Stats:
Weight: 154lbs
Height: 5" 9
Target: Built Solid Muscles and 6 packs
Supplement: Whey Protein - (http://www.innerarmour.co.uk/super_quad_protein_10lb.htm#page=page-2)
Lunch and Dinner: Eat at home, mom cook very limited protein, so i add a lot of eggs..
Workout time : 6-7pm, Monday-Friday
Workout Programs:
monday-shoulders,traps,military press,etc
tues- squat,lunges,etc
wed- back,deadlift,etc
thurs-benchpresses,tricep,etc
fri- bicep+abs

25/08/2011:

8am - 4whole eggs+1 egg white 30grams
1pm - lunch consist of rice+fishs+3eggs 50grams
4:30pm- Whey Protein 20grams
7.30pm - dinner with chicken+2eggs 30grams
10pm - Whey Protein 25grams

total 155grams protein..
workout: Incline Bench Press, Bench Press, Peck Deck, Flys, Pull over dumbell

26/08/2011:

8am - 4whole eggs+1 egg white 30grams
10:30am - Whey Protein 12grams (half scoop)
1pm - fried rice +2eggs 30grams
430pm - Whey Protein 25grams
7:30 - dinner with meat 35grams
10pm -Whey protein 25grams

total 157grams protein...

This post has been edited by bodybuilder: Aug 26 2011, 03:24 PM

I see u talk a lot of supplement @@"

able to prepare food? usually, i'll take lots of meat and eggs then supplement only comes in...

try take more solid food. I guess everyone will comment later. Im not a pro but i love to train hehe...

Bro I working...so harder...i took a lot of whey bcos is convenient for me...I also took tons of eggs....

b4 this I eat like 90-100grams of protein per day only.....thats y I bought whey to help me to achive 150 borderline...

Man i work too... As i start work 9am, i wake up around 730am to prepare food. 8am bath 815 go work... i prepare breakfast, lunch and pre-tea snack and tea time

its all about commitment. I sleep ard 1++ most of the time. so, maybe u hardcore, i dont know.

bro just my idea, dont you think there is too much cholesterol and fat in the egg part? for example the 4 whole egg with 1 whites..y dont u try make it 4 whites and 1 whole eggs.. just my idea..maybe other sifu can clarify this.

05/09/2011 (Shoulder Day)
8am - 2 whole eggs+1 egg white + protein blend = 35g
1pm - mee sedap + 3 small fish + protein blend = 40g
5pm - protein blend = 20g
7.30pm - small rice+bahkuteh meats+vege = 40g
11pm - roti canai x1 = 0g

total = 135g protein

06/09/2011 (Back Day)
8am - 2 whole eggs+1 egg white + protein blend = 35g
1pm - small rice+bahkutteh+2 small fish + protein blend = 45g
5pm - protein blend = 12g
7:15pm - small rice+chicken+vege = 25g
9:10pm - AnW 2 piece chicken brest without skins = 25g
11:15pm - protein blend = 20g

total = 162g protein

07/09/2011 (ABS Day)
8am - 2 whole eggs+1 egg white + protein blend = 40g
11am - protein blend = 12g
1pm - protein blend+mee sedap = 38g
5pm - protein blend = 12g
7:30pm - small rice+chicken+vege = 35g
11:30 - protein blend = 12g

total = 149g protein

08/09/2011 (Leg Day)
8am - 2 whole eggs+1 egg white + protein blend = 40g
11am - protein blend = 12g

This post has been edited by bodybuilder: Sep 8 2011, 11:55 AM

20-04-2012 1:00pm lunch


02-05-2012 8:00am bfast


02-05-2012 1:00pm lunch


This post has been edited by bodybuilder: May 2 2012, 03:51 PM

thats a good diet!! make sure you are consistent