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Weight Loss Diet RX: Daniel Belat: Sample Meal Plan

This document provides a weight loss meal plan and tips for Daniel Belat, who is 5'4", weighs 174 lbs, and has a BMI of 29.9, classifying him as obese. The plan outlines sample meals consisting of lean proteins, fruits and vegetables, and complex carbs. Key recommendations include drinking water instead of soft drinks, intermittent fasting, daily exercise, and weekly weigh-ins to stay motivated. The goal is for Daniel to lose weight and get within the normal BMI range of 108-133 lbs through a calorie-controlled diet and lifestyle changes.

Uploaded by

Kidd Gen
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77 views2 pages

Weight Loss Diet RX: Daniel Belat: Sample Meal Plan

This document provides a weight loss meal plan and tips for Daniel Belat, who is 5'4", weighs 174 lbs, and has a BMI of 29.9, classifying him as obese. The plan outlines sample meals consisting of lean proteins, fruits and vegetables, and complex carbs. Key recommendations include drinking water instead of soft drinks, intermittent fasting, daily exercise, and weekly weigh-ins to stay motivated. The goal is for Daniel to lose weight and get within the normal BMI range of 108-133 lbs through a calorie-controlled diet and lifestyle changes.

Uploaded by

Kidd Gen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weight Loss Diet Rx: Daniel Belat

You gave the following information:

• Height: 5 feet and 4 inches.

• Weight: 174 lbs (79 kg)


• Sex: Male

Your Body Mass Index (BMI) is 29.9 (Obese).

Your ideal body weight is 108-133 pounds (49.1-60.5 kg). This will give you a BMI between 18.5
and 22.9, the normal range of BMI for Filipinos.

Total energy requirement: 1,404 to 1729 Kcal

Taking this amount of calories will bring your weight within your ideal body weight range.

Sample Meal Plan:

Strictly NO salty chips, alcohol and beers!!!

Breakfast - 1 cup rice with 1 leg chicken / ½


Chicken breast / 2 pcs fish meat
2 pan de sal or 2 slices wheat bread
with Arla spread / Mayonaise / Corned
beef
- 1 Latundan / 10 pcs grapes / 1 slice
ripe mango / ½ slice apple / 1 fresh
slice pineapple
- 1 glass of non-fat milk
AM snack - 330ml Del monte fruit drink (No sugar
added)
- indulge any snack except rice or cake
or noodles or super sweets. Dark
chocolates will do but not too much.
Lunch - 1 or 2 cups of rice with 3-4 Chicken
wings / fillet / 5-6 slices liempo
(matchbox size)
- side any vegetable expect potatoes
and corn. (½ cup only)
- side mushroom (if available).
PM snack - Fruits!!! Refer to BF fruits.
- 1 glass Non-fat milk / soya milk.

Dinner - 1 or ½ cup rice with a dish.


Combination of meat and leafy
greens – much better.
- Fruits agaiiin.

TAGLISH NALANG HAHA.


Disclaimer sis: Syempre di naman ako licensed to do this. I’m just sharing kung ano mga
nalalaman ko gets haha. Orayt!

So, this is just a sample meal since I cannot monitor you 24/7 pero at least you have an idea
already what/how much to eat. Pwede cheat day once in a while but NOT everyday ._.

• Highlighted yellow and blue: Decide if magr-rice ka or bread for BF.

• allot time to exercise kahit 10-15 mins lang tapos moderate to high intensity. Cardio or
bodyweight exercises.

• Bago ko malimutan, pwede ka din mag TEA before meal. No sugar nga lang. :/

• If you notice walang midnight snack, I’ll leave it to you since hindi ko alam when mo
need ng energy to feed your brain (review ganoin). But NEVER drink coffee!!!
NAKAKATABA. If you wish to stay up all night drink a lot of water, stretch or other things na
nagpapagising sayo basta wag lang coffee. Kung kinakailangan talaga mag-sugar
para magising okay lang naman, pero bawiin mo din the other time.

• Ngayon na wala pa namang pasok pwede ka din mag Intermittent Fasting if hindi mo
talaga kaya sundan pa yung diet. Pwedeng alternate days mo siya gawin basta on the
day na mag-IF ka: 16hrs fasting, 8hrs feasting. IT WORKS!!! If sanay ka na araw araw mas
mabilis weight loss.

• TIP on IF: usually nags-skip na ako ng breakfast since summer ngayon (lagging puyat) so
when I wake up at 12noon or 1pm, kakain ako ng 3 meals sa loob ng 8 hours. After that
fasting na ulit.

• NO SOFTDRINKS!!! Water lang dapat lagi panulak. L

• Weigh yourself after a week. Pag nakita mo na nabawasan ka mas nakakamotivate i-


continue amarayt???

• Chat lang if may questions pa. Update moko sa timbang :P

GUDLAK J

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