Kabuuang Pang-araw-araw na Gastos ng Enerhiya (TDEE)

Narito ang isang detalyadong plano para sa mga layunin ng pagbawas ng timbang, pagdagdag ng kalamnan, at pagpapanatili ng timbang batay sa iyong mga pisikal na parameter at Kabuuang Pang-araw-araw na Paggastos ng Enerhiya (TDEE) na 2,017 kcal.

1. Pagbawas ng Timbang

Target Calorie Intake: 1,517 kcal (500 kcal deficit)

Nutritional Breakdown:

• Protein: 30% = 113 g (452 kcal)
• Fats: 25% = 42 g (378 kcal)
• Carbohydrates: 45% = 170 g (680 kcal)

Sample Meal Plan:

• Breakfast:

  • 1 serving of oatmeal (40g) with 1/2 banana
  • 1 boiled egg
  • Total: 280 kcal

• Snack:

  • 1 medium apple
  • Total: 95 kcal

• Lunch:

  • Grilled chicken breast (100g) with mixed salad and olive oil (1 tsp)
  • Quinoa (1/2 cup cooked)
  • Total: 450 kcal

• Snack:

  • Greek yogurt (100g) with a handful of berries
  • Total: 120 kcal

• Dinner:

  • Salmon (100g) with steamed broccoli (100g) and sweet potato (1 medium)
  • Total: 570 kcal

• Total Daily Calories: 1,515 kcal

Plano ng ehersisyo:

• Frequency: 5-6 days a week

• Cardio: 3-4 days (20-30 minutes each session - jogging, cycling, or HIIT)

• Strength Training: 2-3 days (focus on:

  • Day 1: Upper Body (Push-ups, Dumbbell Rows, Shoulder Press)
  • Day 2: Lower Body (Squats, Lunges, Deadlifts)
  • Day 3: Full Body (Burpees, Plank Rows, Kettlebell Swings)

Duration: 45 minutes per session, including warm-up and cool down.

Mga pagbabago sa pamumuhay:

• Pagtulog: 7-9 hours bawat gabi. Ang magandang pagtulog ay mahalaga para sa recovery at pagbabawas ng timbang.
• Pamamahala ng stress: Sikaping isama ang yoga, meditation, o simpleng paglalakad sa likas na yaman sa iyong routine.
• Pananatili ng motibasyon: Mag-set ng maliliit na layunin, mag-log ng iyong progreso, at isama ang mga kaibigan sa iyong fitness journey.

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2. Pagdagdag ng Kalamnan

Target Calorie Intake: 2,017 kcal (maintain current level)

Nutritional Breakdown:

• Protein: 30% = 151 g (604 kcal)
• Fats: 25% = 56 g (504 kcal)
• Carbohydrates: 45% = 226 g (904 kcal)

Sample Meal Plan:

• Breakfast:

  • 2 egg omelet with 1/2 avocado and whole grain toast
  • Total: 400 kcal

• Snack:

  • Protein shake with banana
  • Total: 250 kcal

• Lunch:

  • 150g turkey breast with brown rice (1 cup) and vegetables
  • Total: 500 kcal

• Snack:

  • Cottage cheese (100g) and 1 tbsp of almond butter
  • Total: 200 kcal

• Dinner:

  • 150g of lean beef with sweet potato and steamed green beans
  • Total: 600 kcal

• Total Daily Calories: 1,950 kcal

Plano ng ehersisyo:

• Frequency: 5-6 days a week
• Strength Training: 4-5 days with an emphasis on progressive overload and compound movements.
• Cardio: 1-2 days as active recovery (30 mins swimming or light jogging).

Mga pagbabago sa pamumuhay:

• Pagtulog: 8-10 hours bawat gabi upang masigurong makabawi ang mga kalamnan.
• Pamamahala ng stress: Maghanap ng mas malikhain o masayang aktibidad tuwing weekend.
• Pananatili ng motibasyon: Sumali sa isang fitness community o maghanap ng workout buddy para sa mas magandang commitment.

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3. Pagpapanatili ng Timbang

Target Calorie Intake: 2,017 kcal (maintain current level)

Nutritional Breakdown:

• Protein: 25% = 126 g (504 kcal)
• Fats: 30% = 67 g (600 kcal)
• Carbohydrates: 45% = 226 g (904 kcal)

Sample Meal Plan:

• Breakfast:

  • Greek yogurt with honey and granola
  • Total: 400 kcal

• Snack:

  • 1 banana
  • Total: 100 kcal

• Lunch:

  • Quinoa (1 cup cooked) with black beans and salsa
  • Total: 450 kcal

• Snack:

  • Almonds (30g)
  • Total: 180 kcal

• Dinner:

  • Chicken stir-fry with mixed vegetables and brown rice
  • Total: 700 kcal

• Total Daily Calories: 1,830 kcal

Plano ng ehersisyo:

• Frequency: 4-5 days a week
• Combination: 2-3 days of strength training and 2-3 days of cardio activities of your choice.

Mga pagbabago sa pamumuhay:

• Pagtulog: 7-8 hours ng tulog upang mapanatili ang magandang kondisyon ng katawan.
• Pamamahala ng stress: Magpakatatag sa mga positibong aktibidad at maglaan ng oras para sa mga Libangan.
• Pananatili ng motibasyon: Subukan ang bagong aktibidad, o i-update ang iyong workout routine para maging fresh ang iyong routine.

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Mahalaga na ang bawat indibidwal ay may kanya-kanyang pangangailangan at maaaring magbago ang mga ito ayon sa personal na preferensiya at kalusugan, kaya makipag-ugnayan sa isang registered dietitian o fitness coach para sa mas personalisadong plano batay sa aktwal na progreso at pangangailangan.