Bilang isang 33-taong-gulang na babae na may taas na 4572 sentimetro (na tila isang typo, dahil ito ay masyadong mataas para sa isang tao), at isang timbang na 20.87 kg, mukhang mayroong mga isyu sa pagkakaunawa ng iyong mga pisikal na parameter. Gayunpaman, batay sa ibinigay na TDEE na 34,149 kcal/araw, tila mayroong hindi pagkakaunawaan, dahil ang karaniwang TDEE para sa isang tao ay nasa pagitan ng 1,600 - 3,000 kcal/araw. Gayunpaman, magbibigay ako ng mga mungkahi batay sa mga layunin na iyong nabanggit.
1. Pagbawas ng Timbang
Pang-araw-araw na Caloric Intake: 1,200 - 1,500 kcal
Diet Plan:
- Protina: 100 g (400 kcal)
- Taba: 40 g (360 kcal)
- Carbohydrates: 150 g (600 kcal)
Sample Meal Plan:
-
Breakfast:
- 2 scrambled eggs (140 kcal)
- 1 slice whole grain toast (80 kcal)
- 1 small apple (80 kcal)
-
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette (400 kcal)
-
Snack:
-
Dinner:
- Baked salmon (200 g) (400 kcal)
- Steamed broccoli (50 kcal)
Total: 1,400 kcal
Exercise Plan:
- Frequency: 5 days a week
- Duration: 45-60 minutes
- Type:
- Cardio: 3 days (running, cycling, or swimming)
- Strength Training: 2 days (focus on major muscle groups)
Example Weekly Plan:
- Monday: Cardio (running) - 45 minutes
- Tuesday: Strength (upper body) - 60 minutes
- Wednesday: Cardio (cycling) - 45 minutes
- Thursday: Strength (lower body) - 60 minutes
- Friday: Cardio (swimming) - 45 minutes
- Saturday & Sunday: Rest or light activity (walking)
Lifestyle Changes:
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Practice mindfulness or yoga for 10-15 minutes daily.
- Motivation: Set small, achievable goals and track your progress.
2. Pagdagdag ng Kalamnan
Pang-araw-araw na Caloric Intake: 2,200 - 2,500 kcal
Diet Plan:
- Protina: 150 g (600 kcal)
- Taba: 70 g (630 kcal)
- Carbohydrates: 300 g (1,200 kcal)
Sample Meal Plan:
-
Breakfast:
- Oatmeal with almond butter and banana (400 kcal)
-
Lunch:
- Quinoa bowl with black beans, avocado, and chicken (600 kcal)
-
Snack:
-
Dinner:
- Steak (200 g) with sweet potatoes and asparagus (800 kcal)
Total: 2,100 kcal
Exercise Plan:
- Frequency: 5-6 days a week
- Duration: 60-90 minutes
- Type:
- Strength Training: 4-5 days (focus on progressive overload)
- Cardio: 1-2 days (moderate intensity)
Example Weekly Plan:
- Monday: Strength (upper body) - 60 minutes
- Tuesday: Strength (lower body) - 60 minutes
- Wednesday: Cardio (HIIT) - 30 minutes
- Thursday: Strength (full body) - 60 minutes
- Friday: Cardio (steady state) - 45 minutes
- Saturday: Strength (upper body) - 60 minutes
- Sunday: Rest
Lifestyle Changes:
- Sleep: Prioritize recovery with adequate sleep.
- Stress Management: Engage in hobbies or activities you enjoy.
- Motivation: Join a fitness community or find a workout buddy.
3. Pagpapanatili ng Timbang
Pang-araw-araw na Caloric Intake: 1,800 - 2,200 kcal
Diet Plan:
- Protina: 120 g (480 kcal)
- Taba: 60 g (540 kcal)
- Carbohydrates: 250 g (1,000 kcal)
Sample Meal Plan:
-
Breakfast:
- Smoothie with spinach, protein powder, and mixed berries (300 kcal)
-
Lunch:
- Turkey sandwich on whole grain bread with veggies (500 kcal)
-
Snack:
-
Dinner:
- Grilled chicken with brown rice and vegetables (600 kcal)
Total: 1,600 kcal
Exercise Plan:
- Frequency: 4-5 days a week
- Duration: 45-60 minutes
- Type:
- Cardio: 2-3 days
- Strength Training: 2-3 days
Example Weekly Plan:
- Monday: Cardio (walking/jogging) - 45 minutes
- Tuesday: Strength (full body) - 60 minutes
- Wednesday: Cardio (cycling) - 45 minutes
- Thursday: Strength (upper body) - 60 minutes
- Friday: Cardio (swimming) - 45 minutes
- Saturday: Strength (lower body) - 60 minutes
- Sunday: Rest or light activity
Lifestyle Changes:
- Sleep: Maintain a consistent sleep schedule.
- Stress Management: Incorporate relaxation techniques.
- Motivation: Regularly reassess goals and celebrate achievements.
Pangwakas na Tala
Mahalaga ang pagkonsulta sa isang rehistradong dietitian o personal trainer upang makuha ang tamang impormasyon at suporta batay sa iyong mga indibidwal na pangangailangan at kondisyon. Ang mga plano ay maaaring iakma batay sa iyong mga personal na preference at kalagayan sa kalusugan.
