Beginner gains June 2013 - Nov 2013


Stats: 20yold, 188cm (6ft 2"), currently 76kg (started working out when at 68)

Diet not ideal (meagre student budget), but how is my progress? Slow?

aichiban, about your meal plan, how many clean meal do you take per day? DO you count your calories or just eat as little as you can

aichiban share meal plan pls....

Sorry was away
I cycle my carb intake throughout the week with consistent protein n fat intake

Example of my one day meal is
Morning
Steamed Skinless 100g Chicken Breast with vegetables
2 Kiwi
Oat

Lunch
Steamed Skinless 100g Chicken Breast with vegetables
Wholegrain bread X4

Tea time
Protein shake (easy to prepare at work)

Dinner
Steamed Skinless 80g Chicken Breast with vegetables
Banana

Supper
Protein shake (as additional protein)

The oat and bread will varies between high and low carb days

Edit - 2 pills of fish oil capsule before sleep

Dat some clean ass diet right thar......

BTW what's your daily calories intake like? Based on what I see, less than 2000? Did you lost a lot of muscle mass in the progress?

After nearly 2 months of below diet, I am actually starting to get addicted to it 

Morning (tastiest meal of the day):
- 3/4 Cup Rolled Oats with chocolate Protein Powder mixed in (No instant or quick bull)
- 1/2 can Ayam Brand Tuna in Mineral Water
- 5 boiled eggs (only 2 yolks consumed)
- black coffee no sugar
- sometimes half tea spoon Steffi low fat peanut butter.

Snack
- 1 can Ayam brand Tuna in Mineral Water <-------srs? your mix em together and drink em?
- Almond nuts or a piece of low fat cheddar cheese

Lunch
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and brocolli
- medium serving homemade boiled kidney beans (no salt)

Snack
- 1/2 steamed chicken breast (no salt no skin)
- small serving homemade boiled kidney beans (no salt)
- almonds or chestnuts
- black coffee no sugar

Post workout (immediately after workout)
- Dymatize ISO 100
- Creatine
- 1 green apple

Dinner
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and broccoli

Supper
- Casein Protein
- almonds or chestnuts (yes, these are my snacks and comfort food).

thanks!!
have been procrastinating for years
clean eating, very clean eating
i think i didnt lose any weight, or just 1kg of it
every breakfast, lunch and dinner its - steamed skinless chicken breast and vegetables
some weekends no choice eat outside

just clean eating ?

woah salute u man ..  that is my dream ..
did u do gym ? running etc ?

After nearly 2 months of below diet, I am actually starting to get addicted to it 

Morning (tastiest meal of the day):
- 3/4 Cup Rolled Oats with chocolate Protein Powder mixed in (No instant or quick bull)
- 1/2 can Ayam Brand Tuna in Mineral Water
- 5 boiled eggs (only 2 yolks consumed)
- black coffee no sugar
- sometimes half tea spoon Steffi low fat peanut butter.

Snack
- 1 can Ayam brand Tuna in Mineral Water
- Almond nuts or a piece of low fat cheddar cheese

Lunch
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and brocolli
- medium serving homemade boiled kidney beans (no salt)

Snack
- 1/2 steamed chicken breast (no salt no skin)
- small serving homemade boiled kidney beans (no salt)
- almonds or chestnuts
- black coffee no sugar

Post workout (immediately after workout)
- Dymatize ISO 100
- Creatine
- 1 green apple

Dinner
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and broccoli

Supper
- Casein Protein
- almonds or chestnuts (yes, these are my snacks and comfort food).

After nearly 2 months of below diet, I am actually starting to get addicted to it 

Morning (tastiest meal of the day):
- 3/4 Cup Rolled Oats with chocolate Protein Powder mixed in (No instant or quick bull)
- 1/2 can Ayam Brand Tuna in Mineral Water
- 5 boiled eggs (only 2 yolks consumed)
- black coffee no sugar
- sometimes half tea spoon Steffi low fat peanut butter.

Snack
- 1 can Ayam brand Tuna in Mineral Water
- Almond nuts or a piece of low fat cheddar cheese

Lunch
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and brocolli
- medium serving homemade boiled kidney beans (no salt)

Snack
- 1/2 steamed chicken breast (no salt no skin)
- small serving homemade boiled kidney beans (no salt)
- almonds or chestnuts
- black coffee no sugar

Post workout (immediately after workout)
- Dymatize ISO 100
- Creatine
- 1 green apple

Dinner
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and broccoli

Supper
- Casein Protein
- almonds or chestnuts (yes, these are my snacks and comfort food).

hmm do u mean mix ayam brand tuna with mineral water ?
how did it taste ?

It's not a mix between tuna and mineral water. It's type of tuna in can. There are tuna in mayonaise, tuna in olive oil, and the cheapest yet healthiest tuna in can version would be tuna in mineral water.

Giant once sold Blue Bay Shredded Tuna, 1 can for RM 1.79

thanks for the light up, will go and search for it  

Sadly that particular brand isn't being sell anymore. Do tell me if you managed to find any

After nearly 2 months of below diet, I am actually starting to get addicted to it 

Morning (tastiest meal of the day):
- 3/4 Cup Rolled Oats with chocolate Protein Powder mixed in (No instant or quick bull)
- 1/2 can Ayam Brand Tuna in Mineral Water
- 5 boiled eggs (only 2 yolks consumed)
- black coffee no sugar
- sometimes half tea spoon Steffi low fat peanut butter.

Snack
- 1 can Ayam brand Tuna in Mineral Water
- Almond nuts or a piece of low fat cheddar cheese

Lunch
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and brocolli
- medium serving homemade boiled kidney beans (no salt)

Snack
- 1/2 steamed chicken breast (no salt no skin)
- small serving homemade boiled kidney beans (no salt)
- almonds or chestnuts
- black coffee no sugar

Post workout (immediately after workout)
- Dymatize ISO 100
- Creatine
- 1 green apple

Dinner
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and broccoli

Supper
- Casein Protein
- almonds or chestnuts (yes, these are my snacks and comfort food).