Best bet would be a cup or strong sugarless coffee 30mins before competition. Three slices of wholemeal bread with peanut butter, and two half boiled eggs, finished 1hr before competition. A steak and mixed salad for dinner the night before. And 7 hrs sleep at least. Slight still body stretching day before, and about 3 mins of dynamic stretching before commencing competition.

This is what I'd do, assuming working without supplements.

This post has been edited by DT1: Mar 1 2013, 02:21 PM

Lols... cant compare with them lar, cutting with nasi lemak and chicken skin will not work for me

I recommend you to try some fresh fruits such as apples, watermelon, peaches, grapes, oranges and 1 / 2 sports drink.

This post has been edited by Delgado2009: Mar 2 2013, 02:45 AM

2 medium bananas should suffice. A scoop of whey is optional. 2 hours before your comp. Don't even think of taking anything else funky.

You need carbs for energy, right? I don't think the whey is necessary.

The bananas would be emptied from the stomach within 30 mins am I right?

So the 2 hours you prescribe should be something to do with blood glucose levels?

Thank you for the recommendations..
I end up taking banana, whey and energy bar..
Manage to get 2nd placing.. hehe

congrats man

I am 22year old. My weight is 96kg. Height 176 cm i am trying but don know how to diet.. plz advice me... almost everyday i play basket for 1hour. But i eat everytime i want ... can anyone advice me for healty diet

Read from page 1 > 58. Already some valuable advices on this page alone. First step is to find information proactively. If you don't even have the effort of lifting your fingers, then good luck losing fat.

hello. i am new on forum. i found many interesting tips to slim down. very helpful.
last time i got eat pills. but once no eat, fat again.

just start today to gym since i stop going last year march also,gain almost 10kg in meantime,now i want to lost 10 kg or more.but only can go on the weekend.
but i notice the gym got aircond always switch on,but not so cold,is it ok to work out but less sweat?

This post has been edited by naminakata87: Mar 9 2013, 08:47 PM

Yes, why not.. Sweat = more water out. After u drink, it refill back again.

You can still workout during weekday though you're not at the gym. Check YouTube for workouts you can do at home and try them out. Personally I like FitnessBlenders' videos - but they are mostly Cardio/ HIIT.

I'll be traveling for a week soon, am pretty worried that my fitness level & stamina will drop when I get back ...Will still find time to work out at least 2-3 times through the week if I'm not burnt out from all the walking

As a friend mentioned you can do home type of exercises at work every day, for doing squats, push ups, sit ups, chair biceps dips,... You don't need to be in the gym. In the meantime, sweating has got nothing to do with weigh loss ( fat burning). The only thing you need to be cautious about is that the aircon dries your sweat faster which might cause catching cold. Dry yourself with a towel at the rest intervals.

As a friend mentioned you can do home type of exercises at work every day, for doing squats, push ups, sit ups, chair biceps dips,... You don't need to be in the gym. In the meantime, sweating has got nothing to do with weigh loss ( fat burning). The only thing you need to be cautious about is that the aircon dries your sweat faster which might cause catching cold. Dry yourself with a towel at the rest intervals.

after reading from page 1-37, couldnt stop myself from posting ~

im 165cm weigh 62kg now with BF 23%.

4 days workout a week.

monday - back workout

wednesday - chest workout

friday - back workout

sunday - fool around in the gym

off day i ll do jordan yeoh high intensity work out at home for 2 rounds

following Alien9 's guide which is calorie input < calorie output

hoping in 2 more months i can reach 15% BF ~

btw, not taking any supplements at all. only reduce carb, i cant stop rice intake as my mum will scream at me if i dont eat what she cooked.

Thank you for utilizing my links

Anyway, your workout routine is very imbalance. Do read a pinned thread entitle workout routine by darklight79

i should thank you for providing so much info to me LOL!

anyway. the workout routine imbalance as in i only work out chest and back?

NP. and the answer is yes.