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 Help me review my meal plan, experts come

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TSSynthesia
post Nov 10 2009, 10:57 AM, updated 17y ago

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Senior Member
642 posts

Joined: Feb 2007



Actually, i started to go gym about a month and a half back.
I was 68kg and 186cm back then

Now i am 75-ish kg 186cm

I have a slim-fit figure.

After 1.5months i noticed that i grew, by abit and my chest,abs,biceps are starting to show up.

The most important thing about bodybuilding is meal planning, which i think i am bad in.
Please review my plan.

I use these supplements:
Universal Mass gainer
Whey protein

Monday - Sunday morning (7am)
2x Scoop of Universal Mass Gainer mixed with milk instead of water
1 egg (fried/boiled/omelet)
ham/cheese

Afternoon (12pm) lunch
Anything that i can grab, usually
Pasta/Fried Rice/Mee goreng or any regular lunch

During the afternoon (1pm - 4pm)
sometimes i take bread with margarine/cracker

Pre- WO (5pm)
Bread with peanut butter(crunchy) or just a tablespoon of peanut butter
- consumed only if i work out for that day

Super pre-WO (5.45)
1.5x Scoop of Mass Gainer mixed with .8 Scoop of Protein Shake
These supplements are mixed with milk instead of water

Workout time is 6.15pm - about 3-4 times a week only

Night (7pm - 8pm) Dinner (Either one)
Mamak white rice + egg + 1 pc of chicken + rendang + some vege
Any chinese mee (hokkien mee, wa tan ho, yee mee and sorts)
Or any regular rice with dishes

Supper ( 10pm - 12pm)
anything that i can grab hold of
Donoughts / Fried stuffs(sausage/nugget etc) / Bread / Cracker / Cookie


I want to gain more weight, is there anything i can do to improve my diet?




registryeditor
post Nov 10 2009, 12:51 PM

Internets Super Heroes HAGAGA
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Senior Member
1,520 posts

Joined: Oct 2005
From: Over The Rainbow, Kuala Lumpur



dude, your protein too little la. i think your toenail also cannot grow man. you are 75 kg meaning you will need at least 75x2.2x1.5=250g of protein to grow man!

taking high caloric food is one thing but most of your calories are useless calories such as all those sugary stuff. doughnuts, sausage, crackers etc.

try taking in more meat from eggs, chicken, beef, fish. in your case, you can just whack the whole eggs. 4 whole eggs, 3 times a day, there is already 96g of protein. including you protein shake, mamak rice and all. should be alrite. supper also eat eggs, or fish, or tofu. easier to digest.

 

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