lang pala sayo deadlift?? hehehe well anyway that's your opinion and i will respect that. na ang isolation exercise build muscle than compound.. but syempre hindi ako sang ayon dun.. kasi may abs ako at alam ko kung san ko nadevelop abs ko.

    what i mean sa deadlift natatarget ang abs pero ndi gaano... ndi yung simple na madali ko gawin.

    yeah dpende naman sa tao yan, may mga taong matagal magkaroon ng abs, pero ndi ren naman aq maniniwala na sa deadlifts at ibang exercise ay magkaka abs ka, cguro abs na korte lng pero ndi RIPPED, kasi qng ganun lng kadali yun, cguro everyday aq magdedeadlift.
    rugged666 wrote:
    rotrot78 wrote:
    hindi depende sa tao yan depende yan kung pano ka magtraining.. kung genes ulit sisihin mo walang mangyayari sayo. panay genes ka na lang.. or aasa ka sa genes.. heheheand also anong category ka sumasampa?? andami mo kasing alam ilang years of experiences ka naba sa weightlifting? pakita nga picture mo?

    ndi nman aq nagmamagaling, sinasabi q lng yung malapit sa katotohanan, kahit may pro dito magkoment, ndi ren masasabing makukuha mo ang abs sa walang abs exercise at sa ibang compound exercise lng.

    i can say lng na less than 2yrs na aq naggym pero pahinto hinto, ndi nman aq full time bodybuilder e.

    Triple-fuckin-face-palm_a6a4b53a886eef5aa3b335c8f2aec43c.jpg
  • milksworthmilksworth Posts: 3,130
    ^ lol!
  • DalmasVektazDalmasVektaz Posts: 2,155
    hahahaha
  • daltonkamotedaltonkamote Posts: 3,629
    hahahahahaha!!!!!!
  • monching11monching11 Posts: 7,273
    ROFL
  • DSmallDivideDSmallDivide Posts: 4,565
    Wahahaha! xD
  • KyzackKyzack Posts: 1,088
    AHAHAHHAHAHAHA!!!!!!! ngaun ko lang nabasa
  • donbuhdonbuh Posts: 3,164
    ako kelangan ko basahin to..sakit sa ulo ng jejemonbuilder...hehehe
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