Meal timing for fat loss
BANE
Posts: 1,927
MAgandang araw po mga kapatid,
Tanong lang po, I know na most of the time sa mga articles very ideal ang BIG breakfast at sinasabi na dapat eto ang pinaka malaking pagkain mo sa buong araw pero kasunod nito sa mga article ay nag wowork out na agad ang isang individual lets say before or after breakfast (so morning padin). Pano naman po ung katulad ko na afford ko lang mag work-out after office hours. nag gygym po ako mga 7pm na to around 9pm. medyo matagal na ko nag stall saking body weight and from the looks of it when i see my self in the mirror matagal ng walang pag babago. kasi ang ginagawa ko po ay ung 2 big meals ko ay kinakain ko ng lunch and pre-workout which is mga hapon na mga 5-6pm. so ganito ung itsura ng sample diet ko.
BW = 230-235lbs (medyo hindi ko matandaan)
Hght = 5'7
Bfast
1 scoop whey
2 whole eggs
1 can tuna
Snack
1/2 cup oats
1/2 scoop whey
1 Apple
Lunch
1/4 kilo chicken breast marinated and grilled
1/2 cup red rice
Snack
1/2 cup oats
1/2 scoop whey
1 apple
Pre-work out
1/4 kilo chicken breast marinated and grilled
1/2 cup red rice
1 scoop whey
Post work out
2 Scoops whey
1 apple
Sna may makatulong po and thanks in advance!
Tanong lang po, I know na most of the time sa mga articles very ideal ang BIG breakfast at sinasabi na dapat eto ang pinaka malaking pagkain mo sa buong araw pero kasunod nito sa mga article ay nag wowork out na agad ang isang individual lets say before or after breakfast (so morning padin). Pano naman po ung katulad ko na afford ko lang mag work-out after office hours. nag gygym po ako mga 7pm na to around 9pm. medyo matagal na ko nag stall saking body weight and from the looks of it when i see my self in the mirror matagal ng walang pag babago. kasi ang ginagawa ko po ay ung 2 big meals ko ay kinakain ko ng lunch and pre-workout which is mga hapon na mga 5-6pm. so ganito ung itsura ng sample diet ko.
BW = 230-235lbs (medyo hindi ko matandaan)
Hght = 5'7
Bfast
1 scoop whey
2 whole eggs
1 can tuna
Snack
1/2 cup oats
1/2 scoop whey
1 Apple
Lunch
1/4 kilo chicken breast marinated and grilled
1/2 cup red rice
Snack
1/2 cup oats
1/2 scoop whey
1 apple
Pre-work out
1/4 kilo chicken breast marinated and grilled
1/2 cup red rice
1 scoop whey
Post work out
2 Scoops whey
1 apple
Sna may makatulong po and thanks in advance!
Comments
Second, breakdown mo yung macros... how much protein, fat, carbs?
Pag alam mo na yung totals, divide mo sa BW mo (ex. 4000 calories/230lbs )
Pag nakuha mo na yung sagot, asses mo yung activities mo for the day. Ano mga ginagawa mo sa bahay, gano ka-busy sa work, ilang oras WO mo, ano training routine mo, short term goal, long term goal)
Yang sample mo, ilang calories yan?
Starting today magstart ka na kumain ng mas madami para ma-jumpstart metabolism mo. start by making those half servings into whole (1 cup). tapos replace mo ng meat yung ibang servings mo ng whey. halos 40% ng protein intake mo galing sa whey e. Weekly ka magdagdag ng food hangang umabot ka ng 3.5k calories. Siguro 300-500 calories per week ang increase mo.
protein: 1g = 4 cals
carb:1g = 4 cals
fat: +/-1g = 9 calories
total: 16 calories
sa sobrang baba ng kinikain mo ngayon wag ka matakot magdagdag since 3.5k ang maintennace mo. So anything below 3.5k deficit yun. Mukha man marami para sayo ang 3k or 3.4k calories, below maintenence pa din yun kaya dont worry.
Sir, paguide naman po dito, medyo nalito po ako. gets ko na ung 230X14-16, etong pag himay di ko medyo kuha
1. drop more calories? how low? 2k? 1.8k? (what if nothing happened, drop some more? say 1k?)
2. Stay at your current diet add more cardio? how many minutes? 30, 60? ywice a day cardio? lift more
As you can see, you are pushing yourself very close to the edge.
E kung ganito gawin mo:
1. start eating and you will feel stronger and more alive.
2. metabolism is back on track because of better performance in the gym.
3. from 30% naging 32% BF ka. Bad news but tolerable.
4. start adding cardio while still eating at the same level.
5. fat started to drop again.
6. dropped a few hundred calories (from 3.5k to 3.2k)
7. fat keeps dropping
8. from 32%, you dropped to 25% BF with more muscle retained, stronger lifts, and no phobia with food.