🍔 Food · Travel Can someone guide me sa meal para mag gain ng weight?

[Translucent B]

Mga paps patulong naman sa meal ko ng breakfast, lunch, and dinner. Need ko kase ng around 2500 calories para mag gain ng weight kaso di ko alam paano yung meal. I'm currently at 47kg and 171cm ang height ko. Ang goal ko sana is maging around 56 yung weight ko.

Salamat sa tutulong!

 

[3-Style]

wag ka magpuyat

 

[-Zangetsu]

Kain ka ng kahit ano tas sabayan mo ng exercise

 

[Translucent B]

Kain ka ng kahit ano tas sabayan mo ng exercise

Meal plan sana paps

 

[NaCl23]

underweight ka ts... wait mo na lang suggestion ng iba..

 

[virvirvir]

Sa akin po kahit anong vitamins o or milk di effective pero nung nag half rice ako or 1 cup of rice pero yung ulam mas marami naging 60kg ako sa 52 na weight ko
Example pag kumain ako nang mang inasal dalawa ulam ko magastos nga lang pero effective

 

[Amasuka01s]

Wag mag puyat

 

[WraithKing0831]

go for fast food HAHA. gain ka talaga jan.

 

[GoatPhomator666]

peanut butter at olive oil

 

[Weather Reporter]

Split your meals into 5 per day
Since ang goal mo ay bulking you need a lot of carbs, beneficial to if nagwoworkout ka

Ideas:

Meal 1, 200grams of rice cooked plus 5eggs
Meal 2, 300grams of rice plus meat or chicken
Meal 3, potato or any carbs add ons ka ka lang ulit source of protein around 30g
Meal 4 300grams of rice plus meat or chicken
Meal 5 snacks

 

[realkill14]

peanut butter peanut butter peanut butter. mura mataas sa calories.

 

[3-Style]

nagpapapyat ka na ts?

 

[MERC1LESS]

up same scenerio kailangan ko rin to haha

 

[dev]

At 47kg and 171cm, kung ãdül† ka, around 16.1 yung BMI mo, which is underweight. Gradual weight gain hanggang 56kg is a good goal.

For around 2,500 calories/day, simple lang:

• 3 proper meals + 1–2 snacks
• bawat meal: rice + protein + ulam
• dagdagan yung portions gradually
• protein sources: eggs, chicken, fish, meat, sardines, monggo, etc.
• snacks: saging, pandesal, gatas, peanut butter, etc.
• kung may budget, pwede magdagdag ng milk, oats, peanut butter, nuts, or extra meat
• kung tight sa budget, okay lang kung ano yung available sa bahay, basta dagdagan gradually yung portions

Much better din kung may strength training 3–4x/week para mas maraming muscle yung ma-gain mo, then prioritize 7–9 hours of sleep and proper recovery.

Track your weight weekly. If hindi tumataas after 2–3 weeks, dagdagan pa yung daily food intake.

 

[PL4NKTON]

ako nung una is 49 kgs. ang ginawa ko is nag-gym ako tpos inum ng weigh protein..tpos bago matulog 2 itlog..ngaun ay 67kgs na ko..5'10 height ko.