Hello, I've been doing weight lifting for 5 months now,
but it is not consistent as I break periodically because of personal reasons.

Figured that things won't work this way so I decided to go full force.
This is my current diet now, with a little flexibility.

Oat + 3 egg whites + milk + tuna whole meal bread before 8
Yogurt + 2 slices of ham after 10
Meat / chicken / beef / fish / veggie around 12
Yogurt + 2 slices of ham around 4
Meat / chicken / beef / fish / veggie around 6
Apple / omega3 / one scoop protein around 7
2 scoops protein + milk + whole meal bread bread with tuna around 10

I try my best to stick to my diet accordingly, but I do cheat sometimes
I'm not very good in calculating carbs or calories, so ....

I have a few questions actually,
when you all mentioned chicken breast, do you mean home cook?
or is it available in restaurants, any recommendation?

because the cheapest and fastest way of me getting a meal at noon is economy rice.
at least I can still control what to eat by picking the right food...

hmm, I'll be posting a few pics soon...

until then thanks for any help / advise!

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Added on June 7, 2009, 9:03 pm June 08
1200 2 pastries + fish oil
0200 4 pieces of bread with salmon + yogurt + 2 fried eggs with tomato
0220 chestnuts
0700 bah kut teh + 2 bowls of rice

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Added on June 9, 2009, 2:42 amMonday
Chest and tricep day

Decline Bench Press
20 x 10 rep
40 x 10 rep
40 x 10 rep
90 x 10 rep

Incline Bench Press
20 x 10 rep
30 x 10 rep
40 x 8 rep

Pec Deck Fly
40 x 10 rep
50 x 10 rep
60 x 10 rep
70 x 10 rep

Tricep Extension
15 x 10 rep
20 x 10 rep
20 x 10 rep

Lying Tricep Extension
20 x 10 rep
20 x 10 rep
30 x 10 rep

Tricep Press Down
20 x 10 rep
20 x 10 rep
20 x 10 rep

This post has been edited by Cold|Drawn: Jun 9 2009, 02:42 AM

wow, u really that serious, i need motivation to do all this. lucky u