Meal timing for fat loss

BANE

MAgandang araw po mga kapatid,

Tanong lang po, I know na most of the time sa mga articles very ideal ang BIG breakfast at sinasabi na dapat eto ang pinaka malaking pagkain mo sa buong araw pero kasunod nito sa mga article ay nag wowork out na agad ang isang individual lets say before or after breakfast (so morning padin). Pano naman po ung katulad ko na afford ko lang mag work-out after office hours. nag gygym po ako mga 7pm na to around 9pm. medyo matagal na ko nag stall saking body weight and from the looks of it when i see my self in the mirror matagal ng walang pag babago. kasi ang ginagawa ko po ay ung 2 big meals ko ay kinakain ko ng lunch and pre-workout which is mga hapon na mga 5-6pm. so ganito ung itsura ng sample diet ko.

BW = 230-235lbs (medyo hindi ko matandaan)
Hght = 5'7

Bfast
1 scoop whey
2 whole eggs
1 can tuna

Snack
1/2 cup oats
1/2 scoop whey
1 Apple

Lunch
1/4 kilo chicken breast marinated and grilled
1/2 cup red rice

Snack
1/2 cup oats
1/2 scoop whey
1 apple

Pre-work out
1/4 kilo chicken breast marinated and grilled
1/2 cup red rice
1 scoop whey


Post work out
2 Scoops whey
1 apple

Sna may makatulong po and thanks in advance!

badass_vinch

Ang firts thing na dapat mo alamin is kung ilan yung total calories na kinakain mo sa isang araw.

Second, breakdown mo yung macros... how much protein, fat, carbs?

Pag alam mo na yung totals, divide mo sa BW mo (ex. 4000 calories/230lbs )

Pag nakuha mo na yung sagot, asses mo yung activities mo for the day. Ano mga ginagawa mo sa bahay, gano ka-busy sa work, ilang oras WO mo, ano training routine mo, short term goal, long term goal)

Yang sample mo, ilang calories yan?

BANE

been doing that sir vinch, medyo tinamad lang ako mag bilang nowadays pero replica ng meal ko yan na bilang ko mga 1 month ago siguro. tancha ko dyan 2200 - 2300 kcal (with 250-350 cal, around 200-215 protein, 30g fat) ang maintining ko mga 2600-2900 ata......... kaya ako tinamad kasi ever since march ginawa ko na yan, kaso hindi significant ung loss ko kahit hindi nalang sa scale pero sa mirror nalang or sa clothes that i wear. medyo na frustrate ako..

badass_vinch

230lbs, around 3.3k-3.5k cals maintaining mo bro. Not sure kung ilang calories yung sample mo pero looking at it kahit sakin na 182lbs e kulang na kulang yan especially sa carbs and fats.

Starting today magstart ka na kumain ng mas madami para ma-jumpstart metabolism mo. start by making those half servings into whole (1 cup). tapos replace mo ng meat yung ibang servings mo ng whey. halos 40% ng protein intake mo galing sa whey e. Weekly ka magdagdag ng food hangang umabot ka ng 3.5k calories. Siguro 300-500 calories per week ang increase mo.

BANE

un nga din naiisip ko baka nag uunder eat ako pero sir, nag chek po ako sa ibang sites e.g myfitnesspal, 2,9 daw ung maintaining ko (with 1-3x activity in a week) tapos para mag lose ako kelangan ko ng 2,4 kcal. pero may iba naman sinasabi na mag 3k up para mag build naman ng muscle. medyo dito ako nalilito sir.

badass_vinch

iba iba kasi ang basis na ginagamit sa pagkuha ng maintenance. Yung iba total BW, yung iba lean body mass. Wala din naman fixed maintenance calories kasi laging may lower & upper limit yan since hindi naman talaga natin macocompute at makakain yung exact calories ng lahat ng kinakain natin. Malilito ka talaga sa dami ng info sa internet, kaya alamin mo lang yung basics then be practical. Shempre pag sinabing weightloss automatic ang recommendation is kumain ng konti. Pero dapat yung konti na yan ay enough pa din to maintain a steady metabolism. Ang main concern mo dapat is to boost your metabolism since may kanya kanya tayong genetics. Imagine kung mabilis metabolism mo at gusto mo magcut tapos sinunod mo yung calorie deficit recommendation sa isang site, baka maubos yung muscle mo nun diba.

BANE

ahhhhhhhh!!! point taken well again sir... oo nga naman, sayang ang gains, or, baka walang magain.. siguro natatakot lang ako aksi nangaling na ko sa 300+ pounds tapos nag stall na ko sa weight ko ngayon. natatakot ako mag taas ng calories kasi baka biglang bumalik ako though regular naman workout ko. pero sir if you dont mind, ano po basis nung.3.3k to 3.5k, biglang nainterested po ako. and fyi po, tancvha ko nasa 25-35% bf pa ko dlang ako makapag upload ng pic sa phone dahil wala daw memory pero interested tlga ko sa suggestion mo na mag up ng calories

badass_vinch

230lbs x 15 calories, pwede din 14 or 16 calories. Within that range yung safe na maintenance level. kung hihimayin mo yung 15 calories, ganito itsura:

protein: 1g = 4 cals
carb:1g = 4 cals
fat: +/-1g = 9 calories
total: 16 calories

sa sobrang baba ng kinikain mo ngayon wag ka matakot magdagdag since 3.5k ang maintennace mo. So anything below 3.5k deficit yun. Mukha man marami para sayo ang 3k or 3.4k calories, below maintenence pa din yun kaya dont worry.

BANE

Sir, i will try this. will definitely try this. basta sir im just saying na roughly 25-35% bf pa ko, and will this help me gain more (mass) and fat loss (im sure yes because of the metabolisim) compared sa ginagawa ko ngayon? kelan ako mag dedeficit na and im thinking of taking MP shred matrix kakabili ko lang kasi. ok lang ba isabay?

badass_vinch wrote:

protein: 1g = 4 cals
carb:1g = 4 cals
fat: +/-1g = 9 calories
total: 16 calories

Sir, paguide naman po dito, medyo nalito po ako. gets ko na ung 230X14-16, etong pag himay di ko medyo kuha

badass_vinch

eto syung scenario, 30% BF ka, eating waaayyy too low, weightloss has slowed down or stalled. What would you do?

1. drop more calories? how low? 2k? 1.8k? (what if nothing happened, drop some more? say 1k?)

2. Stay at your current diet add more cardio? how many minutes? 30, 60? ywice a day cardio? lift more

As you can see, you are pushing yourself very close to the edge.

E kung ganito gawin mo:

1. start eating and you will feel stronger and more alive.
2. metabolism is back on track because of better performance in the gym.
3. from 30% naging 32% BF ka. Bad news but tolerable.
4. start adding cardio while still eating at the same level.
5. fat started to drop again.
6. dropped a few hundred calories (from 3.5k to 3.2k)
7. fat keeps dropping
8. from 32%, you dropped to 25% BF with more muscle retained, stronger lifts, and no phobia with food.

BANE

Sir!!!! ewan ko pero you hit the spot. natutuwa ako at nakarinig ako ng ibang perspective. sobrang salamat. ill start eating more ulit simulan ko bukas agad. di ko malalaman ng hindi ko susubukan. maraming salamat sir. i tataas ko to. and ill update sa journal ko. planning to buy ung mini food scale para malaman ko close kung ilan ung intake ko. sir salamat sa advice!