matt_0204 Journal
matt_0204
Posts: 19
patulong naman para mag fast bulking. may target date kasi ako sa april 1.
nagpustahan kasi kami ng kaibigan ko kung sino ang mas maganda ang katawan ang panalo. tapos kapag natalo ililibre niya kami sa outing or buffet.
any advice? thanks in advance!
nagpustahan kasi kami ng kaibigan ko kung sino ang mas maganda ang katawan ang panalo. tapos kapag natalo ililibre niya kami sa outing or buffet.
any advice? thanks in advance!
Comments
lol hindi mo naman need kumain ng 6 to 8meals a day. kahet 3 lang pero siguruhin mong kain dinosaur ka,
kung supplements hanap mo mag mass gainer ka
Mag starting strength 5x5 ka na workout
Ay mali na qoute ko hahaha sorry
kung ectomorph ka . medyo mahirap pero kung gusto mo tlga solid... buy ka ng creatine supplements pati and weight gainer powder pati calorie surplus ka dapat since 3months pa naman kaya yan :
paano ba ang intake ng weight gainer? baka serious mass na bilhin ko. tight budget kaka sweldo lang tapos wala na agad
I`m using Serious Mass also. I only take half serving per day, right after may post-workout meal.
nasubukan ko na yang ON-SM na yan. lake ng servings nyan at mabilis maubos 8 servings 5lbs. i prefer na Whey na lng gamitin brad
kung 6meals o 3meals
Ung April na pustahan nyo ng kaibigan mo,ang konti ng araw pero
subukan mo pa rin,kahit short na sa araw, work with what you have
its is still achievable
di natin puedeng daanin sa cuts,since bagohan ka
daanin mo nalang sa bulky look
paliitin mo ung waist para malaki tingnan ung likod m
train more ung back mo para magka-illusion na malaki ung chest mo
mag cardio ka paminsan minsan
galingan mo sa diet,para gumanda ung katawan mo
sa iniinom naman, TUBIG lagi
wag ka maxado sa fastfood ( kita ko sa info mo oh)
o0 sabihin na nating marami ka kung kumain pero,ung food choices mo
lack of nutrients
ako, ang ginagawa ko,nagbabaon ako,di man masarap gaya ng iba,pero alam kong kung ano-ano meron sa kinakain ko
sleep
nutrition
training
prioritize mo silang tatlo
balitahan mo kami ha,
we believe in you!
Paano na ang health mo niyan bro. Not to mention yung gains mo.
Kahit anong itake mong supplements bro kung hindi maayos ang nutrition mahihirapan ka.
Breakfast: (either one)
-1 Jollibee Spaghetti with Sarsi
-1 Longsilog ng jollibee with iced tea
-1 burger steak with sarsi
Merienda 10am: (either one)
-2 pcs banana
-1 bottle of vitamilk and 1 pack of bisuit
Lunch: (either one)
-Pasta with Pizza or Chicken
-1 meal with extra rice at cafeteria
-fastfood meal worth 70 pesos or more.
-cheeseburger with fries and softdrinks (mcdo)
merienda: (either one)
-2 pizza slice
-1-2 pcs of vitamilk and 2 banana.
-1 pack of biscuit and 2 banana
-1 pack of biscuit and vitamilk
Dinner: (either one)
-Fast Food / restaurant meal worth (50 - 100 pesos)
-Shawarma Rice
Midnight Snack: (either one)
-Shawarma Rice
-Shawarma
-Sushi
-Jollibee 39 ers
-Chaofan
-vitamilk with 5 pcs of banana
hindi ko maiwasan ang fast food. lagi kasi ako nasa labas ng bahay. every weekends lang ako nakakapagluto ng lutong bahay
-1 Jollibee Spaghetti with Sarsi < Avoid sugary drinks and fastfoods(processed).
-1 Longsilog ng jollibee with iced tea < With exception sa iced tea. Umiinom din ako nyan paminsan-minsan, let's say once a week, mas lalo na kapag sinisipon ako(Vitamin C)! Pero dapat minsanan lang, mataas din kasi yun sa sugar.
-1 burger steak with sarsi < I give you a fact: a 2L Coca Cola has around 20sugar cubes. Ganoon katamis yun. Yung mga mountain dew at sprite — higher — around 30 to 40 cubes.
Merienda 10am: (either one)
-2 pcs banana
-1 bottle of vitamilk and 1 pack of bisuit < Avoid consuming too much soy products.
Lunch: (either one)
-Pasta with Pizza or Chicken < Masyadong ma-carbs para sa akin ang mga pasta and pizza.
-1 meal with extra rice at cafeteria < When it comes sa amount of rice sa mga cafiteria, one-half cup lang actually yung sineserve.
-fastfood meal worth 70 pesos or more.
-cheeseburger with fries and softdrinks (mcdo) < Too much sodium. Kahit na-eliminate mo na yung mga softdrinks na yan, pero masyadong naman mataas ang sodium intake mo, sigurado magblo-bloat ka.
merienda: (either one)
-2 pizza slice
-1-2 pcs of vitamilk and 2 banana.
-1 pack of biscuit and 2 banana
-1 pack of biscuit and vitamilk < Avoid consuming too much soy products.
Dinner: (either one)
-Fast Food / restaurant meal worth (50 - 100 pesos)
-Shawarma Rice
Midnight Snack: (either one)
-Shawarma Rice
-Shawarma
-Sushi
-Jollibee 39 ers
-Chaofan < Carbs.
-vitamilk with 5 pcs of banana < Avoid consuming too much soy products. 5pcs is too much considering na nagconsume ka na sa umaga, not unless yan yung Señorita, yung medyo thumb-sized na mga bananas.
Para sa akin, too much carbs and fats(with comparison sa amount ng protein intake mo), too much processed foods means less nutrients. Kapag prinaprocessed kasi ang pagkain ng maraming beses, mas nabrebreakdown yung mga nutrients (There's a difference from nutrients and vitamin na nakukuha mo from fresh produce to those na makukuha mo from supplements). Same with cooking food. Kelangan mo yung high temp nung heat para mawala yung mga bad microbes sa pagkain, at the same time din, nabrebreakdown yung nutrients from its original state. Example nalang yung mga inihaw.
Too much soy, may drop your testosterone levels. (Correct me if I am wrong @sir Dalts)
Hindi ibig sabihin na marami akong kinakain mas healthy ako or mas maganda gains ko. By the general rule of thumb: Quality over Quantity.
And your excuse:
AMASTUDENT. Every Mondays & Wednsdays, 7am-4pm ang klase ko (It's a good thing naging 4pm na yan, dati hanggang 7pm yan, NO LUNCH BREAK. Diretso klase). Minamanaged ko pa rin kinakain ko making sure its not much processed (Notice hindi ko sinabing 'not processed', karamihan kasi ng pagkain ngayon if not fresh produce, dumadaan at least once sa isang proseso).
Nagbabaon ako ng lunch at meryanda ko, composed of -whatever was served sa Breakfast- with 2cups of rice(yung standard measure yan, hindi yung mismong cup lang.) and 4 boiled eggs. Nagpapabili ako ng eggs on bunch para tipid. I also bring my 1.5L water jug on the run para ulet mas makatipid. Aminin ko mahirap kasi, araw-araw buhat ko yung bag ko na around 30lbs, tapos akyat dito baba doon kapag lilipat ng building para sa susunod na klase. But at least, it's worth it!
Bottomline: Try to consume whole foods rather processed foods, you're just wasting money and time. Drink water instead of softdrinks, otherwise, your asking for diabetes. In case na hindi mo macover yung macro from whole foods, that's the time you can add supplements on the equation. Take it or leave it.
Tulog ko 8pm to 9pm for 8hrs sleeping. T_T
Dito ako sa Emerald nag work... aminin ang daming Fast food chains talaga.. jollibee, mcdo, chowking, BK, starbucks, figaro, kitaro, binalot, strata, 7-11, mini stop, tapsihan, Reyes bbq, mang inasal.
Ang madalas ko na lang na no choice kainin eh chicken breast ng mini stop o 7-11 since malaki sila pero yun nga prito yung carbo ko naman dinadaan ko sa kanin dun at banana at syempre yung overprice na hard boiled eggs.
Total worth ng pre workout meal ko during that 11am time = 65 ph chicken meals with rice + 10 php large banana + 20 php* eggs 2pcs pero syempre libre tubig sa opis kaya isang kainan 6 glasses ako * wala pa yung buong shift na lagukan ng tubig*
So sa nangyayari wala talaga ako choice kundi magresort sa mga resources dito..Ano kaya sir core tingin nyong maisusuggest nyo dyan?
*sorry matt medyo napasok ko ng tanong yung journal mo ha* bother din kasi ako sa case natin
maraming salamat boss! i'll change my diet and lifestyle. i will eat quality foods over quantity.
tama ka talaga. kasi ung nasa isip ko lagi pati sinasabi ng mga kasama ko sa opisina, kapag madami kumain o busog, ang iniisip ko tataba agad ako. pero hindi din pala.
Can you give me a better diet/nutrition option? parang gusto ko kasi start yung egg diet, water, high calorie and protein diet. thank you in advance! i will highly appreciated your comments para macorrect din ako.
@jettie
halos parehas tayo ng case. okay lang bro! madami tayong matututunan kay sir core.
this is true! nung nainom ako ng soy last month, napansin ko kapag nilalabasan ako kaunti lang. pero nung tinigil ko ung soy ng isang buwan, bumalik na ulit sa dati ung makatas kong tamod. (R18 pala ako) hahahaha
500 calories
15 protein
12 fat
33 carbo
1 medium hardboiled egg, which is iba ibang klase ng calorie breakdown
at large banana.
At unfortunately nakalimutan ko yung protein shaker ko lol sana di ako gutumin hanggang pag uwi ko ng 2pm
No choice
Jettie - binackread ko yung buong journal mo. Nasa Manila ka, nasa probinsya ako. Mas marami nga dyan resources compared dito, yun nga lang mas mahal. Your signature speaks. Here's a video, hope you get the idea...
[align=center]
[align=right]You just need to make time. Diskarte lang talaga.[/align]
matt_0204 - ....and am just 19. Isang taon lang agwat, though maraming nagsasabi I look 30's and already have kids. Hindi pa ako ganoon ka-experience. Gaya niyo bago lang ako dito. Isang taon palang ako sa weightlifting. (If you want in-depth information 'bout nutrition, recommended dito si @boss Dalts (username: daltonkamote). Macro-math? Refer to @sir sevenstring. Kaso hinay-hinay lang sa makukuhang info, baka mafrustrate ka.
Kung wala kang time magluto, then make time as possible.
- Hard-boiled egg costs P7-10. Better buy bunch! A tray range from P100-150/24-35eggs (*Price and amount vary, depende kung saang source, kung direct poultry farm ba o market.) You do the math. Pwede mo rin gawin dyan, omelette, sunnyside-up, etc. I prefer the hard-boiled.
- Get yourself a jug. the size, your choice. Sa akin may dalawang 1L jugs ako, para mas makatipid ng time at money, at least 5L/day ang iniinom as per my BW(bodyweight).
- Canned goods like Century Tuna? Yes, but minimal. See ingredients: Soy Protein Concentrate. Most variant ng century meron nito, kamakailan ko lang nalaman. So better if you pick yung Tuna in Water, mas higher ang protein(11g I think, so 3 servings, that 33g of protein alone.) price is 'round P30-40. < @Jettie Ito yung gusto kong tanungin sa journal mo, kung anong size nung kinoconsume mong Century Tuna Hot & Spicy, kung yung 180g, o smaller size. Alone kasi @180g that 8g of protein per serving. which means 24g of protein/can. Mas mababa yung nakikita ko doon sa journal mo, pero based on my visual perception, parang yun yung 180g na can. Tama ba?
Incase na wala kang allergy sa nuts, MSG o lactose intolerance, then you can also have the following:*Make sure macover mo yung calorie surplus mo('calorie surplus' is the term used under bulking phase. It's your daily calorie needs+500cal excess, para maggain ng at least 1lb/week. Calorie deficit(cutting phase) is other way around: calorie needs-500cal) Binigyan na din kita ng idea, marami ka pang ma-add dyan. Whole foods as possible. basa-basa na din bro.
Jettie - around 600mg ang sodium ng cheeseburger McDO, majority nandun sa cheese. Ok pa naman ang cheeseburger, pero ang prob kapag sinamahan mo ng fries. Check mo sa Google, yung U.S. Nutrition Facts ng McDO, PDF yun. Makikita mo nasa 300mg lang ang fries BUT iba ang halo na nyan sa iba't ibang franchise. Mas lalo na dito sa 'Pinas, kilala ang mga pinoy sa pagiging mahilig sa maaalat na pagkain. May experience ako minsan sa McDO habang nakapila. (Kita mo naman siguro yung fries counter sa gilid). Andaming nilagay na asin yung isang crew. Kaya nagdodoubt rin ako na hindi lang 300mg sodium nun(300mg sodium nung large fries, around 270mg yung medium, and 180 yung small).
Well anyway, my mother volunteers to do the packed lunch which is chicken breast.. Mura lang pala isang kilo dito nun 130 petot ( 3 servings ) not bad.
IIFYM= If it fits your macro's eat that shit!
Food choices for health consideration is a different thing but then again read more about cholesterol and fats (which always get a bad rap) and it's importance in our bodies so you would know how to manage it in your diet.
This is not just based on what I've been reading and researching but also on personal experience. I won't be a slave to food. Life's too short to be eating bland stuff since eating should be enjoyable in the first place. Learning how to manage your calorie intake and macro breakdown coupled with intense training with a lot of passion and dedication is the key.
Roger sir! well mader ko hilig magprito hehe