Hello,

I recently came to Malaysia and am starting up my work-out again.

Diet-plan:

Meal 1: 250g Protein + 2 Handfuls of vegetable
Meal 2: 250g Protein
Meal 3: 250g Protein + 2 Handfuls of vegetable
Meal 4: 250g Protein
Meal 5: 250g Protein + 2 Handfuls of vegetable
Meal 6: 250g Protein

I eat every 3 hours. Protein ranges from Beef, Eggs, Fish, and Chicken while vegetables are aimed to cover a wide variety (e.g onion, broccoli, chili, cabbage, celery etc...).

My questions are:

1) Other than Beef, Eggs (5), Chicken and Fish, what are some other meat you can get in Malaysia that has high quality protein? (e.g in Australia I used to eat Kangaroo meat).

2) It's all well and good if I can manage to pack all the food required for the whole day, but if i'm not able to then I have to resort to outside food. Which restaurants (dishes in them) do you look for in Malaysia? I am looking for clean protein and high density vegetables.

3) Where are the more cheaper supplement stores in Malaysia?

4) If you are a fish oil user, which is the best in Malaysia, how much is it, and where do you get it from?

This post has been edited by jsha29: Feb 22 2011, 01:57 AM

Hahahaha, sorry this is my mistake. I have written it according to my perspective.

Each meal has 22 - 30 g of protein. When I say 250g protein I mean 250g of the weight of the meat (excluding eggs, as I don't need to have much to achieve 22 - 30 g proten). I do this as the body can only absorb 30g protein every 3 hours.

I set it to 250g proteing (give or take) because as you may know for beef 200g beef has around 22g protein. The extra 50g is just to make sure I achieve full 30g every 3 hours. Opinions/knowledge may vary of course.

The vegetables are there because of the fibers, vitamins and minerals required for my general health which is needed for maximum muscle build. I believe that good health would ultimately lead to fat loss and bigger+stronger muscles.

I'm assuming that Ostrich meat, crocodile meat, or the likes are unavailable in Malaysia?

Thanks for the other suggestions (Lamb, pork). I am still looking for more so please do tell.

Perhaps if I can introduce myself.
I was 120kg/170cm when I was 16. After 6 years I was 78kg/180cm. Currently I am 97.5kg/180cm and have just started my training after a year of not doing anything (resulting in the weight gain, mostly fat). Recently arrived in Malaysia and will be working very soon. Hope I get to know you all better because I am lost in terms of work out buddies. Nice to meet you