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  #8941  
Old 12-06-2012, 08:27 PM
kario kario is offline
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Quote:
Originally Posted by mohdnhafidz View Post
aku buat macam ni je, 1lbs berat: 1g protein intake.

dulu aku pernah buat makan ayam sehari sekor. memang tak bertenaga langsung pasal dah kenyang makan ayam

just my 50cents
Bro..

Thanks sbb tlg reply soklan aku ek..

Anyway, itu la masalahnya, mmg pengiraaan intake protein ikut berat badan kita..

Maksud aku, boleh tak ko atau sesiapa beri contoh, APAKAH JENIS MAKANAN{protein + carb + etc) yang patut kita telan utk sehari tu..

Memang kita tau makanan berprotein ni berbagai-bagai, tetapi kalau ada satu contoh makanan yang menarik dan sihat, boleh la sesama kita amalkan..

Ok diet aku..

Di opis
=======
Pagi 9am : telur 1/2 masak 4 biji + gardenia wholemeal bread
sekeping + teo ais

Lunch 12:30 : Nasi 1/2 + kembung bakar + kuah sikit + ulam (1-2 ikat) + teo ais

Di rumah
========
Malam 9pm : Nasi 1/2 + ayam goreng (dada atau ribs) + salad + ais kosong..

Workout: kenkadang pagi kenkadang ptg
Pre-workout : 30minits sebelum ke gym : ON Whey 2 scoop + 5gram or more Creatin + air anggur

Post-workout : Dalam masa 30 minits selepas gym : ON Whey 2 scoop + 5gram or more Creatin + air anggur

So makanan sehari aku kalau berubah pun tak banyak, mostly mcmtu gak...


Rasa-rasa cukup tak protein intake aku..?
Thanks & Selamat..
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  #8942  
Old 13-06-2012, 08:33 AM
anip- sama anip- sama is offline
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Quote:
Originally Posted by kario View Post
Bro..

Thanks sbb tlg reply soklan aku ek..

Anyway, itu la masalahnya, mmg pengiraaan intake protein ikut berat badan kita..

Maksud aku, boleh tak ko atau sesiapa beri contoh, APAKAH JENIS MAKANAN{protein + carb + etc) yang patut kita telan utk sehari tu..

Memang kita tau makanan berprotein ni berbagai-bagai, tetapi kalau ada satu contoh makanan yang menarik dan sihat, boleh la sesama kita amalkan..

Ok diet aku..

Di opis
=======
Pagi 9am : telur 1/2 masak 4 biji + gardenia wholemeal bread
sekeping + teo ais

Lunch 12:30 : Nasi 1/2 + kembung bakar + kuah sikit + ulam (1-2 ikat) + teo ais

Di rumah
========
Malam 9pm : Nasi 1/2 + ayam goreng (dada atau ribs) + salad + ais kosong..

Workout: kenkadang pagi kenkadang ptg
Pre-workout : 30minits sebelum ke gym : ON Whey 2 scoop + 5gram or more Creatin + air anggur

Post-workout : Dalam masa 30 minits selepas gym : ON Whey 2 scoop + 5gram or more Creatin + air anggur

So makanan sehari aku kalau berubah pun tak banyak, mostly mcmtu gak...


Rasa-rasa cukup tak protein intake aku..?
Thanks & Selamat..
yg protein tu x reti nak komen cukup ke x., tp creatine tu 5gm jer sehari bro. kalau xnak guna air anggur., boleh bancuh dengan glukolin. e2 pendapat saya lar.,
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  #8943  
Old 13-06-2012, 11:18 AM
FaridZainol FaridZainol is offline
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1 bulan ni train dgn member aku PT Fitness 1st..
Bila dh main dgn partner baru, routine, exercise smua baru..badan pon terasa sore gila. Teringat masa mula2 training dulu..dh lama x rasa camni, sodapp!
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  #8944  
Old 13-06-2012, 01:08 PM
kario kario is offline
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Quote:
Originally Posted by anip- sama View Post
yg protein tu x reti nak komen cukup ke x., tp creatine tu 5gm jer sehari bro. kalau xnak guna air anggur., boleh bancuh dengan glukolin. e2 pendapat saya lar.,
Bro..

Thanks kerana sudi reply posting aku..
Ooooo creatine 5gram jer ek sehari.. padan la muscle ketul-ketul aku kejap besar kejap kecik..

Iskkkk.. banyak air rupanye kena kencing.... naisb baik tak overdose..

Hehehe..
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  #8945  
Old 13-06-2012, 04:01 PM
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Quote:
Originally Posted by kario View Post
Kengkawan semua,

Aku dah duk baca lama thread ni dan banyak ilmu dikongsi..
So hari ini secara officialnya aku pun terjun ke kancah bertanya soklan sbb tak silap aku selepas puas godek-godek posting semua takda yg duk crita pasal proper diet secara total.

Aku rasa ramai members dan pembaca semua ingin tau apa JENIS MAKANAN dan diet protein-carb dan etc +- yang diperlukan sehari.
CTH: Ayam ( dada - kepak - peha - etc) berapa banyak dan berapa kali??
CTH: Nasi ( sebesar penumbuk - putih -brown - beras nasi arab - etc )
CTH: SAYUR ( Ulam - bayam - salad - kobis -etc )

So soklan disini, apa kata kita tujukan kepada Tun Bata atau sesiapa sahaja yang berpengalamn dalam menDIETkan diri utk pertandingan atau untuk membina dan membentuk fizikal yang menarik..

Bagi diri aku, yg aku tau protein tu sumber dari ayam-daging-telor dan sebagainya, tetapi untuk mencapai kandungan tu kebiasaannya berapa banyak harus kita makan dalam sehari.
Nanti termakan lebih protein, ke bilik air plak jadiknyer, kalau termakan kurang protein, muscle plak nak naik..

Kita ambil CTH AYAM:
ayam + telor+ daging + susu dan memacam lagi dicampur pula dgn supplements ni.. punya la banyak.. aduyaiiii..

Boleh kompius bro...

Harap dapat pencerahan dari semua rakan-rakan yang berpengalaman yer berapa bnyk dan apakah jenis makanan yang patut kita masukkan kedalam perut kita utk sehari dan hari-hari yang lainnya..

Uishhh.. panjang nyer.. sori ek..
Selamat
berapa bnyk protein perlu di makan bergantung kepada LEAN BODY MASS KITA. kalo tk tau tgk je weigght kita.

tukar kpd pounds jd senang kira.

CONTOH
70 kg x 2.2 = 154 pounds.

Rules dia selalu kalo nk sizing 1.5-2.0 lbs per pound of bodyweight.

kita ambik 1.5, so, 154 x 1.5 = 231 grams protein per day.

kalo nk tau brape protein contohnye drpd dada ayam ke susah skit la nk kira...brape besar dan berat plak ayam tu? so agak2 je dlm 24-40g.

aku cadangkan korg cek kat fitday.com atau cekodok.com

kalau putih telur dlm 3g. whole eggs 5-7g.

dari 231g protein kita dpt dalam 924 kalori, sebab setiap gram protein ada 4kcal. so the rest of calory buleh drpd carbs dan fat.


harap membantu
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  #8946  
Old 13-06-2012, 04:36 PM
aiman27 aiman27 is offline
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Quote:
Originally Posted by bata View Post
berapa bnyk protein perlu di makan bergantung kepada LEAN BODY MASS KITA. kalo tk tau tgk je weigght kita.

tukar kpd pounds jd senang kira.

CONTOH
70 kg x 2.2 = 154 pounds.

Rules dia selalu kalo nk sizing 1.5-2.0 lbs per pound of bodyweight.

kita ambik 1.5, so, 154 x 1.5 = 231 grams protein per day.

kalo nk tau brape protein contohnye drpd dada ayam ke susah skit la nk kira...brape besar dan berat plak ayam tu? so agak2 je dlm 24-40g.

aku cadangkan korg cek kat fitday.com atau cekodok.com

kalau putih telur dlm 3g. whole eggs 5-7g.

dari 231g protein kita dpt dalam 924 kalori, sebab setiap gram protein ada 4kcal. so the rest of calory buleh drpd carbs dan fat.


harap membantu
2.2 x 1.5 = 3.3.
kenapa tak 70kg x 3.3 = 231 lbs
lg sng nak kira, itu kiraan yg aku fahamla...
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  #8947  
Old 13-06-2012, 04:46 PM
kario kario is offline
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Quote:
Originally Posted by bata View Post
berapa bnyk protein perlu di makan bergantung kepada LEAN BODY MASS KITA. kalo tk tau tgk je weigght kita.

tukar kpd pounds jd senang kira.

CONTOH
70 kg x 2.2 = 154 pounds.

Rules dia selalu kalo nk sizing 1.5-2.0 lbs per pound of bodyweight.

kita ambik 1.5, so, 154 x 1.5 = 231 grams protein per day.

kalo nk tau brape protein contohnye drpd dada ayam ke susah skit la nk kira...brape besar dan berat plak ayam tu? so agak2 je dlm 24-40g.

aku cadangkan korg cek kat fitday.com atau cekodok.com

kalau putih telur dlm 3g. whole eggs 5-7g.

dari 231g protein kita dpt dalam 924 kalori, sebab setiap gram protein ada 4kcal. so the rest of calory buleh drpd carbs dan fat.


harap membantu
Memang banyak membantu..
Terima kasih Tun Bata dengan penerangan yang jelas tu..

Anyway, kalau nak badan menarikS tertariks sambil mengebom mcm badan Tun Bata apa yang ko telan ek selain constant training tu?

Crita arr sket Tun Bata diet ko tu.. badan aku kekejap okay kekejap KO.. adehhh tak maintain betul arrr.. maybe diet aku yang kang kelibut ni..

Thanks and gerakS
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  #8948  
Old 13-06-2012, 05:11 PM
bata bata is online now
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Quote:
Originally Posted by aiman27 View Post
2.2 x 1.5 = 3.3.
kenapa tak 70kg x 3.3 = 231 lbs
lg sng nak kira, itu kiraan yg aku fahamla...
tak mesti 1.5. ada org ambik 2.0, ada 2.5, bergantung kpd bajet masing, sbb tu tk guna rules 3.3.

satu lg 231 gram bukan pounds. aku darab 2.2 tu sbb nk tukar jd pounds.
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  #8949  
Old 13-06-2012, 05:12 PM
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Quote:
Originally Posted by kario View Post
Memang banyak membantu..
Terima kasih Tun Bata dengan penerangan yang jelas tu..

Anyway, kalau nak badan menarikS tertariks sambil mengebom mcm badan Tun Bata apa yang ko telan ek selain constant training tu?

Crita arr sket Tun Bata diet ko tu.. badan aku kekejap okay kekejap KO.. adehhh tak maintain betul arrr.. maybe diet aku yang kang kelibut ni..

Thanks and gerakS
badan aku bnyk sebab latihan....aku kdg diet pn tunggang langgang tp training tk penah miss dlm masa 6 thun aku tk penah totally stop
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  #8950  
Old 13-06-2012, 05:32 PM
arifrahmanz arifrahmanz is offline
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bata sudah tukar avatar
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