How to Create your own MEAL PLAN

[blakedaddy]

^ fruit is a safe choice

[jeremyv]

i tried calorie counting. getting within range until nasira ang phone/calorie monitor ko. ayan sira rin diet hahaha. I should start using it again

[sp@rk]

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

i used 1.5 as my activity factor.

IMO, it would be difficult to lean out while gaining weight at the same time. As they say, something's gotta give.

that's my concern as well. i guess i need to reach my target weight by january then from there i'll try to tone the muscles for summer.

btw, been reading diet plans that say i should get a gram of protein per pound of my weight (135). but from my computation (.8) it's just 108g of protein. which is which?

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.

please expound. thanks

[blakedaddy]

^let us put things into perspective... At 135 lbs and 20% bodyfat, you better get cleaner food sources than worry too much about counting calories... Even if you are in a caloric deficit but your sources aren't good, you'll make less progress than if your sources are good even if you are on a surplus...

What is your training regimen like??? Eating routine in detail?

[archer_dude13]

i used 1.5 as my activity factor.

Are you sure? This could be a bit high for you unless you have a physically demanding job and consistently train at least 3 times a week.

btw, been reading diet plans that say i should get a gram of protein per pound of my weight (135). but from my computation (.8) it's just 108g of protein. which is which?

.8g is fine. Can bump it to 1g if you wish to but still make up the same calorie intake at the end of the day.

please expound. thanks

I used to belive in the 5-6 meals/day eating "clean food" theory. After a lot of reading and questioning, I came to realize that what I've been following is utter crap.

Regarding meal frequency which focuses on fat loss, it has been said by a lot of people that eating 6x/day stokes the metabolic fire due to TEF or Thermic Effect of Food but to cite this example with some "science" behind it, you'll see that meal fequency is irrelevant:

Say we have two people, both eating the same 3000 calories per day from identical macronutrients. One eats 6 meals of 500 calories/meal while the other eats 3 meals of 1000 calories/meal and we’ll assume a TEF of 10%. So the first will have a TEF of 50 calories (10% of 500) 6 times/day. The second will have a TEF of 100 calories (10% of 1000 calories) 3 times/day. Well, 6X50 = 300 calories/day and 3X100 = 300 calories/day. There’s no difference.


http://www.bodyrecomposition.com/res...ch-review.html


Now about your food sources, I also used to believe in "clean food" sources only. This would become a psychological battle since you'd feel deprived and most end up in the losing end.

What makes up food or drinks (with the exception of water) are calories. A 500 calorie slice of pizza is no different from a 500 calorie boiled chicken breast. It will differ if you'll look at it on a macronutrient level but in terms of the amount of calories that you will ingest depending on your goal, be it weight loss/gain, it doesn't matter. Although health considerations would come into play, say you have hypertension or diabetes that would restrict you from eating some types of food.

I'm not saying that you pig out on fastfood, what I'm pointing out is you don't have to restrict yourself from just eating bland food and instead incorporate these other food sources in your daily menu to add "excitement" and not wait for another 6 days to "cheat".

Create a sustainable eating plan that you can stick out with until you reach your goals instead of torturing yourself day in and day out from eating "clean=bland" food sources ALONE. You can use this as a guideline in choosing your food sources.

@ 70% of food is whole or minimally processed foods that you love the taste of

@ 10% is whole or minimally processed food that you are just meh about

@ 10% in semi junky foods (like protein bars)

@ 10% in the fun stuff (whatever you want so long as it fits in the macros for the day)



Hope this helps.

[Drew888]

there's no such thing as clean food. just hit your macros. eat the food that you like. i support archer_dude13 for posting this. GJDM!

[TheGame2303]

^^^

Awesome posts! Couldn't have said it any better..

[blakedaddy]

@ 70% of food is whole or minimally processed foods that you love the taste of

@ 10% is whole or minimally processed food that you are just meh about

@ 10% in semi junky foods (like protein bars)

@ 10% in the fun stuff (whatever you want so long as it fits in the macros for the day)

the problem is, a lot of people use the "it fits my macros" excuse but at least 30-50% of their macros are from the "fun stuff" and not from whole foods.

For example, I've encountered it several times, someone is puzzled why he is getting fat or can't lean out, but find out, he eats a ton of fried food.

[archer_dude13]

^It's not an excuse if it's backed by science. We just can't deny the fact that no matter what the food source is it all boils down to calories and macro nutrient's. A lot my disagree with this including my old self but it's a FACT.

If there's a new research that will debunk this macro's thing then I would gladly embrace it since that's the mind set that we should have if we're willing to learn.

Here's a research comparing fastfood to an organic and supposedly "clean" food and I quote:

"This study basically backs up what I’ve been saying for years: a single fast food meal, within the context of a calorie controlled diet, is not death on a plate. It won’t destroy your diet and it won’t make you immediately turn into a big fat pile of blubber. And, frankly, this can be predicted on basic physiology (in terms of nutrient digestion) alone. It’s just nice to see it verified in a controlled setting.

It’s not uncommon for the physique obsessed to literally become social pariahs, afraid to eat out because eating out is somehow defined as ‘unclean’ (never mind that a grilled chicken breast eaten out is fundamentally no different than a grilled chicken breast cooked at home) and fast food is, of course, the death of any diet. This is in addition to the fact that apparently eating fast food makes you morally inferior as well. Well, that’s what bodybuilders and other orthorexics will tell you anyhow.

Except that it’s clearly not. Given caloric control, the body’s response to a given set of nutrients, with the exception of blood lipids would appear to be more determined by the total caloric and macro content of that meal more than the source of the food.

In terms of the hormonal response, clean vs. unclean just doesn’t matter, it’s all about calories and macros."

http://www.bodyrecomposition.com/res...ch-review.html

[blakedaddy]

^ OK then perhaps to make things clearer, let us show some examples as to what we mean...

for example: eating certain vegetables vs eating refined carbs
grilled food vs fried food

let's also not forget there is also the endocrinal response thing...

so in short, andami pang approach... at the end of the day, we have to find what works well for each individual

[archer_dude13]

^What I posted above is a classical example of clean vs. unclean food.

Training is of course another factor to consider when it comes to reaching your goals.

[ultimatejourney]

google josef rakich, this guy ate pizzas everyday when he
was cutting just cause it fits his macros. he is ripped to shredds.

[TheGame2303]

the problem is, a lot of people use the "it fits my macros" excuse but at least 30-50% of their macros are from the "fun stuff" and not from whole foods.

For example, I've encountered it several times, someone is puzzled why he is getting fat or can't lean out, but find out, he eats a ton of fried food.

Well, problema na nung individual yun. Probably they don't really grasp the essence of it. I'd put it in the "poor planning" department. Or, maybe just lazy (like me, recently )..

http://www.bodyrecomposition.com/res...ch-review.html

Lyle & Alan are the sh*t!

^ OK then perhaps to make things clearer, let us show some examples as to what we mean...

for example: eating certain vegetables vs eating refined carbs
grilled food vs fried food

let's also not forget there is also the endocrinal response thing...

so in short, andami pang approach... at the end of the day, we have to find what works well for each individual

Sa example nyo sir Blake, more on choices na to, health-wise, w/c is of course not a bad thing. But when we talk about weight management and/or body comp, ang pinaka deciding factor parin in making a difference are total calories/macros.

Here let me post a sample from I did on Nutridiary. Mas maganda i-explain kung naka-illustrate. To make it simple, let's just total 2 meals for a day:

Day 1




Day 2




As you can see, they're from different sources, but the totals are virtually the same. Also it doesn't matter if you have a heavier meal than the other, as long as again, at the end of the day the totals are the most important, whatever the goal may be..




Anyone knows what the hell is up w/ Fitday? Yung login page walang lumalabas. It's way easier there. Di ko na tuloy mabuksan yung account ko dun. Nangapa pa ko dito sa nutridiary

[blakedaddy]

Well, problema na nung individual yun. Probably they don't really grasp the essence of it. I'd put it in the "poor planning" department. Or, maybe just lazy (like me, recently )..



Lyle & Alan are the sh*t!



Sa example nyo sir Blake, more on choices na to, health-wise, w/c is of course not a bad thing. But when we talk about weight management and/or body comp, ang pinaka deciding factor parin in making a difference are total calories/macros.

Here let me post a sample from I did on Nutridiary. Mas maganda i-explain kung naka-illustrate. To make it simple, let's just total 2 meals for a day:

Day 1

http://img59.imageshack.us/img59/3364/day2k.png


Day 2

http://img695.imageshack.us/img695/8255/day1b.png


As you can see, they're from different sources, but the totals are virtually the same. Also it doesn't matter if you have a heavier meal than the other, as long as again, at the end of the day the totals are the most important, whatever the goal may be..




Anyone knows what the hell is up w/ Fitday? Yung login page walang lumalabas. It's way easier there. Di ko na tuloy mabuksan yung account ko dun. Nangapa pa ko dito sa nutridiary

understood naman yung caloric deficit but there are other things that we should also take into consideration like the ability of the liver to metabolize fat if there are less toxins to filter

that is why I was also emphasizing the smarter choices because it also focuses on not only the total macros but also the health benefit..

[TheGame2303]

understood naman yung caloric deficit but there are other things that we should also take into consideration like the ability of the liver to metabolize fat if there are less toxins to filter

that is why I was also emphasizing the smarter choices because it also focuses on not only the total macros but also the health benefit..

It's true, yes, & I agree. But that's a different story na. & we're always talking about (or assuming) we are healthy here. Meaning walang pre-existing conditions or what not.

It would also make sense to choose the "healthier" sources na din. Mas madali pang bilangin kung sakali. But the point here is, just because it's "clean (bland, tasteless stuff)" doesn't mean you ain't getting fatter if you eat more than what's needed. Just the same as because it's "dirty", doesn't automatically mean that if you ate a serving it'll magically add adipose tissue in the abdomen.

BALANCE - is the key. Or moderation. However you'd wanna put it..

[Meanie!!]

*edit*

Tungkol pala sa Caloric deficit pala yung tinatanong ko.

[bitemebiiitch]

I'll be coming home next week and I won't have time to create my own healthy meals. Is there any place that you guys might suggest where I can get healthy meals on the go?

[archer_dude13]

^Do you have any medical condition that prohibits you from eating certain types of food?

[zomatry]

I beg to disagree...think about this:
500 calories of cake and 500 calories of oats are different.
Which would you think will turn into fat? They have the same amount of calories but their quality is different!

Try to eat quality calories....

[TheGame2303]

I beg to disagree...think about this:
500 calories of cake and 500 calories of oats are different.
Which would you think will turn into fat? They have the same amount of calories but their quality is different!

Try to eat quality calories....

Dude, you're oversimplifying it. Marami pang ibang factors ang papasok dito. Which could turn into fat? Either. Kung yung 500 calories ng oats e sobra na sa maintenance ng isang tao, it will be stored as fat. Same with that of the cake, & any other food for that matter..

I totally agree w/ your last line though