[NOTES ON NUTRITION AND DIET]

- Eat slightly above maintenance calories ( My maintenance = 2240-2400; What I

should be intaking = 2400 )
- Eat 0.8g to 1g of protein per lb of bodyweight; I should be eating aroung 110-
120g of protein per day (assuming 30 to 40% body fat)
- Adequate dietary carbohydrate should be ingested (55–60% of total energy intake)
so that training intensity can be maintained
- Muscle is primarily protein and water
- There are data suggesting that the levels of protein intake of 1.2-1.7 g/kg/day
are required for body builders
- 5–6g of carbohydrate/kg/day
-

[BODY DATA]
Height - 5'3
Current Weight - 140lbs
My maintenance - 2,441.405 ≈ 2500 cal
BMR = 1575.1
My protein intake - 140g/day
Daily Carbs = 320g carbs/day
EAT LESS CARBS

[FOOD SOURCES DATA]

---Protein Sources---

Chicken Breast (Fillet)

- 1g = 0.3g of protein
- 1g = 2 Cal
- 1kg ≈ Php 300 (SM & Shopwise)

Fish Fillet (Seaking unseason pangasius)

- 1g ≈ 0.2g of protein
- 1g ≈ 1 cal
- 0 carbs
- 1kg ≈ Php 270 (SM)

Porkchop (SM Bonus)

- 1g ≈ 0.2g of protein (no bones no fat)
- 1g = 1.2 cal
- 1kg = Php 283 (SM)

Ground Beef (SM Bonus)

- 1g ≈ 0.2g of protein
- 1g ≈ 2 cal
- 0 carbs
- 1kg = Php 283 (SM)

Tuna (Century Tuna Flakes)

- 1g ≈ 0.13g of protein
- 1g ≈ 2 calories
- 1 can (180g) = Php 45

Eggs
- 1 egg = 6g of protein
- 1 egg ≈ 72 cal
- 1 egg ≈ 0.4 carbs
- 12pcs = Php 98

---Calorie Sources---

Del Monte Pineapple/Mango Juice (1L) (4servings)

- 130cal per 240mL
- 1L = 110 Php

Olive Oil (Dona Elena)

- 1Tbsp ≈ 120 Cal
- 1L = Php 603

Fresh Milk (Nestle)

- 250mL ≈ 160 cal
- 250mL ≈ 8.8g of protein
- 1L = Php 100

Milo
- 1g ≈ 0.13g of protein
- 1g ≈ 4 cal
- 1 bag (1.2kg) ≈ Php 314

Peanut Butter (Lily's) 7 Servings; 2 Tbsp

- 1Tbsp (20g) ≈ 4g or protein
- 1Tbsp (20g) ≈ 120 cal
- 1 Jar (296g) = Php 155

Gardenia White Bread (1 slice ≈ 29g) (14 slices per bag)

- 1 slice ≈ 67 cal
- 1 slice ≈ 2.8g of protein
- 1 slice ≈ 12.5g carbs
- 1 bag (400g) = Php 65

Gardenia Wheat Bread (1 slice ≈ 35g)

- 1 slice ≈ 91 cal
- 1 slice ≈ 4g of protein
- 1 slice ≈ 16.5 carbs
- 1 bag (600g) = Php 88

SM Bonus Mixed vegetables

- 1 bag (200g) = Php 25
- 1g ≈ 0.35 cal

Pascal Yogurt (100g)

- 4-pack = 88 Php
- 100g = 3g of protein
- 100g = 90cal

Rice
- 100g = 130 calories
- 100g = 2.7g of protein

------MEAL PLAN------

[BREAKFAST]

Peanut butter sandwich and Eggs

- 2 slices of wheat bread = 8g of rotein, 182 cal
- 2 Tbsp of peanut butter = 8g of protein, 240 cal
- 2 Eggs - 12g of protein, 144 cal
- 300g of rice (1.5 grams) = 8g of protein, 390 cal
TOTAL = 36g of Protein, 956 cal

[LUNCH]

Chicken Breast Fillet, Century tuna and Mixed Vegetables

- 150g of Chicken Breast = 30g of Protein, 195 cal
- 90g of Century Tuna (half can) = 11.7g of protein, 180 cal
- 300g of rice (1.5 grams) = 8g of protein, 390 cal
TOTAL = 49g of protein, 765 cal

[DINNER]
- 150g of Porkchop = 30g of protein, 180 cal
- 84g of Century Tuna = 11g of protein, 168 cal
- 300g of rice (1.5 grams) = 8g of protein, 390 cal
- 90g of Century Tuna (half can) = 11.7g of protein, 180 cal
TOTAL = 60.7g of protein, 918 cal

TOTAL DAILY = 145.7g of protein, 2639 cal [GO]

***Verify again protein and calorie count of items***

Fitness Plan:

Re-learn the basic exercises - 4 months

Start bulking phase and progressive overload - 4 to 5 months
Cutting - 4 months