... Looking at your protein and carb sources, i could tell that they are enough for a 150pounder. The only thing na alanginin dyan is the fat content of your meals. Doble kasi ang calories ng fat, so lets say may 1tspn. of oil per meal (lutong bahay kasi), then you have butter, yolks, milk and fat content pa ng mga meat baka ito ang pwede mo imanage for now to probably improve your body. Try mo ilista mga kinain mo tapos input mo sa mga online calculators, para mas confident ka
Sana dumating rin ang panahon na from experience e malalaman ko rin kung tama ba ang quantities ng kinakain kong protein and carbs just by looks.
But before that time comes, don't you think its important to have specific ratios as a guide? Or not yet needed at my current level? This thread gives a 40P/40C/20F ratio. I thought that was the rule of thumb for weight lifters. Pasenya na po at makulit.
Agree po na alanganin yung mga fat contents at baka yun nga ang wildcard.
Nutrition will always be a big guessing game. Natuto lang ako magcompute at magtrack ng macro's and calories out of NECESSITY (not curiousity). I had good gains thru trial and error and observing how my body responds to things and walang compute compute yun ha. As in nililista ko lang sa steno notebook yung kinakain ko until such time na madami ako napansin at narealize.
As for the specific ratios as a guide, first, kelangan meron ka muna base. like me, I ate the same thing everyday for months as an experiment if magegain or lose ba ako ng weight if i"ll eat the same amount, same food everyday. Nung nakuha ko na yung result after several months, tsaka ako nagcompute. So ayun, meron nako concrete basis kung san ako magsisimula magadjust. Pagdating sa percentage, confusing yan kasi 40P/40C/20F is applicable to everyone, any weight, deficit or surplus of calories. Eto example para sayo, see the difference?
@Jettie
Good suggestion, timbangan. Makabili nga for more accurate guestimation. Meron ka ba ginagamit? @badass_vinch,
Thanks for the insight. Again, the message I get from you is "know yourself." Doon dapat magsimula.
@Jettie
Good suggestion, timbangan. Makabili nga for more accurate guestimation. Meron ka ba ginagamit? @badass_vinch,
Thanks for the insight. Again, the message I get from you is "know yourself." Doon dapat magsimula.
bago lang po ako dito sa forum and bago lang din po ako sa body building... i missed out the link of the excel file you shared, can you re-share the file again?
I Compute mine using the link given in the first page, at nagegets ko na, medyo nga lang, :biggrin:
daily calorie intake : 2859
carbs (grams) per day: 370g
protein (grams) per day: 130g
fats(grams) per day: 95g
medyo di na ako active dito hehe.. im too busy sa work
anyway, upon reading marami nangangailangan nung file. just now, gumawa ako ng simple utility to compute your macros. (kung wala kayong excel na naka install, I think this will do).
let's take an example yung line #1:
Milk - name ng food
1 - quantity (number of serving na kelangan mo iconsume)
2 - protein in grams
5 - carbs in grams
10 - fats in grams
so, list your foods in a notepad, and copy paste sa site, and press "Compute" para makita nyo total macros. Also, feel free to do trial and error ng macros nyo.
Medyo 2 hours din ang ginugol ko para ma compute ang needs ko.
Target Grams Per Day
Protein (grams) 202.00
Fat (grams) 55.00
Carbohydrates (grams) 175.00
Total Calories 2,000.00
nice anyway, I updated the first page. dati kasi excel ang gamit and nag expire yung link ng excel so I think madami dito di nakasubaybay sa first page dahil sa excel file. I updated it and used the web utility I did last week.
Comments
Nutrition will always be a big guessing game. Natuto lang ako magcompute at magtrack ng macro's and calories out of NECESSITY (not curiousity). I had good gains thru trial and error and observing how my body responds to things and walang compute compute yun ha. As in nililista ko lang sa steno notebook yung kinakain ko until such time na madami ako napansin at narealize.
As for the specific ratios as a guide, first, kelangan meron ka muna base. like me, I ate the same thing everyday for months as an experiment if magegain or lose ba ako ng weight if i"ll eat the same amount, same food everyday. Nung nakuha ko na yung result after several months, tsaka ako nagcompute. So ayun, meron nako concrete basis kung san ako magsisimula magadjust. Pagdating sa percentage, confusing yan kasi 40P/40C/20F is applicable to everyone, any weight, deficit or surplus of calories. Eto example para sayo, see the difference?
Enjoy:^^
Good suggestion, timbangan. Makabili nga for more accurate guestimation. Meron ka ba ginagamit?
@badass_vinch,
Thanks for the insight. Again, the message I get from you is "know yourself." Doon dapat magsimula.
More like "keep it simple"
paps pa upload naman ulit nang file please,i need it badly :-)
hindi na active si sevenstring.
TIA
daily calorie intake : 2859
carbs (grams) per day: 370g
protein (grams) per day: 130g
fats(grams) per day: 95g
throughout the day ,
medyo di na ako active dito hehe.. im too busy sa work
anyway, upon reading marami nangangailangan nung file. just now, gumawa ako ng simple utility to compute your macros. (kung wala kayong excel na naka install, I think this will do).
http://mysomeewebsite.somee.com/CalorieCalc.aspx
How to use:
may sample na nakalagay jan sa site:
// Name, quantity, protein grams, carb grams, fat grams
Milk, 1, 2,5,10
Food2, 1, 2,5,12
Food3, 1, 2,2,0
let's take an example yung line #1:
Milk - name ng food
1 - quantity (number of serving na kelangan mo iconsume)
2 - protein in grams
5 - carbs in grams
10 - fats in grams
so, list your foods in a notepad, and copy paste sa site, and press "Compute" para makita nyo total macros. Also, feel free to do trial and error ng macros nyo.
Target Grams Per Day
Protein (grams) 202.00
Fat (grams) 55.00
Carbohydrates (grams) 175.00
Total Calories 2,000.00
nice