07/05/2026
You wouldn’t expect your car to perform on an empty tank.
So bakit mo ineexpect yung katawan mo magperform nang walang proper fuel?
Most people train hard pero sablay naman yung kinakain before and after workout.
Kaya kahit consistent sila, hirap padin pumayat, mawalan ng energy, or magrecover nang maayos.
Here’s a sample PRE + POST WORKOUT MEAL setup
for a 70kg person training for fat loss.
PRE-WORKOUT MEAL
Chicken + Rice Power Bowl
→ 150g grilled chicken breast
→ 250g cooked white rice
→ 1 medium banana
→ Soy sauce + calamansi
TOTAL MACROS:
P: 36g
C: 92g
F: 4g
~560 Calories
Built for energy, endurance, and performance.
Fast-digesting carbs para may fuel ka during training instead na nanghihina ka halfway through your workout.
POST-WORKOUT MEAL
Tilapia Recovery Plate
→ 180g grilled tilapia
→ 200g cooked white rice
→ 100g mango slices
TOTAL MACROS:
P: ~40g
C: ~67g
F: ~4g
~480 Calories
Designed for recovery and muscle repair.
This helps replenish glycogen, reduce muscle breakdown, and support fat loss while keeping strength and performance high.
Ito yung part na madalas minamaliit ng karamihan.
They train for 1 hour pero yung remaining 23 hours puro hula naman yung nutrition.
Tapos nagtataka bakit mabilis mapagod, laging gutom, hirap magrecover, or hindi gumagalaw yung timbang after months of effort.
This is only a SAMPLE meal plan.
Your calories and macros should depend on:
→ Your body weight
→ Your goal
→ Your workout intensity
→ Your training schedule
→ Your current body composition
Inside our membership + personal coaching, our certified fitness trainers compute your exact macros and meal structure based on YOUR body and YOUR target result.
Kasi hindi effective yung copy-paste diet plans.
What works for others can easily slow down YOUR progress.
Come and visit STRYV Fitness to be healthy and physically fit.
