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

Personalized na Plano sa Diyeta, Ehersisyo, at Pagbabago sa Pamumuhay

Mga Basic na Impormasyon

• Edad: 27 taon
• Taas: 177 cm
• Timbang: 126 kg
• Kasarian: Lalaki
• TDEE: 2,967 kcal/araw

Mga Layunin

1. Pagbawas ng Timbang
2. Pagdagdag ng Kalamnan
3. Pagpapanatili ng Timbang

1. Pagbawas ng Timbang

Diyeta

• Target Calories: 2,217 kcal (20% deficit mula sa TDEE)
• Macronutrient Breakdown:
  • Protina: 30% (≈ 167 g)
  • Taba: 25% (≈ 62 g)
  • Karbohidrat: 45% (≈ 250 g)

Halimbawang Menu

• Almusal:

  • 3 itlog na pinakuluan (210 kcal, 18g protina)
  • 1 saging (90 kcal, 1g protina)
  • 1 hiwa ng whole grain toast (70 kcal, 3g protina)

• Merienda:

  • Greek yogurt (150g) (100 kcal, 10g protina)

• Tanghalian:

  • 150g grilled chicken breast (240 kcal, 46g protina)
  • 150g steamed broccoli (51 kcal, 4g protina)
  • 100g brown rice (111 kcal, 2.5g protina)

• Merienda:

  • 30g nuts (170 kcal, 6g protina)

• Hapunan:

  • 200g baked salmon (400 kcal, 52g protina)
  • 200g mixed salad with olive oil (150 kcal, 2g protina)

• Snack:

  • Protein shake (30g protein, 120 kcal)

Kabuuang Calories: ~2,215 kcal, ~167g protina

Plano ng Ehersisyo

• Frequency: 5 araw bawat linggo
• Duration: 60-75 min bawat session

Halimbawa ng Lingguhang Ehersisyo:

• Lunes: Lakas (Upper Body)
• Martes: Cardio (30-45 min na brisk walking o jogging)
• Miyerkules: Lakas (Lower Body)
• Huwebes: Cardio (30-45 min cycling)
• Biyernes: Lakas (Total Body)
• Sabado: Active recovery (yoga o stretching)
• Linggo: Rest

2. Pagdagdag ng Kalamnan

Diyeta

• Target Calories: 3,467 kcal (17% surplus mula sa TDEE)
• Macronutrient Breakdown:
  • Protina: 25% (≈ 217 g)
  • Taba: 30% (≈ 115 g)
  • Karbohidrat: 45% (≈ 450 g)

Halimbawang Menu

• Almusal:

  • 4 itlog na pinakuluan (280 kcal, 24g protina)
  • 100g oats (389 kcal, 13g protina)
  • 1 saging (90 kcal, 1g protina)

• Merienda:

  • Greek yogurt (200g) (120 kcal, 12g protina)
  • 30g almonds (174 kcal, 6g protina)

• Tanghalian:

  • 200g lean ground beef (400 kcal, 60g protina)
  • 100g quinoa (120 kcal, 4g protina)
  • 200g mixed vegetables (80 kcal, 6g protina)

• Merienda:

  • Protein bar (200 kcal, 20g protina)

• Hapunan:

  • 200g grilled chicken breast (400 kcal, 46g protina)
  • 300g sweet potato (250 kcal, 4g protina)

• Snack:

  • Protein shake (50g protein, 200 kcal)

Kabuuang Calories: ~3,460 kcal, ~217g protina

Plano ng Ehersisyo

• Frequency: 5-6 araw bawat linggo
• Duration: 60-90 min bawat session

Halimbawa ng Lingguhang Ehersisyo:

• Lunes: Lakas (Upper Body)
• Martes: Lakas (Lower Body)
• Miyerkules: Cardio High Intensity (HIIT)
• Huwebes: Lakas (Push Day)
• Biyernes: Lakas (Pull Day)
• Sabado: Light Cardio o Active Recovery
• Linggo: Rest

3. Pagpapanatili ng Timbang

Diyeta

• Target Calories: 2,967 kcal (TDEE)
• Macronutrient Breakdown:
  • Protina: 25% (≈ 185 g)
  • Taba: 30% (≈ 98 g)
  • Karbohidrat: 45% (≈ 300 g)

Halimbawang Menu

• Almusal:
  • Omelette (3 itlog, veggies) + 100g oats
• Merienda:
  • 200g Greek yogurt + fruit
• Tanghalian:
  • 200g chicken breast, 150g brown rice, veggies
• Merienda:
  • Protein shake
• Hapunan:
  • Beef stir-fry + veggies + quinoa

Kabuuang Calories: ~2,967 kcal, ~185g protina

Plano ng Ehersisyo

• Frequency: 4-5 araw bawat linggo
• Duration: 30-60 min bawat session

Halimbawa ng Lingguhang Ehersisyo:

• Lunes: Lakas (Upper Body)
• Martes: Cardio (20-30 min steady-state)
• Miyerkules: Lakas (Lower Body)
• Huwebes: Active Recovery (walking/yoga)
• Biyernes: Lakas (Total Body)
• Sabado and Linggo: Rest

Pagbabago sa Pamumuhay

Pagtulog

• Target: 7-9 oras ng tulog bawat gabi
• Mag-set ng consistent sleeping schedule

Pamamahala ng Stress

• Mag-practice ng mindfulness o meditation (15-20 min araw-araw)
• Sumubok ng yoga o calming exercises

Motivasyon

• Mag-set ng maliit na layunin (short-term goals) para sa mga milestone
• Subaybayan ang progreso sa body measurements, at hindi lamang sa timbang
• Makilahok sa mga fitness community o support groups

Pangwakas na Tala

Ang mga nabanggit na plano ay maaaring ipatupad batay sa iyong mga indibidwal na pangangailangan. Palaging magandang ideya na kumonsulta sa isang rehistradong dietitian o fitness professional bago simulan ang anumang bagong regimen.