Meal PLan ... help help help !!

kelvinjaykelvinjay Posts: 24
in Diet & Nutrition
mga boss patulong namn po about nutrition wala pa kasi akong alam about dun gusto ko po  mag gain ng mass ang payat ko pa po kasi ang height ko po 5.6 tapos weight 61kg suggest naman po kayo ng pwede kong kainin ung hnd nmn po masyado mabigat sa bulsa salamat po ..

Comments

  • cramnhojcramnhoj Posts: 73
    Problem with most pinoy typical diet is it's too much carbs not enough protein. For cheap sources of protein there's eggs, chicken breast, and ground beef. I'd suggest you cook at home instead of buying as it's a big difference in price if you have to buy from even just a cafeteria. You can cook the beef into burger patties and pack it for lunch, and just buy rice and veggies to add to it.

    Reduce or eliminate junk food and processed foods as much as possible. Pretty much what I can say in general, if you give more info on what you eat maybe people can give better suggestions.
  • kelvinjaykelvinjay Posts: 24
    Sir gusto ko kasi mag gain pa ng weight nagbawas ako ng kanin ngaun tapps malakas ako sa protein everyday po bago ako pumasok sa work kumakain ako ng chicken 100-120grams taps pagbreaktime sa work dun lng po ako nakakakain ng rice .. sa umaga namn po pasta at saging kapag hnd ako nag gygym pero pag mag gygym ako saging , boiled egg at mutant mass lang tapos pagkain ko ng rice sa breaktime ko kaht ano na kinakain ko kung ano lng madala na pagkain pero hnd po ako nagjujunk foods
  • cramnhojcramnhoj Posts: 73
    120grams of chicken is good... for one meal. You should be having about five meals like that in a day (if that were your only source of protein).
  • kelvinjaykelvinjay Posts: 24
    Nakuha din po ako ng protein sa egg nakaka 3-4 pcs ako nun a day tPos banana mo dun ako nakakaramai minimum of 5 everyday pagnakain namn po ako pag breaktime sa work rice at karne kadalasan pork po mga higado minudo minsan paksiw na tulingan ..
  • cramnhojcramnhoj Posts: 73
    Meat is basically 20-25% protein. And you need about 130 grams of protein daily as maintenance, a bit more for muscle gain. So just check if you're getting enough. When I started I realized I have to double my food consumption so check as well if your budget can handle it.
  • kelvinjaykelvinjay Posts: 24
    cramnhoj wrote:
    Meat is basically 20-25% protein. And you need about 130 grams of protein daily as maintenance, a bit more for muscle gain. So just check if you're getting enough. When I started I realized I have to double my food consumption so check as well if your budget can handle it.

    hahaha sir kram ang bigat nga po tlga sa budget liit lng kasi sahod ko provincial rate lang kase .. nga pala sir ganu po na karaming carbs makukuha ko sa sweet potato kung 100grams bibilhin ko plano ko kasi un nalng kakainin ko sa gabi samahan ko nalang ng saging
  • cramnhojcramnhoj Posts: 73
    Dunno, just google it. Veggies, root crops, and rice are what I would recommend for carbs. Pasta, bread, and biscuits/crackers are what I avoid.
  • kelvinjaykelvinjay Posts: 24
    cramnhoj wrote:
    Dunno, just google it. Veggies, root crops, and rice are what I would recommend for carbs. Pasta, bread, and biscuits/crackers are what I avoid.

    Salamat po sir ngaun po nabili ako ng almost half kilo ng chicken breast un kinakain ko pagkatapps komag work out ginagawa kong tinolang manok tapps pinapapak ko lng po parang hnd ko kasi kaya ubusan pag sinamahan ko pa ng rice tapps pag breaktime sa trabaho saka nako kumakain ng rice at dun nadin ako nainum ng mutant mass kaso nung nagtimbang ako kanina bumalik ako ng 61 last na timbang ko 63 na ano po kaya nangyayari bat bumaba same parin nmn ang kain ko
  • dimzon03dimzon03 Posts: 1,552
    @kelvinjay bro disabled PM mo.
  • cramnhojcramnhoj Posts: 73
    kelvinjay wrote:
    cramnhoj wrote:
    Dunno, just google it. Veggies, root crops, and rice are what I would recommend for carbs. Pasta, bread, and biscuits/crackers are what I avoid.

    Salamat po sir ngaun po nabili ako ng almost half kilo ng chicken breast un kinakain ko pagkatapps komag work out ginagawa kong tinolang manok tapps pinapapak ko lng po parang hnd ko kasi kaya ubusan pag sinamahan ko pa ng rice tapps pag breaktime sa trabaho saka nako kumakain ng rice at dun nadin ako nainum ng mutant mass kaso nung nagtimbang ako kanina bumalik ako ng 61 last na timbang ko 63 na ano po kaya nangyayari bat bumaba same parin nmn ang kain ko

    Compare your weight on a week to week basis, not day to day. As in take note of your weight everyday and compare your weight now to last friday's. Muscle builds at about half a pound a week, though I think beginners are able to gain more lean body mass than that. Fyi, gaining too much weight at a time means you're gaining fat.
  • kelvinjaykelvinjay Posts: 24
    cramnhoj wrote:
    kelvinjay wrote:
    cramnhoj wrote:
    Dunno, just google it. Veggies, root crops, and rice are what I would recommend for carbs. Pasta, bread, and biscuits/crackers are what I avoid.

    Salamat po sir ngaun po nabili ako ng almost half kilo ng chicken breast un kinakain ko pagkatapps komag work out ginagawa kong tinolang manok tapps pinapapak ko lng po parang hnd ko kasi kaya ubusan pag sinamahan ko pa ng rice tapps pag breaktime sa trabaho saka nako kumakain ng rice at dun nadin ako nainum ng mutant mass kaso nung nagtimbang ako kanina bumalik ako ng 61 last na timbang ko 63 na ano po kaya nangyayari bat bumaba same parin nmn ang kain ko

    Compare your weight on a week to week basis, not day to day. As in take note of your weight everyday and compare your weight now to last friday's. Muscle builds at about half a pound a week, though I think beginners are able to gain more lean body mass than that. Fyi, gaining too much weight at a time means you're gaining fat.
  • dimzon03dimzon03 Posts: 1,552
    bro @kelvinjay hindi kita mareplayan kasi disabled yung private message mo.
  • kelvinjaykelvinjay Posts: 24
    Sir dimzon parang hnd kasi ako makapaniwala tama po ba 100grams ng chicken breast nasa 24-27grams na ng protein kasi parang ang konti namn ng chicken pero ganun na agad kadami ang protein .. ngaun po kasi ang kinakain ko pagkatapos mag gym almost half kilo ng chicken breast pinapapak ko lng sakto napo kaya un sakin?
  • BANEBANE Posts: 1,927
    kelvinjay wrote:
    Sir dimzon parang hnd kasi ako makapaniwala tama po ba 100grams ng chicken breast nasa 24-27grams na ng protein kasi parang ang konti namn ng chicken pero ganun na agad kadami ang protein .. ngaun po kasi ang kinakain ko pagkatapos mag gym almost half kilo ng chicken breast pinapapak ko lng sakto napo kaya un sakin?

    ganun tlga bro. maniwala ka  :sleepy: i eat almost 1 kilo a day if without protein supp. take note naka cal deficit pa ko
  • dimzon03dimzon03 Posts: 1,552
    kelvinjay wrote:
    Sir dimzon parang hnd kasi ako makapaniwala tama po ba 100grams ng chicken breast nasa 24-27grams na ng protein kasi parang ang konti namn ng chicken pero ganun na agad kadami ang protein .. ngaun po kasi ang kinakain ko pagkatapos mag gym almost half kilo ng chicken breast pinapapak ko lng sakto napo kaya un sakin?

    bro sorry hindi ako tamang tao para tanungin sa nutrition kasi ako din hindi nagbibilang ng kinakain...sorry pero tingin ko ok naman yan... pagpatuloy mo lang muna, kung may mapansin kang improvement tuloy mo muna. basta buhat hardcore lang lagi...goodluck bro  :wink:
  • cramnhojcramnhoj Posts: 73
    Most meat are typically 20-25% protein. More processed versions have less, that's how you can tell that they have stuff added onto them.
  • kelvinjaykelvinjay Posts: 24
    cge po sir bane maniniwala nako salamat po .. ask ko lang din po sakto na kaya sakin ung half kilo ng chicken breast everyday kasi po 63kg lang namn ako kung aabot ng 25grams of protein kada 100 grams kung half kilo 125grams ng protein na agad makukuha ko din tapos nainom pako ng mutant mass 2 scoops kapag non work out at kapag nag wowork out ako 4 scoops po
  • kelvinjaykelvinjay Posts: 24
    dimzon03 wrote:
    kelvinjay wrote:
    Sir dimzon parang hnd kasi ako makapaniwala tama po ba 100grams ng chicken breast nasa 24-27grams na ng protein kasi parang ang konti namn ng chicken pero ganun na agad kadami ang protein .. ngaun po kasi ang kinakain ko pagkatapos mag gym almost half kilo ng chicken breast pinapapak ko lng sakto napo kaya un sakin?

    bro sorry hindi ako tamang tao para tanungin sa nutrition kasi ako din hindi nagbibilang ng kinakain...sorry pero tingin ko ok naman yan... pagpatuloy mo lang muna, kung may mapansin kang improvement tuloy mo muna. basta buhat hardcore lang lagi...goodluck bro  :wink:

    ah ganun po ba mukhang nagpapalakas pa po kayo ng todo nakita ko kasi lifting stats nyo halimaw po
  • kelvinjaykelvinjay Posts: 24
    BANE wrote:
    kelvinjay wrote:
    Sir dimzon parang hnd kasi ako makapaniwala tama po ba 100grams ng chicken breast nasa 24-27grams na ng protein kasi parang ang konti namn ng chicken pero ganun na agad kadami ang protein .. ngaun po kasi ang kinakain ko pagkatapos mag gym almost half kilo ng chicken breast pinapapak ko lng sakto napo kaya un sakin?

    ganun tlga bro. maniwala ka  :sleepy: i eat almost 1 kilo a day if without protein supp. take note naka cal deficit pa ko

    cge po sir bane maniniwala nako salamat po .. ask ko lang din po sakto na kaya sakin ung half kilo ng chicken breast everyday kasi po 63kg lang namn ako kung aabot ng 25grams of protein kada 100 grams kung half kilo 125grams ng protein na agad makukuha ko din tapos nainom pako ng mutant mass 2 scoops kapag non work out at kapag nag wowork out ako 4 scoops po
  • kelvinjaykelvinjay Posts: 24
    cramnhoj wrote:
    Most meat are typically 20-25% protein.  More processed versions have less, that's how you can tell that they have stuff added onto them.

    noted po yan sir .. salamat po sa info ngaun po kasi after work out nakain ako ng half kilo na chicken breast at pakiramdam ko namn po maganda effect kasi laging ang ganda ng pakiramdam ko susubukan ko din po mag add ng gulay dun po kasi ako mahiya sa fruits nmn po laging banana lang nakakain ko mura kasi at madali makahanap ng mabibilhan
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