at this time, you should take only really healthy food. not the bad sugar and all. why not replace the 2 tablespoon sugar with banana. the roti canai with wholegrain bread + no sugar peanut butter.

Take omega-3, and a little almond for snack. Take green vegetable like salad.

additionally. take good multivitamin. a healthy body should burn fat more effectively.

Try to reduce your carb and replace with lean protein such as chicken breast, fish, lean meat, egg whites.

To fill yo up during meal, eat more vege, sufficient lean protein. Reduce the carb.

This post has been edited by kurtkob78: Jun 18 2012, 02:01 PM

You need healthy meal with sufficient protein for your recovery. Usually after workout, you need to take protein like protein shake or a solid meal within 1 hour after workout.

additionally, if you are taking too long time recovering, this may be due to you overtrain or did too much volume per muscle part. For example if you do 18++ set of chest exercise. I think this is over train. Try to reduce to 12-16 set per muscle part.

who stay in Shah Alam. got tasik and Gym. a lot of place to workout

verticalforce you do any workout ? maybe you can add some workout or increase the intensity and duration of the workout. do strength training

Also can list down your food intake for day so forumer here can help

sarah, very nice of you targetting a six pax. how's your progress so far?

As for me, six pax is really really hard unless you take some "supplement"

sleep is not goint to effect much in your weight. Diet and exercise will ... i think you should focus on your diet and exercise more. But of course you need sufficient sleep maybe at least 6 hour per day

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

quaker quick cook oatmeal 367kcal per 100g - now i realize that the calories is for the dry oat.

also the quaker oat contains more percentage of fat than the bread im eating. i tot u need alot of oil to make bread

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

if you are not competing in fitness model or bodybuilding, then its ok to take some fruit. but if you want to get to single digit bodyfat, then you must limit your fruit a bit.