Cutting meal plan.
pbarreto6699
Posts: 13
Can you all check my meal plan for cutting if tama ba. Thanks in advance! Happy lifting! 
Breakfast (8:00am-9:00am) - 1 whole egg, 4 egg whites, 2 slices white bread and 2 tbps of peanut butter.
Lunch (12:00nn-1:00pm) - half white rice and ulam.
Snack (3:00pm-4:00pm) - w/o salt roasted peanuts.
BUHAT (6:00pm-7:00pm) - pre workout black coffee, 5g creatine, 2 amino tabs.
Dinner (9:00pm-10:00pm) - 2 amino tabs, half white rice and 1 whole chicken 1000grams (boiled only).
Post edited by pbarreto6699 on
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Hindi ako nagbibilang ng macros boss. hahaha. basta ginagawa ko lang high protein low carbs.
oo tatry ko muna boss sana makakita ako ng magandang resulta. hehe
tama po ba yung nabasa ko, isang kilong manok for dinner? at fried pa hehe ;o
nagulat din ako isang buong pritong manok for dinner? hehe
How is this a cutting diet? This is more or less 3000 calories. If this were my daily diet, I'd be overweight or obese in a month or two. How tall are you?
@wolverine57 @t4g4y oo mga boss tama nakita niyo. 1 whole chicken every dinner ginagawa ko after ko magbuhat. mura lang kasi manok dito sa qatar. haha.. ano ba maganda bukod sa prito?
@SteelHead my height is 5'6 boss. for me 1 whole chicken is the easy way to get protein. also eggs and peanuts. i didn't take whey protein. only creatine and amino tabs 2222.
imho, compute mo muna tdee mo then yung maintenance tdee mo ay bawasan mo ng 300 to 500 calories.
Okay, ang sabi ko sa 3000 calories, tataba ako agad, and that's considering na 5'8 ako and EVERY DAY ako nagwoworkout. 5'6 ka, mas mababa yung TDEE mo. UNLESS physical ang work mo, kasi kung physical ang work mo mas marami ka mabuburn na calories. Now, kung sa office ka madalas and nakaupo ka lang, there's no way na papayat ka jan.
Hindi ka pwedeng kumain ng buong chicken. Kailangan mo maging mapili sa parte ng chicken na kakainin mo. Kung gusto mo ng low calories, sa chicken breast ka. Walang skin, hindi thighs, hindi legs. Yung chicken breast talaga pinakamababang calories sa chicken. It's up to you na kung anong luto gagawin mo dun para magawa mong appetizing yun.
I'm gonna share something to you to manipulate the number of calories and actually get to eat more.
For breakfast, I eat pan-grilled chicken breast 200 grams - that's 60 grams of protein = 270 calories. Nilalagyan ko lang yan ng mga 1 tbsp na barbecue sauce, yung nabibili sa supermarket mga 40 calories per tbsp, and then konting dry spice rub = 0 calories yun may nabibili nun sa S&R dito sa Pinas. Hanap ka na lang jan sa Qatar. And then 2 slices of wheat bread. 180 calories. And then cucumber mga 50-100 grams, negligible na yung 16 calories nun halos.
For lunch, what I do is I add more volume to the food by using a lot of vegetables. So, example, sinigang na chicken breast: 200 grams of chicken breast = 270 calories, 150 grams of vegetables = 100 calories, 1 cup of white rice = 210 calories, and then add ng mga 20 calories para dun sa sinigang flavor mix.
Dinner = 200 grams of cream dory (I just cook it sa teflon pan) then I add a bit of soy sauce, calamansi, tomato, and konting sibuyas, parang yung pinapalaman sa inihaw na bangus = And that's around 260 calories lang. Bilang mahilig ako sa tortang talong, dalawang tortang talong and 2 eggs = 210 calories. Now, here's what I do with the rice to add more VOLUME: I do vegetable bibimbap style: I julienne cut mo yung carrots, cucumber, then I add togue, and mushroom mga 100 grams yun lahat + gochujang (red chili paste na Korean) + 1 cup of rice. I mix mo lang. That's more or less, 275 calories.
Breakfast = 270 + 40 + 180 + 16 = 506
Lunch = 270 + 100 +210 + 20 = 600
Dinner = 260 + 210 + 275 = 745
Total calories 1851, protein = 170-180 grams
Then aside from lifting, I do brisk walking sa treadmill ng mga 250 calories every night para makapagbawas at maging 1600 lang yung calorie intake ko. And then, bahala na ko kung ano pa isingit singit ko na pagkain dun, minsan konting sweets, coffee, o yung mga 120-30 calories na crackers or biscuit. Then I end up with a total of 1900-2000 calories per day lang. May DEFICIT na kong 500 nun. 500 calories * 7 = 3500 calorie deficit = 1 pound of weight, do that in 4 weeks, a little less than 2kg per month na yun na weight loss.
You don't have to be miserable sa diet mo. Kailangan mo lang itweak.
I don't use much oil. I Just use a little bit of olive oil, para sa bibimbap ko and para hindi dumikit yung chicken sa pan. Very little lang.
@SteelHead ang work ko dito sa qatar salesman boss. kaya more on lakad lakad. kaya kahit papaano nakakaburn ng calories tama diba? nagtry din pala ako kagabi. binoiled ko lang yung whole chicken with some ginger then sawsawan ko yung konting toyo at suka para magkalasa naman konti then half white rice. hindi ko kinain yung skins. later i'll try to remove the wings, thighs and legs. pamimigay ko na lang sa kasama ko sa bahay. hahaha. hindi kasi ako nagbibilang talaga ng calories for the whole day boss eh.
@bundesheer sorry boss ah pero nakakahiya man hindi ako nagbibilang ng cals and carbs. swear. hahaha. but sinisigurado ko na my protein palagi ako sa snacks ko. last month kain kung kain kung lang. pero ngayon hindi na.