♂ Body Fitness: Nutrition and Exercises for the body ♂

[marvinofthefaintsmile]

ang phy exam kc d2 sa new company eh sama-sama n ang mga tao since sa office gaganapin ang phy exam. unlike sa dating company na u can go alone sa company hospital plus you can take a half day pero fully paid.

[niceako]

hehe oks, same range pala kami ni ctan

ask ka na lang ng horror stories from your officemates after their ape

[marvinofthefaintsmile]

^^ Hahahaha!! Basta if u have it eh flaunt it na lang.

[marvinofthefaintsmile]

is experiencing a lot of body pain.. but this pain is so good! so good, it hurts!

[marvinofthefaintsmile]

Sabi ni doktora eh baka nag-bleed ang mga blood vessels sa nose ko nung umubo ako at dumaan sa bibig. So there's blood in my spit., Pwede!

[marvinofthefaintsmile]

How to calculate the calories for BMR

66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 - age in years) = BMR

BMR = Basal Metabolic Rate.

The Rule of thumb is kung gusto mong mag-gain weight. You need to eat more calories than your BMR..

[marvinofthefaintsmile]

^^ ang hirap mag-exercise sa office... 

[niceako]

Ei Marvin,

Any advice on which food to take to gain weight (hehe, ung mga healthy type)?
Thanks!

[marvinofthefaintsmile]

hmm.. eat 40% carb, 40% protein, 20% fat. The fat should come from nuts like hazelnut, macadamia, almonds, olive oil, etc., Eat 6 times a day having 2 hours interval in between...

Avoid junk foods coz these are empty calorie-products. You can have your junk food on 1 day only as your "cheat day" to help with you psyche. Eat chicken, pork, and beef. You need protein for gaining lean muscle mass. Carbohydrates for the replacement of your muscle glycogen.

OT: Don't buy those products in the store claiming of "healthy" things. Always go for the premitive things like raw meat in the palengke. Avoid canned food as much as possible.

[niceako]

Thanks dude! I'm having these on an average day:
  Breakfast - wheat bread, tuna, egg, soya milk or cereals + low-fat milk
  Lunch - white rice, chicken/pork/fish
  Dinner - brown rice, chicken/pork

Any suggestion on what to eat in-between?
No junk food for several months now, more of fruits ung kinakain ko (orange/grapes/apple)
No canned food din, except for corned beef, 1x in 2 months

[marvinofthefaintsmile]

i suggest you eat home-made sandwich or clubhouse.

or just a plain whey protein shake.

or egg sandwich. You can also eat a handful of nuts.

I'd prefer beef above chicken and pork because it has Glutamine which helps in building muscle mass. It works for me so I believe in it..,

[niceako]

Hehe thanks!

Time to satisfy my cravings for steak

[marvinofthefaintsmile]

^^ steak is the best!! However, it is expensive. 

[niceako]

Hehe un lang, haven't had steak for a long time, partly because wala ako sa Phils, still have to find a store that sells that here

But when I was in Manila, I frequent Everything at Steak (Wilson St, Greenhills)
Last time I ate there (Aug 2010), 200 for rib-eye + 2 side dish

No service charge pa! (I always leave a tip there)

[marvinofthefaintsmile]

Wow! Here eh I like eating at Tender Bobs. I like their steak. (Me and Jude_Law celebrate christmas exchange gift in there.)

I also tried a high-end restaurant. It's the 22 Prime. It's in the 22nd floor of Discovery Suites in Ortigas Area. I ordered Wagyu Steak which is once exclusive to the Japanese Royal Family and a Ribeye Black Angus Steak which is famous for its prime quality. Costs me around 4K. I also enjoy their live jazz. The place is dimmed and best fits for someone like me.. Bale you need to file a reservation first.