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

Narito ang isang personalized na plano sa diyeta, ehersisyo, at pamumuhay batay sa mga pisikal na parameter at TDEE ng gumagamit.

1. Pagbawas ng Timbang

Layunin: Magbawas ng 0.5 hanggang 1 kg bawat linggo. Ito ay nangangahulugan ng paglikha ng calorie deficit na 500 hanggang 1,000 kcal bawat araw.

Pang-araw-araw na Caloric Intake:

• Target Caloric Intake: 1,764 hanggang 1,764 kcal

Macronutrient Breakdown:

• Protina: 30% (528 kcal o 132 g)
• Taba: 25% (441 kcal o 49 g)
• Karbohidrat: 45% (795 kcal o 199 g)

Diyeta

Sample Meal Plan:

• Agahan:

  • 3 piraso ng itlog (210 kcal)
  • 1 slice whole-grain toast (70 kcal)
  • 1 medium avocado (250 kcal)

• Merienda:

  • 1 medium apple (95 kcal)
  • 1 tbsp almond butter (100 kcal)

• Tanghalian:

  • Grilled chicken breast (150 g) (250 kcal)
  • 1 cup brown rice (215 kcal)
  • 1 cup steamed broccoli (55 kcal)

• Merienda:

  • Greek yogurt (170 g, non-fat) (100 kcal)
  • 1/4 cup mixed nuts (200 kcal)

• Hapunan:

  • Baked salmon (150 g) (280 kcal)
  • 1 medium sweet potato (112 kcal)
  • Mixed greens salad (50 kcal) with olive oil dressing (100 kcal)

Plano ng Ehersisyo

Frequency: 5-6 times a week

Routine:

• Strength Training: 3 times a week (45-60 minutes)
  • Day 1: Chest and Triceps
  • Day 2: Back and Biceps
  • Day 3: Legs and Shoulders
• Cardio: 3 times a week (30-40 minutes)
  • Brisk walking, cycling, or jogging.

2. Pagdagdag ng Kalamnan

Layunin: Makakuha ng 0.25 hanggang 0.5 kg bawat linggo.

Pang-araw-araw na Caloric Intake:

• Target Caloric Intake: 2,764 kcal

Macronutrient Breakdown:

• Protina: 30% (829 kcal o 207 g)
• Taba: 25% (691 kcal o 77 g)
• Karbohidrat: 45% (1,244 kcal o 311 g)

Diyeta

Sample Meal Plan:

• Agahan:

  • 4 piraso ng itlog (280 kcal)
  • Overnight oats with 1 banana and 2 tbsp peanut butter (400 kcal)

• Merienda:

  • Protein shake with 1 scoop whey protein and almond milk (200 kcal)

• Tanghalian:

  • Grilled steak (200 g) (400 kcal)
  • 1 large baked potato (250 kcal)
  • Mixed vegetables stir-fry (100 kcal)

• Merienda:

  • Hummus with carrot and cucumber sticks (200 kcal)

• Hapunan:

  • Shrimp stir-fry with quinoa (1 cup) (500 kcal)
  • Spinach salad (50 kcal) with vinaigrette dressing (100 kcal)

Plano ng Ehersisyo

Frequency: 5-6 times a week

Routine:

• Strength Training: 4 times a week (60-75 minutes)
  • Day 1: Upper body
  • Day 2: Lower body
  • Day 3: Full body
  • Day 4: Olympic lifts (under supervision if necessary)
• Cardio: 2 times a week (20-30 minutes) at high intensity (HIIT).

3. Pagpapanatili ng Timbang

Layunin: Panatilihin ang timbang sa parehong antas.

Pang-araw-araw na Caloric Intake:

• Target Caloric Intake: 2,264 kcal

Macronutrient Breakdown:

• Protina: 30% (679 kcal o 170 g)
• Taba: 25% (566 kcal o 63 g)
• Karbohidrat: 45% (1,019 kcal o 255 g)

Diyeta

Sample Meal Plan:

• Agahan:

  • 3 piraso ng itlog (210 kcal)
  • 1 slice whole-grain toast (70 kcal)
  • 1 tbsp peanut butter (100 kcal)

• Merienda:

  • 1 banana (105 kcal)

• Tanghalian:

  • Grilled chicken salad with various vegetables and dressing (450 kcal)

• Merienda:

  • Greek yogurt (200 kcal)

• Hapunan:

  • Baked fish (150 g) (300 kcal)
  • 1 cup brown rice (215 kcal)
  • Steamed vegetables (100 kcal)

Plano ng Ehersisyo

Frequency: 4-5 times a week

Routine:

• Strength Training: 3 times a week (45-60 minutes)
  • Alternate muscle groups
• Cardio: 2 times a week (30-40 minutes)

Mga pagbabago sa Pamumuhay

1. Pagtulog:

   • Target ng 7-9 oras ng tulog bawat gabi.
   • Mag-set ng regular na oras ng pagtulog at paggising.

2. Pamamahala ng Stress:

   • Magpraktis ng mindfulness o meditation sa loob ng 10-15 minuto araw-araw.
   • Magsagawa ng ehersisyo na nagpapaluwag ng tensyon, tulad ng yoga.

3. Motibasyon:

   • Magtakda ng mga realistic na layunin at subaybayan ang progreso.
   • Makisali sa isang community o makahanap ng workout partner.

Pangwakas na Tala

Mahalaga ang pagkonsulta sa isang registered dietitian o personal trainer para sa mga personalized na rekomendasyon at upang matiyak ang kaligtasan at tamang pagsasanay. Ang mga iminungkahing plano ay batay sa mga pangkaraniwang prinsipyo ng nutrisyon at ehersisyo.