yes sir.. fats kasi magiging source of energy mo since very low ung carbs mobagsak ako after workout.. depleted to the max.. sana bukas nasa ketosis nako..
Pahingi naman ng sample ng meal plan nyo sir. Di ko kasi alam anong pwede ipalit sa kanin para walang carbo. Pano ba yun as in ulam lang, iniisip ko pa lang nanlalambot na tuhod ko sa gutom.hehe.
Pahingi naman ng sample ng meal plan nyo sir. Di ko kasi alam anong pwede ipalit sa kanin para walang carbo. Pano ba yun as in ulam lang, iniisip ko pa lang nanlalambot na tuhod ko sa gutom.hehe.
sir pa back read na lng po sa journal ko may mga sample meals ako na log ko nung first time ko na nag CKD
ah sige sir. eto pala nakita ko sa internet.
Breakfast: egg with bacon
28 g egg, 11 g bacon, 37 g of 36% heavy whipping cream, 23 g butter and 9 g apple.
Snack: peanut butter ball
6 g peanut butter and 9 g butter.
Lunch: tuna salad
28 g tuna fish, 30 g mayonnaise, 10 g celery, 36 g of 36% heavy whipping cream and 15 g lettuce.
Snack: keto yogurt
18 g of 36% heavy whipping cream, 17 g sour cream, 4 g strawberries and artificial sweetener.
Dinner: cheeseburger (no bun)
22 g minced (ground) beef, 10 g American cheese, 26 g butter, 38 g cream, 10 g lettuce and 11 g green beans.
Snack: keto custard
25 g of 36% heavy whipping cream, 9 g egg and pure vanilla flavouring.
ah sige sir. eto pala nakita ko sa internet.
Breakfast: egg with bacon
28 g egg, 11 g bacon, 37 g of 36% heavy whipping cream, 23 g butter and 9 g apple.
Snack: peanut butter ball
6 g peanut butter and 9 g butter.
Lunch: tuna salad
28 g tuna fish, 30 g mayonnaise, 10 g celery, 36 g of 36% heavy whipping cream and 15 g lettuce.
Snack: keto yogurt
18 g of 36% heavy whipping cream, 17 g sour cream, 4 g strawberries and artificial sweetener.
Dinner: cheeseburger (no bun)
22 g minced (ground) beef, 10 g American cheese, 26 g butter, 38 g cream, 10 g lettuce and 11 g green beans.
Snack: keto custard
25 g of 36% heavy whipping cream, 9 g egg and pure vanilla flavouring.
bili ka lang, bacon,manok,cheese,mayo,tuna,lettuce. evoo.or canola. kaw na mag luto.hotdog. porkchop, max of 30grms carbs lang a day, mas better lower.
oo nga tama hahahahaha!!! kahit simpleng scrambled egg na 4 with butter and mayo swak na swak na.. tapos 3 hotdog na may cheeze at mayo.. tapos whey protein na may EVOO.. pwede din yung fried tilapia at fried chicken dip mo sa mayo para masarap..
SMITH Military Press 170lbs x 5 reps tinamad mag ayos kasi ng DB
Lat Raise 45lbs x 10 reps
Bent Over Lat raise (di ginawa)
BB Shrugs 150lbs x 20 reps x 4 sets ( tinamad magheavy )
Tricep Pdown 170lbs x 7 reps
One arm Rope Pushdonw 20lbs x 7 reps
SMITH Military Press 170lbs x 5 reps tinamad mag ayos kasi ng DB
Lat Raise 45lbs x 10 reps
Bent Over Lat raise (di ginawa)
BB Shrugs 150lbs x 20 reps x 4 sets ( tinamad magheavy )
Tricep Pdown 170lbs x 7 reps
One arm Rope Pushdonw 20lbs x 7 reps
Need magrest dat ng mahaba haba...
cut ka ba last, ako din trying to, pero parang nakakapanlata pag deficit talaga lalo pag failure mga lifts pag nagpumilit kang buhatin dating bigat. laklak lang ako ng bcaa intra wo ok naman pero iba parin yong dating lamon. hehehe....napa crunches, flanks at leg raise tuloy ako yon pinawisan ng todo.
pero lam ko nasa mga 12% pko.. anyway planning to watch the bodybuilding comp bukas sa tiendesitas.. hehehe additional motivation yun pag nakakita ako ng mga taong single digits..
pero lam ko nasa mga 12% pko.. anyway planning to watch the bodybuilding comp bukas sa tiendesitas.. hehehe additional motivation yun pag nakakita ako ng mga taong single digits..
sir balitaan nyo nlng kmi dito if nangyari don ha... di makakanuod e! pati pix2x narin kayo don... hehe. ty!:sport:
Comments
dapat pag naka keo diet yung food intake is high in protein na marame ring fats..?
sir pa back read na lng po sa journal ko may mga sample meals ako na log ko nung first time ko na nag CKD
Breakfast: egg with bacon
28 g egg, 11 g bacon, 37 g of 36% heavy whipping cream, 23 g butter and 9 g apple.
Snack: peanut butter ball
6 g peanut butter and 9 g butter.
Lunch: tuna salad
28 g tuna fish, 30 g mayonnaise, 10 g celery, 36 g of 36% heavy whipping cream and 15 g lettuce.
Snack: keto yogurt
18 g of 36% heavy whipping cream, 17 g sour cream, 4 g strawberries and artificial sweetener.
Dinner: cheeseburger (no bun)
22 g minced (ground) beef, 10 g American cheese, 26 g butter, 38 g cream, 10 g lettuce and 11 g green beans.
Snack: keto custard
25 g of 36% heavy whipping cream, 9 g egg and pure vanilla flavouring.
nasa ilang protein count to sir?
pahirapan mo pa sarili mo jan.
bili ka lang, bacon,manok,cheese,mayo,tuna,lettuce. evoo.or canola. kaw na mag luto.hotdog. porkchop, max of 30grms carbs lang a day, mas better lower.
pero keto parin sinusunod mo sir pagbulking?keto bulking?
tapos yung protein intake mo sir nasa 170gms?
SHOULDER DAY
SMITH Military Press 170lbs x 5 reps tinamad mag ayos kasi ng DB
Lat Raise 45lbs x 10 reps
Bent Over Lat raise (di ginawa)
BB Shrugs 150lbs x 20 reps x 4 sets ( tinamad magheavy )
Tricep Pdown 170lbs x 7 reps
One arm Rope Pushdonw 20lbs x 7 reps
Need magrest dat ng mahaba haba...
cut ka ba last, ako din trying to, pero parang nakakapanlata pag deficit talaga lalo pag failure mga lifts pag nagpumilit kang buhatin dating bigat. laklak lang ako ng bcaa intra wo ok naman pero iba parin yong dating lamon. hehehe....napa crunches, flanks at leg raise tuloy ako yon pinawisan ng todo.
pero lam ko nasa mga 12% pko.. anyway planning to watch the bodybuilding comp bukas sa tiendesitas.. hehehe additional motivation yun pag nakakita ako ng mga taong single digits..
sir balitaan nyo nlng kmi dito if nangyari don ha... di makakanuod e! pati pix2x narin kayo don... hehe. ty!:sport:
wala na ung mga dating lifts ko.. di na kaya hahahaha