إسأل Nutritionist الآن

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 33192 | نسبة الرضا 97.8%

Nutritionist
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Can I ask for a meal plan?

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إجابة الخبير: Dr. Doaa Hajeen

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 33192 | نسبة الرضا 97.9%


Dear Customer
Welcome, and thank you for trusting us
Please provide me with the following informations to help you more effectivlley:
Ht in cm
Wt in kg
Age
Gender

 

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We are privileged to communicate with you, and you can always consult many experts on Jawabkom like Doctors,Nutritionists and Engineers 
Kind regards

الرد من العميل

HT : 165CMWT: 52KGAGE: 29GENDER: FEMALE

إجابة الخبير: Dr. Doaa Hajeen

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 33192 | نسبة الرضا 98%

Welcom again, according to Harris equation, your daily energy requirments is 1600-1650 kcal that is mean that you need 1600-1650 kcal to keep your weight stable, and your BMI is 19.1 that is mean your are within the normal range, but you are too close to under weight range which equal 18.5,  so I ask you to explain what do you want from the meal plan, did you want gain weight or stay within your usual body weight.

الرد من العميل

I want to gain muscles mass.

الرد من العميل

I want to gain weight atleast 55kgs.Thanks

إجابة الخبير: Dr. Doaa Hajeen

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 33192 | نسبة الرضا 97.8%

 
To maximize your mucles, you should take high protein meal post- pre- or during workout, I'll give you high protein diet contains 2,500 calories, 218 g carbs, 218 g protein, 83 g fat.
In addition you should follow this diet in conjunction with training plan, but make sure that you are doing well either in the way that you are doing exercises (Technique) or in nutrient timing, which they are the key factors in build muscles.
 
according to the study by Aragon and Schoenfeld, there are several different scenarios for nutrient timing that maximize muscle repair and growth after a workout:
 
The fasted workout
If you prefer to get your training in first thing in the morning after a night of fasting, go for it.
However, what the research says is that you need to consume protein right after your workout if you’ve been fasting. Doing so limits muscle breakdown and promotes hypertrophy.
 
Eating before training
If the idea of working out in a fasting state makes you uncomfortable, don’t sweat it. You can get the same good results for muscle building if you eat a protein-rich meal one to two hours before training.
Researchers found this: consuming 20 grams of whey protein plus 6 grams of essential amino acids befor a workout sustains amino acid delivery well into the post-workout period.
This also means you don’t need the immediate post-workout snack, but you should get some protein in within an hour or two of the training session.
 
Eating 4 to 6 hours before training
If you train several hours after eating, you need that immediate post-workout protein snack to boost muscle gains.
for example: If you workout at after work and before dinner, have a protein bar.
 
 
Example for diet plan: 
Breakfast: 
1 1/2 cups Greek Yogurt + 1/2 cup Raspberries  or 5 sliced strawberries or 1/2 cup blueberries or 2/3 cup blackberries or 1 tbsp raisins + 1/3 cup Granola (Vanilla Almond Crunch Bear Naked Granola) or or 1/3 cup rolled oats or 3/4 cup Fiber One or All Bran cereal or 2/3 cup Kashi Organic Cinnamon Harvest+ 3 Eggs (Omega-3 Eggs).
snack: 2 scoops Protein Powder+ 1/4 cup Coconut Milk or 2 tbsp chopped walnuts+ 3/4 cup Cherries + 1 tbsp Flaxseeds+1 tbsp Cocoa Powder
lunch: 2 leaves Lettuce +8 oz Ground Beef (95% lean) + 2 slices Tomato + 1 tbsp Ketchup+ 1 tbsp Mayonnaise + 3 cups Green Beans.
snack: 1 serving Protein Bar (Recovery shake)
dinner:6 oz Shrimp + 1/4 cup Brown Rice + 4 cups Spinach + 1/4 cup Feta Cheese + 1/2 Bell Pepper (Red) + 2 tbsp Olive Oil (Extra virgin)
Supplement such as whey protein iso gold standard is one of the most pupular supplements which used to gain lean mucles, but pay attention, these thing's should be eaten in moderation because it will do the body more harm than good since they aren't nearly as good as real food, he shoud get his needs of protein, carbs and fat from natural food as a primary sources.
 
you should ask your Personal Trainer to give you the most suitable supplement for your body. and ask him for the right technique for the exercises.
 

الرد من العميل

For how long I will eat all of this?Can you give me other choices?Thanks

إجابة الخبير: Dr. Doaa Hajeen

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 33192 | نسبة الرضا 98%

at least for 2 monthes.
other choices:
Greek Yogurt: 1 cup whole milk, 1 cup soy milk
Egg:4 slices turky, salmon,1 cup beans,90g feta chesse
 Lettuce:1/2 kale,1/2 spinach,1/2 cup broccoli, 1/2 asparagus
Beef: checkin breast, salmon, tuna, mackerel, shrimp,1,1/2 cup lintel,1,1/2 hummos
Mayonnaise: peanut butter, tahena, olive oil
brown rice:1/4 cup Oat, 1 slice Whole bread,1/4 cup quinoa

إسأل Nutritionist

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 33192 | نسبة الرضا 97.8%

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