Ok gets sir. Yung workout time po mag fall din sa fasting time di ba po? So ok lang sir kahit di ako cutting? Halimbawa lean muscles lang gusto ko add. Medyo sanay kasi ako 7-8 meals a day po so sa tingin ko medyo mag aajust ako pagkasyahin siya sa 8 hours.
Sir pwede share nyo yun diet at sked ng pagkain nyo? Para magkaroon lang po ako idea kung paano i adjust diet ko TIA
"IF" might not be the best meal plan for you. Pwede ka rin naman sa 6 or more meals a day. I just suggest this as a possible alternative. In my experience I just get more vascular and leaner while doing "IF". And besides, I personally get more satisfaction seeing striations and veins on my muscles instead of bulkiness which is mostly adipose tissue lang naman
Uhmm.. currently I only workout 3 times a week.. actually my doctor advised me totally stop working out because of a rotator cuff tendinitis. Apparently, besides some muscle imbalances, I was working out too hard and too often according to my doctor.
Diet sched -
6AM - Wake up ; 1 Liter of water immediately
8AM - Arrives at work
8AM - 12NN /1PM- 2 to 3 Liters of water / Sometimes a warm cup with freshly squeezed lemon in the early part to flush out some toxins in the liver
350 Calories /
1PM - around this time that I eat my first meal. 2 spoonfuls of VCO (Virgin coconut oil) which normally nilalagok ko na lang pag tinatamad ako kutsarain lol
And then Protein Shake (1 scoop)
800~900 Calories /
2~3PM Brown rice (100g when uncooked) basta puno yung 600ml / 20 oz na lock and lock na baunan ko. And then kung ano mang maprepare ko an ulam kinagabihan. Usually 4 to 6 eggs ito or 1/3 kilo chicken breasts and then kung ano man luto(steamed or stir fried / or with green beans). Take note I use butter as oil for cooking, more fat.. the better hehe.
150 Calories /
4~5PM - Bago umuwi 1 more protein shake (1 scoop).
6~7 PM - Workout for 45 mins to 1 hr (usually 2 body parts)
300 Calories
8~9PM - Post Workout Protein Shake ( 1 scoop of whey and 250 ml Whole Fatty Milk!) Minsan mapipilitan lang ako tumikim tikim sa luto ng GF ko kasi nagagalit hehe.
Wow thats actually 1700 Calories already but on some days when food is scarce or I don't eat brown rice at all it can go down to 1400 or 1300. Mabilis kasi lumubog ung cheeks ko kapag walang brown rice and I love/hate when people say I look sick. I just show them my proverbial "guns" whenever they tell me that. lmao.
On weekends when I don't have to go to work I work out at around 11 AM or 12 nn. Then eat the heaviest meal after that. I actually thrive or enjoy working out fasted more. It just so happens I have a 9-5 schedule currently.
I hope this gives you somewhat of a background. Feel free to ask if something bugs you.