Guys,
Wanted to ask.. tomorrow morning I am going to have fitness + strength competition.. first timer here. what food I should and sshouldn't eat today and tomorrow morning?

I plan to have 2 bananas and whey.. is it sufficient? I have no idea what to eat tonight. Basically food that can give me energy and hopefully help me for smooth breathing also.

Basic info on tomorrow competition, it's a strength competition which the winner is based on no of reps on each discipline. In total 7 disciplines. Rest 30 seconds in between.

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.

Guys, I feel like my stomach always very fulll... I guess im having bloating problem... How to solve this?? It's been quite a long time ady... But this year it seems getting serious... 

thank for the tips, and I am just searching info and found about that "carb diet is blogne(bullshit)", and I found it interesting after watching fat head, it said many official nutrient information like from government and most vendor just about "follow the money". Did you know about all this?

Recommend me some articles if you don't mind

Obviously I don't. Unfortunately many articles talks about this and also otherwise, not sure which to believe so I'd usually play safe. Anyhow, as long as it doesn't harm me in any way and I'm comfortable with the way it is (not restraining myself on not eating at night), it is fine with me.

Very often, it's hard to tell how solid/ trustable the source is. And in fact, research improves every year and they would release new findings that may contradict with what they said earlier

End of the day, as you said, some are outright fad, myths, partially dubious, and solid advice yet how do we (layman web surfer) know which is which? Thus I understand the confusion that some advice seeker have. Even when I speak to the PT at gym, they would sometimes tell me otherwise (of things that I read online and thought were true). Even class instructor (eg. for body combat/ attack) and PT also provided different comment on the same thing. Anyhow, I can understand PT's standpoint of 'promoting their service'.

Lastly, thanks for the reference links!

Guys which fat burner should i go for? Lipo? Oxyelite pro?

Hi, just wondering, when u say "Don't touch any processed refined carbs, which includes bread and snacks." does that mean the so-called healthy breads like gardenia low fat fibermeal is not good? Are there any "healthy" bread?

Oh i see haha thanks. I'm trying to lose weight and i was told to eat protein, so everyday i eat salmon sandwich for breakfast (from the bakery moment). I was told the bread is whole grain. So i'm wondering if its ok or i'm actually doing the wrong thing for my diet 

Take coffee/ nescafe without or with very little sugar. It'll think it's good enough as energy booster
Try Adventist. I'm a regular for... more than 5 years? The bread is averagely only 30kcal per slice in comparison to say, a slice of Massimo (which is 90 kcal). Besides, it's packed with nutrition. You can get it in Jaya Grocer, Aeon, Cold Storage etc. Giant used to sell them but not anymore. But oh, it costs RM6.60 per loaf.

Very much reduced indeed. The calories is only 1/3 of Massimo based on per slice comparison. However, it does take a little time to adjust/ get used to the taste 

Anyway it's better than eating white bread as I take bread almost daily.

Can't find it per 100gm so need to do own calculation. The label is at home lol

Massimo Wheatgerm x 2 slices (67gm) = 181kcal
Adventist 3-seeds Sprouted x 2 slices (59gm) = 59kcal

Do note that:

7-grains Sprouted x 2 slices (57gm) = 141 kcal

Yes indeed, anything taken in excess is not good.

guys, i found it weird that bread contains less calories than oatmeal. the oatmeal that i take contains about 367 caloris in 100g while wholegrain bread 216kcal only. If like that its better to eat bread to lose some weight. But most bodybuilding video shows they are eating oat. anyone know what is the explaination behind this

Hehe actually i'm not overweight, my height is 1.64m and i weigh 57kg. If we're talking BMI, i'm still in the healthy category as my BMI is about 21.2. The thing is i wanna lose fat/flab especially around the tummy area. I was told that nutrition is more important than exercising. Is this true?

It depends on the bread you're taking some can be made with very little fat (butter/ margerin/ oil).

I'd say that Oats contain good fat? It's high in Beta Glucan which can lower cholesterol.

Wait, you mean... butter is better than margerin? I thought both were equally bad

no way normal bread going to use butter as ingredient. they use vegetable oil. See the ingredient. Unless its butter bread

I only jog 20 mins a day haha. Need to up my exercise but so lazy
I'm trying to fine tune my meal plan but i'm not sure how, i was told i need protein at each meal and to eat fruits, then some other person comes over and tells me that i should limit my fruit intake, then there's issues like calories dont really matter, its the % of nutrition thats important (which i know nothing of) haha.

For me, no way I can live without fruits I just have to take them everyday. Be it an apple, orange, some papaya or any other fruits for that matter. Although it has sugar (fructose), fruits are also rich in Vitamins and fiber.

I think it's no harm to take an apple or a fruit/ a slice every 2 days or so.

Fruits should be minimal. Strictly less than 50g of fructose per day, optimally less than 30g.

Unfortunately I'm not a vege fan I try to compensate some of it with fruits (but of course, vege is healthier)
life is not-a-life without fruits. I don't mind going a little slower in my diet with fruits.

According to Adventist:     

7-grains Sprouted Bread

The 7-grains sprouted bread contains sprouted millets, sprouted corn, sprouted oats, sprouted rye, sprouted soy, sprouted lentil, honey, molasses and corn oil.  (Flour Free, Bromide Free, No Artificial Flavour, Egg Free, Shortening Free)

3-seeds Sprouted Bread

The ingredients in the 3-seeds sprouted bread are sprouted wheat, flaxseed, sesame seed, sunflower seed, honey, molasses and corn oil.  (Flour Free, Bromide Free, No Artificial Flavour, Egg Free, Shortening Free)

More on their website : http://www.adventistbakery.com/products.asp

Adventist is actually a hospital in Penang if I'm not mistaken. They're highly trusted in Penang and the locals love their variety of healthier bread. Every time go Penang for work it's a rush and short trip, have yet to get a chance to drop by and have a look at their bakery though.

http://www.adventistbakery.com/about.asp