i agree with darklight.
breakfast needs to be good.... your chance to EAT UP!!! (hooo boy do i loooove breakfast!)

i agree with darklight.
breakfast needs to be good.... your chance to EAT UP!!! (hooo boy do i loooove breakfast!)

I'll let the rest correct you but your main flaw is just a can of tuna before gym. No fast acting carbs at all. And your breakfast is terrible. I hit around 10 egg whites and a bowl of steel rolled oats in the morning.

I hate my breakfast. But I do know it's
my priority meal. Well one of them at least.

Hmmm.. you're right.. I'll switch it to 5 scramble eggs with oatmeal together for morning then.
(By the way, i hate after cooking the oatmeal the sticky texture, can i just take oatmeal with lukewarm milk, before it gets sticky and wallop the whole bowl down my throat? lol )

Fast acting carbs before workout, hmmm, Can i just take 1 small piece of chocolate before workout? how much do i need? 

Can you post your personal diet plan here so i can make a reference? 

seriously.... lol.
if i dont eat during breakfast.... i know i cant eat other times of the day. so if i want carbs.... its breakfast! unless if its cheat day lol
and when im craving carbs at night.... i hang on knowing i can have them in the morning 

and yes tango u can have oats with milk.
i always have mine raw. dont ask me why lol i just like em like that!

seriously.... lol.
if i dont eat during breakfast.... i know i cant eat other times of the day. so if i want carbs.... its breakfast! unless if its cheat day lol
and when im craving carbs at night.... i hang on knowing i can have them in the morning 

and yes tango u can have oats with milk.
i always have mine raw. dont ask me why lol i just like em like that!

mine r steel cut oats so they dont turn sticky so fast.

just put in mouth and chew la lol. tastes funny and very dry at first but once u get used to that its pretty okay if not with little bit of milk like tango suggested is great too

are you a guy or girl??

hehehe
my best fast acting carbs for pre workout is protein shake + milk
can also indulge in 100% my dark chocolate
ahahahahha

Question:
thanks for ur explaination
just forgot to ask u about xtend....if i take without whey protein can i gain the muscle? i just read about this product but got a little confius hkahkahkahk....they claim can gain the muscle maybe it just a advertisment...so better i ask form u coz u have a lot of experince ...
about the xtend what flavour did u have in stock rite now
thanks bro

Answer:
Bro,
We have all the flavors....grape, blue raspberry, apple, orange, lemon,watermelon.

Yes, anything that is anticatabolic ( anti-breakdown ) is also a super anabolic ( building ).

I suggest you take whey protein throughout the day at any time you want esp. mid-morning,mid afternoon etc.....to keep your protein intake high ( so you stay in positive nitrigen balance ) to keep your body in a growing mode.

But when coming to training approach......take xtend with vitargo,creatine,EAA and glutamine to speed your repair....etc. You must be able to do this part of the training approach well.....other wise, it's very very very hard for you to gain.....
This is why I emphasize these training shakes a lot over and over again. I always talk about why people never gain a bit....becos they lose too much during their training in the gym with empty nutrient in their blood doing butal exercises, thinking that their normal solid meals or just whey protein shakes that follow can do wonders.... or push their muscle into hypertrophy (growth)......and that they don't know those normal shakes + meals are just too slow to repair their muscles within the next 24-48hours.......and before that happens, they hit the gym hard again.......and they lose again about what they are just going to put on.
Meaning just when you are about to gain/recover from your prevoius workout.....you train hard again with empty nutrient in blood circulation. And you lose again. So it's minus,plus,minus,plus,minus.......
You should instead load your body with nutrients before you train, during and after you train. There is no need or not neceesary for you to replenish ONLY after you train. Why wait until finish training, when you can start your growth even before training?
And again, most people think that 2 scoops of just any whey protein is what they need most pre/ post workout. If so, you have to really have to...........
I hope this explanation is clear to you that many trainees just take 2 scoops of whey protein/xtend pre/post workout.........without knowing that this is far from being enough for your hungry muscles after a session of hard work.

Just supply what your body want most...and it will respond.

i cook my roll oat, and become VERY sticky and aft tat gulp down 10 egg white with 1 yolk then i hit the gym in 40mins time. XD

And i plan to have my brown rice curry chicken for my post-post meal XD.

All-day breakfast buffet!  Mmm, my idea of heaven.

Dude, read here, proper pre and post workout nutrition
http://forum.lowyat.net/topic/350964

lol.. you  mean right before they turn sticky? Hot, and Slimy.. 
Raw can just swallow it straight with milk or water..

are you a guy or girl??

I find this answer is intersting
Same as DL said. Bodybuilding = recovery

LADY Vanity.
Go figure.

Havent post in a while here.

Have managed to successfully gained my weight back to 60kg. Last time I managed to do that, Ramadhan came and it dropped to 53. Hopefully this time I can maintain my weight, and raising it to 65.

Hi, isn't whole food like oatmeal and eggs are slow acting carbs? previously darklight suggested eating fast acting carbs..
What you've got there seems tempting to me.. i'm too lazy to prepare my food in the evening.. 
     

Egg dont have carbs ><

Erm.. Roll oat should be on moderate GI, not really that low thou. I only consume fast acting carbs on my post workout thou. The rest i keep it low and easy XD