I-measure mo muna ang kinakain mo. Example: chicken breast 👉 Timbangin mo raw or cooked, basta consistent ka palagi. Tapos i-check mo ang protein content gamit ang: \t•\tGoogle \t•\tMyFitnessPal \t•\tNutrition label Example: 👉 100 g chicken breast = ~22–25 g protein ⸻------ Number 2: I-total lahat ng protein sa isang araw I-add mo lahat ng sources ng protein mo for the day. Example: \t•\tChicken breast (250 g cooked) = ~55 g protein \t•\tEggs (4 pcs) = ~24 g protein \t•\tWhey (1 scoop) = ~20 g
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