I need your help for my meal plan to gain cuts.

PaulCarlsenPaulCarlsen Posts: 83
in Diet & Nutrition
Eto po ang meal plan ko araw-araw and pahelp narin about sa goal ko na ma achieve ko.


7:00AM - Banana and bread

11:30AM - chicken and 1 rice

4:30PM - chicken or pork and 1 rice + Body fortress premium whey 52g 2 scoop(Immediately afterworkout)

7:00PM - Banana

9:00PM - Whey protein 8oz

any suggestions po about sa meal plan ko para ma gain ko cuts sa muscle. medyo malayo ung gap nung meal plan ko sa morning kasi may class ko 3 subjects sunod-sunod.may belly fats pako haha
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Comments

  • luchi_bieluchi_bie Posts: 238
    Add protein source on every meal (egg, red & white meat). Kulang na kulang ung kinakain mo bro.
  • PaulCarlsenPaulCarlsen Posts: 83
    luchi_bie wrote:
    Add protein source on every meal (egg, red & white meat). Kulang na kulang ung kinakain mo bro.

    kaya nga e. mga ilang eggs per day?
  • 19PreDaTor6819PreDaTor68 Posts: 777
    ako 8 egg whites per day may whey pa ko..kung cutting ka bwas ka 500 calories..mag cal deficit ka tapos cardio try mo mag intermittent fasting pero kung sa tingin mo kulang pa mass mo wag ka muna mag cut kaya?? yang meal mo the whole day isang upuan kaya ko yan kainin e lalo pag post workout sarap nun!! pati mga ibang members dto kulang pa yan sakanila.. hehehe
  • daltonkamotedaltonkamote Posts: 3,629
    PaulCarlsen wrote:
    Eto po ang meal plan ko araw-araw and pahelp narin about sa goal ko na ma achieve ko.


    7:00AM - Banana and bread

    11:30AM - chicken and 1 rice

    4:30PM - chicken or pork and 1 rice + Body fortress premium whey 52g 2 scoop(Immediately afterworkout)

    7:00PM - Banana

    9:00PM - Whey protein 8oz

    any suggestions po about sa meal plan ko para ma gain ko cuts sa muscle. medyo malayo ung gap nung meal plan ko sa morning kasi may class ko 3 subjects sunod-sunod.may belly fats pako haha

    instead bread. oatmeal, instead pork go lean meat, white meat, fish, chicken breast, instead rice go for beans, brocolli, or bsta nde starchy na source ng carbs, and parang ang baba masyado calories.

    question mataas na ba muscle mass mo para mag cut? curious lang,
  • PaulCarlsenPaulCarlsen Posts: 83
    dapat marami ako ulam?cge thanks sa info. sa canteen lang kasi ako kumakain tapos pagdating sa bahay kung ano ulam un lang kakainin ko.
  • mrlouiemrlouie Posts: 105
    medyo focus ako sa thread na to, basa basa muna, ako din yan din gusto ko matutuna yung mag plano ng mga kakainin
  • aloy0511aloy0511 Posts: 948
    pwede din replace mo ng iba ung rice. kung gusto nyo sir ng mas mabilis na proseso
  • raydrian10raydrian10 Posts: 12
    try mo din dagdagan ng intense yung training.. ako kasi pag medyo nawawala si abs.. todo jogging(almost everyday) then power sit ups ;)
  • PaulCarlsenPaulCarlsen Posts: 83
    intense workout naman gnagawa ko. superset giangawa ko lalo na pag-ganado. pag-gabi ba hndi nako kakain?
  • DalmasVektazDalmasVektaz Posts: 2,155
    kung gabi ka mag woworkout,baka mang hina ka sa meal plan mo dahil may pasok kapa sa klase mo,tapos intense w.o kapa.3x a day lang ako kumain,yung buong araw mong kain merienda ko lang. Kung gabi di ka kakain tapos gabi w.o mo,pano post w.o meal mo?
  • PaulCarlsenPaulCarlsen Posts: 83
    hapon po workout ko between 3:45 - 4:30
    daltonkamote wrote:
    PaulCarlsen wrote:


    question mataas na ba muscle mass mo para mag cut? curious lang,

    panong muscle mass?
  • lastresortlastresort Posts: 1,116
    sir ikaw ba ung nasa avatar? anu na pong weight at height nyo?
  • allen101allen101 Posts: 5,102
    Hindi siya nagcucut, gusto niya daw magka cuts hehehe.
  • PaulCarlsenPaulCarlsen Posts: 83
    opo ako yan. 160lbs ako ngayon 5-7 height. pero ibaba ko sa 155lbs soon. bakit po?
  • lastresortlastresort Posts: 1,116
    ilan current bodyfat percent nyo sir? same height kasi tayo eh.. based kasi sa experience ko dati nung nagcut ako gamit ung lowcarbs lowfat high protein na yan mukha ako nagkasakit.. 145lbs ung weight ko after..
  • PaulCarlsenPaulCarlsen Posts: 83
    22.5% po Bdy fat ko.
  • lastresortlastresort Posts: 1,116
    i suggest sir mag pa bulk ka muna.. sakin kasi nung 158lbs ako nasa 15% BF ako tapos nung nagcut ako to 10% bumagsak weight ko sa 145lbs.. anlaki ng binaba ng weight ko tapos mukha ako nagkasakit..

    opinion lng naman po.. maganda sa height natin 160lbs tapos kahit 10-12% na BF

    peace
  • PaulCarlsenPaulCarlsen Posts: 83
    pag magpapa bulk. eat all you can? madami rice? mga ganun?
  • lastresortlastresort Posts: 1,116
    sir I suggest you read ung LEan Gains sa diet and nutrition.. madami ka malalaman na tips dun..
  • PaulCarlsenPaulCarlsen Posts: 83
    salamat sa suggestion sir! pero hindi ako gaano magpapabulk hahanapin ko lang ung tamang "umbok" hehehe.
  • bluetooth123bluetooth123 Posts: 11
    PaulCarlsen wrote:
    salamat sa suggestion sir! pero hindi ako gaano magpapabulk hahanapin ko lang ung tamang "umbok" hehehe.

    pao palit tayo..
    penge mass, bigyan kita cuts :jd:


    gusto ko namang magka laman, potek..bruce lee yung sakin eh.. :(
  • PaulCarlsenPaulCarlsen Posts: 83
    bluetooth123 wrote:
    PaulCarlsen wrote:
    salamat sa suggestion sir! pero hindi ako gaano magpapabulk hahanapin ko lang ung tamang "umbok" hehehe.

    pao palit tayo..
    penge mass, bigyan kita cuts :jd:


    gusto ko namang magka laman, potek..bruce lee yung sakin eh.. :(

    hahaha kung pwede lang e.
  • El-bad4ssEl-bad4ss Posts: 265
    ano ba pag kaka intindi mo sa cuts? akala pag sinabi cuts eh ibig sabihin nag kacut ka ng calorie.
  • daltonkamotedaltonkamote Posts: 3,629
    raydrian10 wrote:
    try mo din dagdagan ng intense yung training.. ako kasi pag medyo nawawala si abs.. todo jogging(almost everyday) then power sit ups ;)

    sure ka ba talaga dito sir?
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Cardio beybeh!
  • pissedSNGLTNpissedSNGLTN Posts: 39
    IF is a sure way to do cutting. On IF for past 4 months. Cuts are more pronounced. Laveeeett! :-)
  • DalmasVektazDalmasVektaz Posts: 2,155
    PaulCarlsen wrote:
    salamat sa suggestion sir! pero hindi ako gaano magpapabulk hahanapin ko lang ung tamang "umbok" hehehe.

    umbok? parang tambok lang. lol walang umbok na lalabas sa patag na kalsada
  • luchi_bieluchi_bie Posts: 238
    Kung me budget/time to prepare ka for your diet go for sir dalton's suggestion. If you want to be strict go for brown rice as well. Pero kung hinde naman eh dagdagan mo ung kinakain mo, more on protein source un dagdagan. I dont want to make things complicated para sayo kung ilang calories/macros etc, but for now dagdagan mo ung lean meat, eggs, chicken, fish. Bawasan muna ang masyadong fatty and salty foods.

    Para magka-cut ka kase kelangan mo madevelop ung mga muscles mo so that's why nag-gym ka and eating enough proteins. Then para makita yang mga muscle na yan (ung cut or umbok na sinasabi mo) eh kelangan mong pumayat-payat ng onti. Proper Diet and cardio will make you slimmer then makikita mo na ung umbok umbok na pinapangarap mo.

    Sa mga susunod na pagkakataon, have time to read the Nutrition and Diet section of this forum for sure you will learn a lot of things when it comes to Calories, Macros, frequency, Proteins, Good and Bad Carbs, friendly Fats etc.
  • allen101allen101 Posts: 5,102
    Post ka ng pics mo sir, sa diet mo kasi tingen ko mamamayat ka lang at hindi lalambas yang umbok na hinahanap mo kasi wala pang na pondong "umbok".
    Pondo ka muna siguro ng "umbok" (muscle) bago magbawas ng kain para "lumitaw yung cuts" o yung definition na sinasabi mo.
    Well, not sure kasi parang payat ka pa sa pic. Medyo maliit kasi yung avatar lang.
  • mrlouiemrlouie Posts: 105
    sir need help din, sana mabisita nyu din journal ko :)
    mukang parehas kame ng goal ni paul.
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