u like trail mix? i like having a baggie of almonds, brazil nuts, walnuts, cranberries, raisins and orange peel with me all day to munch on. u can put in some granola or cereal with that too for extra fibre.

how about lowfat sugar free yogurt? can put in some nuts and raisins or fresh fruit. dont go for all that flavoured yogurt cos thats full of sugar

yeah thats pretty much it. i use a food processor tho. helps grind the nuts more finely and it mixes with the oil better. you toast the almonds briefly in a pan until they're slightly browned and fragrant... thn u grind them until fine... add oil and grind some more to mix evenly. previously ive used olive oil... but now ive switched to coconut oil and it tastes great! if u want chunky u can grind or chop some almonds seperately to mix in later. also u can sweeten up ur almond butter with honey if u like, but seriously its good on its own too. you can try making this with other nuts too but so far ive only done peanut and almond.



depends on how much u eat.
the nuts and dried fruits are pretty much around rm12 a bag... but its a BIG bag, mind you... so all together its quite alot! think about all those little red-covered containers u use to keep CNY cookies in them... one bag is about a little more than a full container. so if u buy 4 types of nuts or dried fruits... and mix it up.... ur gonna hv one big load of trail mix. lol. really depends on what u buy. walnuts are more expensive than other nuts.

granola bars are more expensive... at giant its is like rm11 a box of 5 bars.

i took a trip to Bake with Yen today to pick up some of my snacks so thought i'd post up the recent prices... so some of you have an idea how much these things cost.

also remember someone was asking the price of cashew nuts in bulk and i said i wld go check.... but i cant remember which thread that was in... so ima just post it here lah. (you cannot find it too bad for you hee hee!)

almonds (california) - 500g - rm12.50 (dont buy the china almonds cos they are bitter)
hazelnuts - 500g - rm20
brazil nuts - 500g - rm12.80
cashews - 500g - rm14.80
walnuts - 500g - rm16
pecans - 500g - rm24

cranberries - 500g - rm11.50
prunes - 500g - rm7.50
raisins (sultanas) - 1kg - rm6.90

alot of other stuff too... sunflower seeds, pumpkin seeds etc... go take a look on ur own... most of the prices i took note of were 500g... they have 250g packs also, so if u want the smaller bag you just do the math and divide the 500g prices by 2.

and NO i wont help you buy them. lol

yup... the prunes are EXACTLY the same as sunsweet prunes (maybe a little bit drier)... only difference is that they're packaged in plastic bags + stapled... not in a nice pack/container like sunsweets. so after u buy them u gotta store them in ur own container.

and yes the nuts can be eaten straightaway. but dont expect them to taste as good as tong garden or whatever packaged snack nuts. raw nuts are a little "soft" and taste, well, raw. lol. but if ur very particular what u can do is toast them for a little while in a saucepan... until they r slightly golden brown. improves the flavour a little bit.

i really recommend the cranberries yummy stuff hehe. i love snacking on those and they're packed full of antioxidants. really miss having them... they're great with everything - oatmeal, trailmix, pancakes, puddings, desserts, ice cream...... hehehehe

no need to add oil.... think it may turn rancid if u dont store it properly...
u can try drizzling some honey or maple syrup tho while toasting a small portion might get messy but i think it tastes pretty good. not bad if ur bulking hehe

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Added on July 13, 2010, 12:23 amomg yes!
speaking of cranberries and chocolate... ive made this dessert with them before... crumbled digestive biscuits that have been rubbed in butter as the base... then layer cranberries... and top with whipped chocolate + cream cheese.

food is my greatest weakness.........

This post has been edited by LadyVanity: Jul 13 2010, 12:23 AM

are you dieting and being hardworkng with ur cardio.....? heehehehehe!!

well my experience with creatine = bloat. im by no means a creatine expert... but i think maybe ur holding some water thats why you feel fat? lol.

this is the exact reason why im VERY antisocial in real life.

think 10's bad? my record has been 18 eggs a day.

be patient... theres always a solution around everything. parents r difficult in the beginning... i completely understand what ur going thru. I'm a student too and i used to get LOTS OF SHIT frm my parents. on top of that... they really didnt like me running off to lift weights cos im a girl. in my early years i reli had to beg to be able to go to the gym and my dad used to say gym memberships were a waste of money.... thn as years went by my mom didnt like the fact that ALL my friends were men and bodybuilders....

but in the end if you prove results and take responsibility they will let u do what u want in the end. parents always want d best for you and it took me a very long time to realise that.
now i work 2 shifts a day on top of studying full time in uni... and i give my mom a sum of money every month to buy chicken breast, eggs, beef etc for me. problem solved!

dohwan. i dont photograph well.

and they're all bra +panty pics. you dont expect me to post them on here, do you?

DEFINITELY need to eat more. not enough protein. aim for having protein at every single meal. no excuse. ur mid-morning meal... add some eggs or nuts to it?

yes u can have whey protein before and after workout. find your comfort level tho. i puke if i have a protein shake before workout.

switch up ur instant oats to rolled oats. will be better for you.

if economy mixed rice is your only option for lunch... please pick more meats.

u dont hv to worry abt consuming rice at night. ur activity level is high and u can get away with it. furthermore whn running is so catabolic. i cant say this enough - focus on having MORE protein, especially since its the meal after ur workout. u like tandoori? steaks? chicken breasts? ommelettes? so many high protein foods out there for you to add to your diet and make things interesting.

gym + swimming daily....... i wish i had ur discipline to do that much cardio. after weights im flat alrdy..... coma state..... lol.

im curious how it turned out.... especially that rm15 "screen outside the hall" thingy. wonder if many ppl went to watch at all with the expensive tix for finals

ive said this once... said it a million times.... said it everytime i see Syukri's pics.....

I COMPLETELY LOVE THOSE QUADS!!!!!!

i love AD beef beef beef and more beef.
and cheese. and mayo. and peanut butter. yum yum yum.

oh you dont hv a stove?
oh god i cant have too many eggs. i get sick of them!
i make my own almond butter... and i have a large variety of nuts to munch on. pick low carb ones like brazil nuts, hazelnuts and walnuts. peanuts and pistachios are higher in carb if im no mistaken.
it may only be 1-2g difference but i find it all adds up at the end of the day and staying under that 20-30g carb limit can be a b****.

coconut oil is yummy... high in medium chain triglycerides too.
u like cheese? certain full-fat cheeses like edams cheese and monterey jack are practically zero carb per 30g serving with 9g fat and 7g protein... but go easy on the stuff cos its high in saturated fats (5-6g out of the 9) and i think ur better off hitting ur fat requirement with better sources.

not really.... im still in "hungry ghost" mode after my protein shake...
nothing fills you up better than real, whole foods like eggs, meats, fish, veggies, potatoes, oatmeal etc etc etc... choices are plenty on a bodybuilding diet

This post has been edited by LadyVanity: Jul 24 2010, 09:21 PM

kurt, post new ripped pics la ^^

i eat lotsa sugar too... and suffer consquences.
but some of my friends eat a whole pizza with ice cream after cardio if not "too catabolic".... i hate genetically and metabolically gifted ppl.

This post has been edited by LadyVanity: Jul 28 2010, 10:53 AM

ectos and endos.....
lets all gang up and hate the mesomorphs instead.....

easy to gain and lose..... lol. i easy to gain, hard to lose. gain also all gain fat one. LOL

omg.... i can eat 3 slices of cheesecake one sitting too!! and yes its bad... one slice of cake must be about 500 calories at least and god nows how much sugar and carbs!! hehehehe.

im sorry... there must b a misunderstanding.... in what way, tho?
i dont mean to sound standoff-ish or arrogant if i do

well ive come to observe that ectos may hv trouble puttng on weight or bulking... but when they work hard in the gym what they put on seems to be lean mass. they shred fat like crazy. and even tho they are "skinny" n have trouble putting on huge amounts of mass... they are ripped and come out having the very slim, athletic look even without following any specific diet. they just eat like normal... and some can even afford to pile on the junk food and "keep" their body condition. (this is just frm my personal observations among my friends and other gym members)