Hi.

This is my diet :

6 AM : 2 Pieces of bread with tuna, a big cup of milk
10 AM : Noodles or Rice with chicken, egg, vege
1.30 PM : Nasi lemak with chicken or Nasi pattaya
3 PM : 2 Pieces of bread with tuna, a big cup of milk
7 PM : Rice with vege, chicken, fish (depends on what my nanny cook)
1 Hour before sleeping : 2 Pieces of bread, a big cup of milk

And my workout plan is same as : http://scoobysworkshop.com/schedintermediate.htm


Can i gain?

Way too little haha.. but whats your weight ?

55kg, 170cm

You may want to consider focusing your exercises as per the following:

Day 1: Chest workouts
Day 2: Shoulder workouts
Day 3: Leg workouts
Day 4: Tricep workouts
Day 5: Back workouts
Day 6: Bicep workouts

Do 5 exercises: 3 sets: 10 reps each day. You can google and select from the tons of workouts on the internet.

In terms of diet, just eat lots of MEAT. Cut down on the rice and noodles. Carbs does nothing for muscles.

Thanks for your great reply.

So should i stop with the white breads?? Or exchange the tuna with peanut butter?

i think your diet is fine. just MORE meat. haha.

Thanks for your reply again!
I will take your advice

Please create a journal instead.