How to Create your own MEAL PLAN

[bitemebiiitch]

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

Wala naman, I can eat any types of food.

[sunsilkpink]

great post!! for those who think this is complicated, try using a calculator. baka bumilis mga computation nyo. anyway,

what i'm looking for is some sort list wherein the grammage of nutrients in food are listed. for example: 6oz of chicken has xxxgrams of protein xx grams of carbs etc.

any of you guys have that?

YUP! the FNRI book is what you're looking for. Halos lahat na ng pagkain nandoon. Mabibili sa DOST kaso nakalimutan ko na kung magkano. Yung Philippine Food Composition Tables lahat ng macro at micro nutrients nakalista. Gamit ng mga Nursing (at iba pang related courses) sa paggwa ng meal plan.GOODLUCK :P

[gunther18]

great post!! for those who think this is complicated, try using a calculator. baka bumilis mga computation nyo. anyway,

what i'm looking for is some sort list wherein the grammage of nutrients in food are listed. for example: 6oz of chicken has xxxgrams of protein xx grams of carbs etc.

any of you guys have that?

=================

you're looking for the FEL (Food Exchange List) its very useful. mura lang yang less 100 at FNRI-DOST.. yan abg Bible namin mga RND ( Registered Nutritionist-Dietitian)

[TheGame2303]

=================

you're looking for the FEL (Food Exchange List) its very useful. mura lang yang less 100 at FNRI-DOST.. yan abg Bible namin mga RND ( Registered Nutritionist-Dietitian)

Bossing matanong lang, saan mismo yung location ng mapagbibilhan?

[gunther18]

Bossing matanong lang, saan mismo yung location ng mapagbibilhan?

DOST compound, bicutan, Taguig City. sayang naibigay ko na *** mga FEL ko sa mga ka profession ko..

[archer_dude13]

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....

If you're OVER your daily maintenance then whatever you eat will turn into fat.

Again, I'm not preaching to eat nothing but "junk" try to understand my statements first.

[killuminati]

yo, ok lang ba kumain ng carbs as post workout ? to be specific LUGAW(na nabibili sa karenderya) + 4 eggs , btw it will be the last carb that i will eat on the whole day, after that puro protein na

[archer_dude13]

^Nothing wrong with it. What's important is you hit your calorie intake and macro's at the end of the day.

FYI, Cabrs and Protein has the same number of calories per gram.

[killuminati]

kk, high protein low carbs diet kasi ako *****

[killuminati]

yung skim milk tatangalin ko na rin siguro sa diet ko, ang mahal eh 70 pesos each yun eh 3x week bale 210 pesos....tilapia nalang ipapalit ko protein din naman yun solid food pa

[sp@rk]

guys, any alternatives to cooking chicken grilled and tilapia pan fried? need some varieties. any body and fitness websites i can check for recipe/instructions?

also what can i substitute to chicken and tilapia with the same price range?

lastly, want to cut my processed food intake. what can i eat for breakfast with rice instead of the usual hotdog/tocino/bacon?

thanks!

[TheGame2303]

^ Check bodybuilding.com. May mga recipes dun..

You can go for Cream Dory (Pangasius) fish. A bit cheaper, tapos fillet na sya. Easy to cook, easy to eat. Been eating that for months now.

How about eggs?

[sp@rk]

^ Check bodybuilding.com. May mga recipes dun..

You can go for Cream Dory (Pangasius) fish. A bit cheaper, tapos fillet na sya. Easy to cook, easy to eat. Been eating that for months now.

How about eggs?

checked cream dory's nutrition facts, it's about 10g less protein than chicken/tilapia. so if i'm going to substitute it for chicken/tilapia i need to eat two pieces per meal right?

tried eating eggs (2 per day) everyday. i surpassed 1 month but can't go on any longer. i compensated it by just adding my serving of peanut butter and milk

thanks for the reply!

[TheGame2303]

^

Depende yan sa weight. Make sure when you compare keep in mind the weight. I buy pre-packed 1kilo of Pangasius (around P150), 3 pieces of fillets yun. Each piece is around 45g of protein. Compared to tilapia, mas lamang lang ng konti yung tilapia sa protein & fat, pero mas mahal. & I hate bony fish. Yung fillet ng tilapia, mas mahal..

Di mo ba trip eggs? You can just eat chicken or fish na rin sa breakfast, doesn't matter. Or you can just stick to your dogs & bacon. As long as you balance it out anyways. Pero kung ayaw mo talaga ng masyadong processed, chicken/fish/ or eggs talaga best choices mo

[sp@rk]

^ will check the market. thanks a lot coach

[TheGame2303]

^ No sweat brah. But don't call me coach. Sila sir Blake & sila sir Eddie lang may title na ganyan dito. hehe

[blakedaddy]

^ marami din iba na deserving na tawagin na coach, alubrado3 and military_press are also deserving of the title of "coach"

just my 2 cents

[TheGame2303]

Ah yes, yes. Them too

[EmmaBlack]

thanks for posting this. it will be really useful

[karlopex]

Hi sirs, please check my meal plan. Not sure if I'm in the right place to do this though.

Anyway, Around 11 months ago I was at 230+ lbs. Now I'm at 190. I'm 24, 6'1 tall. Goes to the gym 3-4x/week. I'm very happy with my progress except hindi ko matanggal ang love handles ko. I'm pretty much ok with my weight now, so the goal na lang is to gain muscle mass while losing the annoying love handles.

Daily:
3 egg whites
3 bananas (saba)
1/4 medium size pineapple or 2 pcs. apple or 2 pcs ponkan whichever is available
1 cup of rice
2 slices wheat bread
1/4 kilo steamed fish fillet
1 cup vegetable (either chopsuey, pinakbet)
2-3 pcs grilled chicken breast fillet
1-1 1/2 cup oatmeal
1 scoop whey
9 glasses water
1 scoop of tomato catsup

By the way I'm following the SS program. Thanks!