1st journal
lem
Posts: 3
Im 27y.o 164cm 58kgs mesomorph
128lbsx15=1920
128lbsx 12=1536 deficits
128x0.8= 102.4grams protein a day
Home w.o. only push ups,pull ups
This is my current diet structure
Push ups 50 reps, water intake
4-7am wakeup water,coffee,banana
1st meal after w.o. 3-4pm
1chicken breast
3whole 3whites eggs scrambled in water
1cup broccoli boiled
1tomato
2nd meal 8-9pm
2cups white rice
1chicken breast
1hard boiled egg
1cup boiled cabbage
2pcs chocomucho dark (gusto ko palitan na same macros pero mababa sugar and fat)
1pear
1 multivit.
1 softgel fish oil
Last meal 11pm
3boiled potatoes
Inedit ko yung meal plan ko dahil sa mahal ng bilihin at tipid sa gasul,at sa oras
This is my high carb day
(picture was my last week food,etong latest dko pa na picturan for reference lang ang pic)
1st i put together 2 chicken breast 1 broccoli 3 boiled potatoes, 1 whole hard boiled egg after maluto
Broccoli set aside for 1st meal
Cabbage 3minutes only already cooked na set aside for 2nd meal
Hard boiled was already cooked for 2nd meal
Next the chicken breast, set aside yung isa for 2nd meal
Antay pa para sa 3potatoes
Then yung tubig na natira dun ko lulutuin yung 3whole eggs & 3whites for second meal
Bale nakain ko na 1st meal ko
Na prep. Ko na rin 2nd meal ko
At last meal ko (diskarteng tipid tipid lang=( kaya yan)
1st meal
1chicken
3whole eggs 3 whites scrambled
1broccoli
1 tomato
498Cal
(For reference lang po last week pic po ito)
2ndmeal macros (may pear po yan 80cal di nasama sa shot)
Last meal
Total nutrients macros
Rest day high fat day
Repeat first meal but this time 3pcs softgel f.oil
2ndmeal macros
This time iba procedure ng 2ndmeal ko pag high fat day
First bacon after maluto set aside
Same pan put the chicken add water
Add 1whole egg
Add cabbage
3pcs soft gel f.oil
2pcs chocomucho (naghahanap talaga ako ng alternative dito na same macros,pang tapal ko lang tlga to)
(Sa high fat day lang ko nakaka 2 luto sa gasul)
Last meal 1boiled potato
Total nutrients macros for high fat day
Repeat all
Monday high carbs w.o 1800cal
Tue. High fat 1500cal
Wed. High carbs ( add 2 cups of rice=4cups plus add 2 potatoes= 5potatoes) w.o.
Thurs. High fat 1500cal
Fri. High carbs w.o. 1800cal
Sat. High fat 1500cal
Sun. High carbs rest repeat 1800cal
Staple foods 1kilo chicken breast i prefered no neck its ok lang may buto para sa lasa
Bacon. 92php good for 3days/1week
Tray of eggs 185php30pcs7x7=49pcsweek
Broccoli. 35-40php per kilo 2kilo/week
Cabbage
Potatoes
Tomatoes
Chocomucho
Apple 70php good for 7days
Pear 140php good for 7days
(Future plan to buy,avocadoes inaantay ko na lang kasi mag se season na sya)
Current supplement
Centrum kauubos lang=( (4days ng wala )
Kirkland f.oil =( ( 17 piraso na lang sya)
Future supplement want to buy
On multivit
Calcium w/d kirkland
F.oil kirkland
Salamat po sa mga nag view feel free to comment and suggestion
128lbsx15=1920
128lbsx 12=1536 deficits
128x0.8= 102.4grams protein a day
Home w.o. only push ups,pull ups
This is my current diet structure
Push ups 50 reps, water intake
4-7am wakeup water,coffee,banana
1st meal after w.o. 3-4pm
1chicken breast
3whole 3whites eggs scrambled in water
1cup broccoli boiled
1tomato
2nd meal 8-9pm
2cups white rice
1chicken breast
1hard boiled egg
1cup boiled cabbage
2pcs chocomucho dark (gusto ko palitan na same macros pero mababa sugar and fat)
1pear
1 multivit.
1 softgel fish oil
Last meal 11pm
3boiled potatoes
Inedit ko yung meal plan ko dahil sa mahal ng bilihin at tipid sa gasul,at sa oras
This is my high carb day
(picture was my last week food,etong latest dko pa na picturan for reference lang ang pic)
1st i put together 2 chicken breast 1 broccoli 3 boiled potatoes, 1 whole hard boiled egg after maluto
Broccoli set aside for 1st meal
Cabbage 3minutes only already cooked na set aside for 2nd meal
Hard boiled was already cooked for 2nd meal
Next the chicken breast, set aside yung isa for 2nd meal
Antay pa para sa 3potatoes
Then yung tubig na natira dun ko lulutuin yung 3whole eggs & 3whites for second meal
Bale nakain ko na 1st meal ko
Na prep. Ko na rin 2nd meal ko
At last meal ko (diskarteng tipid tipid lang=( kaya yan)
1st meal
1chicken
3whole eggs 3 whites scrambled
1broccoli
1 tomato
498Cal
(For reference lang po last week pic po ito)
2ndmeal macros (may pear po yan 80cal di nasama sa shot)
Last meal
Total nutrients macros
Rest day high fat day
Repeat first meal but this time 3pcs softgel f.oil
2ndmeal macros
This time iba procedure ng 2ndmeal ko pag high fat day
First bacon after maluto set aside
Same pan put the chicken add water
Add 1whole egg
Add cabbage
3pcs soft gel f.oil
2pcs chocomucho (naghahanap talaga ako ng alternative dito na same macros,pang tapal ko lang tlga to)
(Sa high fat day lang ko nakaka 2 luto sa gasul)
Last meal 1boiled potato
Total nutrients macros for high fat day
Repeat all
Monday high carbs w.o 1800cal
Tue. High fat 1500cal
Wed. High carbs ( add 2 cups of rice=4cups plus add 2 potatoes= 5potatoes) w.o.
Thurs. High fat 1500cal
Fri. High carbs w.o. 1800cal
Sat. High fat 1500cal
Sun. High carbs rest repeat 1800cal
Staple foods 1kilo chicken breast i prefered no neck its ok lang may buto para sa lasa
Bacon. 92php good for 3days/1week
Tray of eggs 185php30pcs7x7=49pcsweek
Broccoli. 35-40php per kilo 2kilo/week
Cabbage
Potatoes
Tomatoes
Chocomucho
Apple 70php good for 7days
Pear 140php good for 7days
(Future plan to buy,avocadoes inaantay ko na lang kasi mag se season na sya)
Current supplement
Centrum kauubos lang=( (4days ng wala )
Kirkland f.oil =( ( 17 piraso na lang sya)
Future supplement want to buy
On multivit
Calcium w/d kirkland
F.oil kirkland
Salamat po sa mga nag view feel free to comment and suggestion
Post edited by lem on
Comments
Eto pala yung 2nd meal ko kahapon
Tue. March 21 rest day high fat
5-am Water,Green tea, 10am coffee
12pm apple
3pm
2 c.breast ( 1 set aside for 2ndmeal)
3whole 3white scrambled eggs
1broccoli
1tomato
(1hardboiled egg for 2nd meal)
(1potato for last meal)
2nd meal
Fry the bacon set aside
Reheat the c.breast,then add water
Still surviving kasi last serve na ng broccoli ko ng tues. at ng cabbage ko nung monday naubos
Bokchoy subtitute
first of all welcome to PBB sir. Nice meal prep, may similarity kayo katawan ni paps @StringBean1998, you can drop by his personal journal. Paps @StringBean1998 , someone like you oh hehehe
paps parang need mo pa mag pa bulk
ano ba goal mo?
Sir yun nga po,tingnan ko muna resulta ng diet ko,actually wala akong heavy w.o. lifta kaya naghahanap sana ako ng ka gym buddy,di pa kasi ako nakakapag gym, sa bmi ko 22 naman ako ako fair naman,need ko maging 130 - 135 lbs
welcome sa PBB sir