How to Create your own MEAL PLAN

[whatever006]

no need to even balance out your daily intake - can do it weekly. unless you have cake everyday, it shouldnt be a big deal.

counting calories/keeping track of meals doesnt have to be an all-or-nothing thing. if your 'diet' works, it works. if it stops working, then you should figure out why.

I agree!.

[TheGame2303]

counting calories/keeping track of meals doesnt have to be an all-or-nothing thing. if your 'diet' works, it works.

I never said it's all-or-nothing though. Like I said, it would be better if people familiarize themselves w/ it, & to quote archer_dude13

how can you adjust or figure it out if you don't know how something works?

You see a lot of threads here lately asking the never ending question:

"Is my diet OK?"

When they can just take a few minutes & read this thread. They will save time & effort. Instead they choose to say "it's complicated", & go on days/weeks/months until they give up posting foods they think are "clean", & say their diet didn't work or something. When all they had to do was check this thread out, w/c could have made a big difference.

if it stops working, then you should figure out why.

Dun din naman pala tayo pupunta e..

[TheGame2303]

I agree!.

Bro tanong ko lang, how long have you been working out?

[archer_dude13]

When they can just take a few minutes & read this thread. They will save time & effort. Instead they choose to say "it's complicated", & go on days/weeks/months until they give up posting foods they think are "clean", & say their diet didn't work or something. When all they had to do was check this thread out, w/c could have made a big difference.

And even if you are eating "clean" but you don't know if your current diet is in a calorie surplus or deficit, then it would be very difficult for you to achieve your goal.

[javaNewb]

How much protein do you guys aim for:

1g x LBM pound of bw or 1g x pound of bw?

[simonsky96]

How much protein do you guys aim for:

1g x LBM pound of bw or 1g x pound of bw?

as many as the budget permits. pero ayos na yung 1g/pound

[archer_dude13]

How much protein do you guys aim for:

1g x LBM pound of bw or 1g x pound of bw?

Please read the first post to determine your protein intake. Also, it's not just protein that you would need, fats and carbs have their roles as well.

[SnakeMMA]

And even if you are eating "clean" but you don't know if your current diet is in a calorie surplus or deficit, then it would be very difficult for you to achieve your goal.

this post/reply hit the spot. I agree w/ archer_dude13 on this one.

eating "clean" will be useless if you're not meeting your needs. im no expert nor am I experienced in this field but I think its common sense lang naman. If you are required to eat, say, 3 apples a day to meet your daily needs, then all you need to do is eat 4 apples if you want to gain and 2 apples if you want to lose diba? it will be easier in the end. it pays if you atleast have an idea on what is the maintenance requirement for you to know/gauge if you need to increase or lower your intake depending on your goals.

just my 2cents po...

[sp@rk]

guys, i'm currently going to the gym 3x a week. my main goals in going to the gym are to remove the love handles at the same time gain a little more weight. i have 20% body fat and 10lbs short of my target weight.

please help me with my meal plan. i have computed my daily calorie needs then added 15% more. after that i multiplied my weight by .8 to get the total protein grams and by .45 for the total fat. then the remaining calories will be for the carbs.

did i use the correct numbers (in bold) to reach my main goals? my target is to gain 10lbs at the same time have nice abs by summer next year.

[blakedaddy]

^ what is your current height and weight??

[sp@rk]

5'5 and 135lbs. i want to have the same physique of junior welterweight to welterweight boxers. planning to challenge the pacman

[blakedaddy]

^ if you're at 135 at 5'5, you need to eat more but adjust your food sources... and don't forget to lift heavy

[sp@rk]

yup. i'm eating 5-6 times a day to reach my computed calories. just want to confirm if the numbers i used are correct? or do i need to adjust some figures to achieve my goal?

btw, i'm still eating bacon/hotdogs/corned beef and other filipino dishes but i make sure i keep it within my macronutrient needs for the day. is this ok?

[blakedaddy]

^ try cleaning out your sources.. focus on the sources rather than the calories and your bodyfat percentage will drastically improve

[sp@rk]

aight! thanks coach!

[archer_dude13]

guys, i'm currently going to the gym 3x a week. my main goals in going to the gym are to remove the love handles at the same time gain a little more weight. i have 20% body fat and 10lbs short of my target weight.

please help me with my meal plan. i have computed my daily calorie needs then added 15% more. after that i multiplied my weight by .8 to get the total protein grams and by .45 for the total fat. then the remaining calories will be for the carbs.

did i use the correct numbers (in bold) to reach my main goals? my target is to gain 10lbs at the same time have nice abs by summer next year.

What activity factor did you use to get your total calorie intake? It would be better if you can show your computation.

IMO, it would be difficult to lean out while gaining weight at the same time. As they say, something's gotta give. Also, it's up to you how you manage to get in your macro's since for me, meal frequency and timing is irrelevant. I used to follow the 5-6 meals/day dogma but after having done a lot of reading and updating my knowledge, I know better now.

[suswot]

Thanks a lot for this wonderful info!

[Zoho]

is it okay to drink coke zero? some people say these types of softdrinks actually fool us.

[blakedaddy]

^ every now and then, yes

[engr_bubbles023]

just want to ask kung what foods kaya pwede kainin before hitting the gym???

minsan kasi nagugutom ako habang nagwowork out... hehehe