Diet Strategies and Food Suggestions For The Day

badass_vinchbadass_vinch Posts: 4,471
in Diet & Nutrition
This thread is intended to help anyone to comply and meet their diet and meal plan for THE DAY.

If ever you need assistance on the following:
1. Alternative food sources
2. Recommended places to eat
3. Options and suggestions for unavailable food products
4. Shuffling of macros (case to case basis)
5. Cheat meals
6. Limited budget
7. Student meals
8. Etc.


**Please use our tag and quote features when posting.
**Strictly for diet and meal suggestions. NO SUPPLEMENT questions please.
**Please refer to related threads for more technical queries.

http://pinoybodybuilding.com/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio
http://pinoybodybuilding.com/Thread-Simplified-Counting-for-Food-Macronutrient-Content


Let's make dieting simple as possible for everyone :yahoo:
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Comments

  • badass_vinchbadass_vinch Posts: 4,471
    May masusuggest ba kayo na 3n1 coffee with the lowest calories na mabibili lang sa 711? out of stock yung sugarfree na mga 3n1 e.
  • bigbulas05bigbulas05 Posts: 23
    badass_vinch wrote:
    May masusuggest ba kayo na 3n1 coffee with the lowest calories na mabibili lang sa 711? out of stock yung sugarfree na mga 3n1 e.

    Been using Kopiko Astig 3in1, 90cal. Mas mababa sa ibang nakikita ko na available sa 7-11 malpet sa office ko.
  • ro.chua.gimro.chua.gim Posts: 70
    Yan lang mga nakita ko sir na di sugar-free.

    3 - In - 1 Coffee Mix Original (San Mig Coffee)
    Serving Size: 1 sachet (14 g), Calories: 60, Fat: 1.5g, Carbs: 12g, Protein: 0g

    3in1 Regular Coffee (Nescafe)
    Serving Size: 1 sachet, Calories: 86, Fat: 2g, Carbs: 16.6g, Protein: 0.4g

    White 3-In-1 Coffee Mix 30-g Sachet [Estimate Calories Only] (Great Taste)
    Serving Size: 1 sachet, Calories: 85, Fat: 2.3g, Carbs: 14.7g, Protein: 1.1g
  • nrg500nrg500 Posts: 1,233
    badass_vinch wrote:
    May masusuggest ba kayo na 3n1 coffee with the lowest calories na mabibili lang sa 711? out of stock yung sugarfree na mga 3n1 e.


    Doing fasted training ?
  • badass_vinchbadass_vinch Posts: 4,471
    nrg500 wrote:
    badass_vinch wrote:
    May masusuggest ba kayo na 3n1 coffee with the lowest calories na mabibili lang sa 711? out of stock yung sugarfree na mga 3n1 e.


    Doing fasted training ?
    Hindi brah, masarap magkape pagkakain. Actually free drinks kami dito sa office lahat ng klase ng coffee, juice, soda kaso sawa nako sa kape dito.
  • badass_vinchbadass_vinch Posts: 4,471
    Kung abutan ka ng gutom sa kalsada, aside from kwek kwek pwede ka din mag betamax! Cheap protein!

    http://pinoybodybuilding.com/Thread-The-Badass-Blueprint-IN-THE-TRENCHES?pid=125825#pid125825
  • badass_vinchbadass_vinch Posts: 4,471
    I love TAPSILOG, you can't go wrong beef, eggs and rice! Cutting, bulking, cheat meal, emergency meal, you name it, TAPSILOG is my go to meal. Since nagmahalan na presyo ng bilihin ngayon around 35-80pesos na ang tapsilog sa tabi tabi. Minsan small serving pa. Para sulit I make my own.

    Anyone familiar with FRABELLE FOODS?

    Frabelle Pinoy Tapa is only 55 pesos (230g pack) sa grocery frozen section, check out the facts. Add 2 eggs and rice. The cost would be the same kagaya sa tapsilogan BUT DOUBLE THE SERVING!



    exlgqCdl.png

    Cost would be around 75-80pesos only for the home cooked tapsilog. Not bad for 60g+ of protein.
  • kenzykenzy Posts: 663
    wow okay to Sir V, nakakagutom, hehe
  • badass_vinchbadass_vinch Posts: 4,471
    kenzy wrote:
    wow okay to Sir V, nakakagutom, hehe
    Sarap yan bro, mura pa at mabilis iluto. Pag hindi ko trip mag chicken yan alternative ko. Hindi naman nagkakalayo sa macro content versus chicken thigh fillet.
  • kenzykenzy Posts: 663
    badass_vinch wrote:
    kenzy wrote:
    wow okay to Sir V, nakakagutom, hehe
    Sarap yan bro, mura pa at mabilis iluto. Pag hindi ko trip mag chicken yan alternative ko. Hindi naman nagkakalayo sa macro content versus chicken thigh fillet.

    pano sir V ung egg and rice? fried mo din?

    hanap nga ako nito maya sa grocery paglabas, hehe
  • badass_vinchbadass_vinch Posts: 4,471
    kenzy wrote:
    badass_vinch wrote:
    kenzy wrote:
    wow okay to Sir V, nakakagutom, hehe
    Sarap yan bro, mura pa at mabilis iluto. Pag hindi ko trip mag chicken yan alternative ko. Hindi naman nagkakalayo sa macro content versus chicken thigh fillet.

    pano sir V ung egg and rice? fried mo din?

    hanap nga ako nito maya sa grocery paglabas, hehe

    Depende sayo yun bro, ako kasi sa non stick pan nagluluto. Kaya yung eggs wala na extra oil tapos yung rice as is na. Mas preferred ko kasi na hindi gumamit ng extra oil as much as possible kasi mahirap magtrack ng fat. Pag may garlic chips ako binubudburan ko lang yung kanin.
  • badass_vinchbadass_vinch Posts: 4,471
    Kung matabang yung meat source mo like me, boiled chicken breast/seared chicken thigh fillet... Isawsaw mo nalang sa pinoy favorite na "SUKA". What I like with vinegar is that everytime I eat tons of rice in a single meal at may sasawan akong suka e hindi ako inaantok, hindi rin ako agad bloated afterwards. Sounds like broscience but it worked for me especially when I'm cutting. You can try different varieties, ako trip ko sukang pinakurat, iloco, apple cider with garlic/pepper and balsamic/EVOO with herbs (parang sa italiannis).

    Mura lang naman suka, sarap pa!

    Cutting? try the apple cider-garlic-pepper combo...

    yeah I know, I know...

    http://examine.com/faq/does-vinegar-increase-metabolism/
    http://examine.com/supplements/Garlic/

    :yahoo: :lightbulb:
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    Kung matabang yung meat source mo like me, boiled chicken breast/seared chicken thigh fillet... Isawsaw mo nalang sa pinoy favorite na "SUKA". What I like with vinegar is that everytime I eat tons of rice in a single meal at may sasawan akong suka e hindi ako inaantok, hindi rin ako agad bloated afterwards. Sounds like broscience but it worked for me especially when I'm cutting. You can try different varieties, ako trip ko sukang pinakurat, iloco, apple cider with garlic/pepper and balsamic/EVOO with herbs (parang sa italiannis).

    Mura lang naman suka, sarap pa!

    Cutting? try the apple cider-garlic-pepper combo...

    yeah I know, I know...

    http://examine.com/faq/does-vinegar-increase-metabolism/
    http://examine.com/supplements/Garlic/

    :yahoo: :lightbulb:

    Pinakurat + boy bawang/cornic =WIN! (minsan substitute ko pag ayaw ko mag kanin) lol
  • badass_vinchbadass_vinch Posts: 4,471
    If you live in QC area dayuhin nyo to! TRI-MO Shawarma (old school na to bata pa lang ako sikat na to sa Lagro)


    SYVkRoil.png

    Overflowing beef! probably 200g-250g of beef inside. What I like with their shawarma aside from it's cheap, medyo lean yung meat at ang dami!!!!!

    Blbwz8ml.png
    (Maliit talaga sulat sa menu nila kaya dayuhin nyo nalang to see it)

    lJX1zpDl.png
    KABOOM!!! 80pesos ALL MEAT SHAWARMA BRAH

    Definitely fits our macros and budget! Perfect High protein-low carb option if you're picky. I bought 3 all meat shawarma last time na dinayo namin ito.

    **Humanda ka lang pumila kasi parang Lotto ang pila anytime. Parking is also limited (street parking) so goodluck :biggrin:
  • AestecniquesAestecniques Posts: 487
    Nagutom ako sa Shawarma! haha
  • badass_vinchbadass_vinch Posts: 4,471
    [size=medium]Minced beef is more rapidly digested and absorbed than beef steak, resulting in greater postprandial protein retention in older men.[/size]

    Abstract

    BACKGROUND:
    Older individuals generally experience a reduced food-chewing efficiency. As a consequence, food texture may represent an important factor that modulates dietary protein digestion and absorption kinetics and the subsequent postprandial protein balance.

    OBJECTIVE:
    We assessed the effect of meat texture on the dietary protein digestion rate, amino acid availability, and subsequent postprandial protein balance in vivo in older men.

    .
    .
    .
    .


    http://www.ncbi.nlm.nih.gov/pubmed/23636241
  • jomskijomski Posts: 163
    minced beef = ground beef ?
  • badass_vinchbadass_vinch Posts: 4,471
    jomski wrote:
    minced beef = ground beef ?

    Close fight between the 2. Basically parang pre digested na kasi yung minced/ground compared to the basic cuts (flank, fillet mignon, blade steaks etc.) kaya depende nalang sa pagnguya ng maayos. Problem lang with ground shempre di natin sure kung gano kalean yun unlike pag ikaw nagtadatad ng meat mo. Wala pa ata ako nakitang lean talaga kahit 90/10 pa fat ratio ng giniling na beef. Unless ipagiling mo yung meat na nabili mo.
  • kenzykenzy Posts: 663
    badass_vinch wrote:
    If you live in QC area dayuhin nyo to! TRI-MO Shawarma (old school na to bata pa lang ako sikat na to sa Lagro)


    SYVkRoil.png

    Overflowing beef! probably 200g-250g of beef inside. What I like with their shawarma aside from it's cheap, medyo lean yung meat at ang dami!!!!!

    Blbwz8ml.png
    (Maliit talaga sulat sa menu nila kaya dayuhin nyo nalang to see it)

    lJX1zpDl.png
    KABOOM!!! 80pesos ALL MEAT SHAWARMA BRAH

    Definitely fits our macros and budget! Perfect High protein-low carb option if you're picky. I bought 3 all meat shawarma last time na dinayo namin ito.

    **Humanda ka lang pumila kasi parang Lotto ang pila anytime. Parking is also limited (street parking) so goodluck :biggrin:

    Favorite din namin sa office to Sir V, malimit kami magpabili sa Boss ko na malapit jan nakatira. Pero parang nauumay ako don sa All-meat or napadami lang ung white sauce. Grabe sarap nito, sobrang sulit pa. Nkakagutom to, hehe

    Na-try ko din pala si V ung Frabelle na tapa last weekend, sinakto ko sa cheat day ko para fried rice and egg and combi. Mura na masarap pa and may protein pa.

    Salamat sa mga post mo dito sir V
  • badass_vinchbadass_vinch Posts: 4,471
    @kenzy

    SImple lang yung sauce ng Tri-Mo hindi kasing level ng Mister Kabab pero yung karne sulit talaga sa dami. Minsan nga hindi nako naglalagay white sauce, cheese nalang!
  • SmallWIJISmallWIJI Posts: 742
    ohhh myy!! nagutom tuloy ako hehe! matry nga yan dayunhin ko sa QC yan hehe! @kenzy alam ko meron masarap na shawarma jan sa robinson pioneer as in masarap un nga lang natatamisan ako masyado pero para saken swak sa bulking un haha!
  • kenzykenzy Posts: 663
    SmallWIJI wrote:
    ohhh myy!! nagutom tuloy ako hehe! matry nga yan dayunhin ko sa QC yan hehe! @kenzy alam ko meron masarap na shawarma jan sa robinson pioneer as in masarap un nga lang natatamisan ako masyado pero para saken swak sa bulking un haha!

    alin un pafs? un ba sa basement, malapit sa parking? ung Persian something? masarap din sya kaso tamis ng pita, parang pandesal, haha. tagal ko na hindi nasusubukan ulit un
  • SmallWIJISmallWIJI Posts: 742
    Oo un nga bro haha! sarap nun kaso matamis talaga sobra haha!
  • badass_vinchbadass_vinch Posts: 4,471
    POPEY'S SPINACH

    https://www.newscientist.com/article/mg19826554-400-why-popeye-may-have-been-right-about-spinach/


    SOME may scoff at the notion that spinach - despite containing nutrients - builds muscles, but Popeye may have been on to something. A steroid found in leafy greens ramps up protein synthesis in muscles.

    A team led by Ilya Raskin of Rutgers University in New Jersey extracted phytoecdysteroids from spinach. When they placed the liquid extract on samples of cultured human muscle, it sped up growth by 20 per cent. Rats were also slightly stronger after a month of injections of the extract (Journal of Agricultural and Food Chemistry, DOI: 10.1021/jf073059z). Unfortunately, you would need to eat more than a kilogram of spinach every day to gain equivalent amounts of the steroid.


    http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-spinach
  • sevenstringsevenstring Posts: 903
    badass_vinch wrote:
    If you live in QC area dayuhin nyo to! TRI-MO Shawarma (old school na to bata pa lang ako sikat na to sa Lagro)


    SYVkRoil.png

    Overflowing beef! probably 200g-250g of beef inside. What I like with their shawarma aside from it's cheap, medyo lean yung meat at ang dami!!!!!

    Blbwz8ml.png
    (Maliit talaga sulat sa menu nila kaya dayuhin nyo nalang to see it)

    lJX1zpDl.png
    KABOOM!!! 80pesos ALL MEAT SHAWARMA BRAH

    Definitely fits our macros and budget! Perfect High protein-low carb option if you're picky. I bought 3 all meat shawarma last time na dinayo namin ito.

    **Humanda ka lang pumila kasi parang Lotto ang pila anytime. Parking is also limited (street parking) so goodluck :biggrin:

    my goodness, mukhang masarap ito ah!!!!!   :jawdrop: :jawdrop: :jawdrop: :jawdrop: :jawdrop: :jawdrop:
  • badass_vinchbadass_vinch Posts: 4,471
    UfdnfbUl.jpg
    Nailing my protein qouta in 1 meal...
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    UfdnfbUl.jpg
    Nailing my protein qouta in 1 meal...
    ano ung red at ano recipe mo sa coelslaw sirV
  • badass_vinchbadass_vinch Posts: 4,471
    Chicken breast in crushed tomatoes and herbs. Coleslaw, cabbage, cucumber,carrots, mayo.
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    Chicken breast in crushed tomatoes and herbs. Coleslaw, cabbage, cucumber,carrots,  mayo.

    pano niluluto ung chic breast? or hinalo mo lang ung crushed tomatoes?
  • badass_vinchbadass_vinch Posts: 4,471
    Yes mix everything.
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