SHOULDERS TUESDAY

Breakfast
4 whites 3 yolk, 200ml milk, 2 slice Wholemeal bread
35 + 20 + 12
67g of Protein

Lunch
Pasta Zanmai, Sirloin. Portion is bloody small, damn.
Approx 18g of protein

Tea

Pasta Mix with 2 eggs
20g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

280g of Beef, approx 85g of Protein

Supper
200ml milk
20g of Protein

TOTAL
254g of Protein

CHEAT AND TRICEPS WEDNESDAY

Breakfast
4 whites 3 yolk, 200ml milk, 2 slice Wholemeal bread
35 + 10 + 12
57g of Protein

Lunch ( Split Meal )
Beef pasta mix, vegetables, onions
280g of beef, 85g of Protein

Tea ( Split Meal from lunch )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 Wholemeal bread
44 + 12
56g of Protein

Dinner

Pork Ribs
Approx 30g of Protein?

Supper
200ml milk
10g of Protein

TOTAL
238g of Protein

This post has been edited by gannicholas: Jun 27 2013, 01:15 AM

BACK AND BICEPS THURSDAY
Last day of Bulking Period.
Time to cut!

Breakfast
4 whites 3 yolks, 400milk, 2 slice of Wholemeal bread
35 + 20 + 12
67g of Protein

Lunch ( SplitMeal )
Mixed Beef Rice
Approx 80g of Protein

Tea
Split meal from lunch

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha 6
44g of Protein

Dinner

Approx 50g of Protein

Supper
1 scoop CombatPowder
25g of Protein

TOTAL
266g of Protein

Who cooks for you? Your posts are more like food porn...lol

REST FRIDAY
Breakfast
5 whites 3 yolk, 200ml milk
40 + 10
50g of Protein

Lunch
Mixed Beef Rice
Approx 70g of Protein

Dinner
Mixed Beef Rice
Approx 60g of Protein

PreBed
2 scoop CombatPowder
44g of Protein

TOTAL
224g of Protein

Cook myself bro, haha! Staying out is pretty complicated

CHEST AND TRICEPS SATURDAY
Cutting Phase!


Breakfast
1 scoop Syntha-6, 4 whites 3 yolk
22 + 35
57g of Protein

Lunch
Steamed Chicken with vegetables
60g of Protein

PreWO
1 scoop Atomic 7

PostWO
1 scoop Atomic 7

Dinner
Chinese Wedding Dinner, diet ruined. Skipped the desserts and carbs though.
Approx 50g of Protein

Supper
2 scoop Combat Powder
50g of Protein

TOTAL
217g of Protein

This post has been edited by gannicholas: Jun 30 2013, 01:54 AM

BACK AND BICEPS MONDAY

Breakfast
1 scoop Syntha-6 + 400ml milk
44g of Protein

Brunch
4 whites 3 yolk
35g of Protein

Lunch

Steamed Pork Ribs with vegetables
Approx 35g of Protein?

PreWO
1 scoop Atomic 7

PostWO
1 scoop Atomic 7

Dinner
Steamed Fish and Vegetables
Approx 30g of Protein

Supper

Ate 3 crabs. No idea about crabs. Umm, 20g of Protein i assume?

Late-Supper
1 scoop Combat Powder + 400ml Milk
45g of Protein

TOTAL
209g of Protein

This post has been edited by gannicholas: Jul 2 2013, 12:37 AM

SHOULDERS TUESDAYS
7 Shoulders Exercises, 30 minutes cardio, distance 4km

BREAKFAST
1 scoop Syntha-6 with Milk, wholemeal bread
60g of Protein

BRUNCH
4 Whites 3 Yolk
35g of Protein

LUNCH
Oven Baked Chicken with Vegetables
2 chicken thighs, approx 40g of Protein

PREWO
1 scoop Atomic 7

POSTWO
1 scoop Atomic 7

DINNER
Steamed Chicken with Vegetables
Approx 50g of Protein

SUPPER
2 scoop Combat Powder
50g of Protein

TOTAL
235g of Protein

ABS DAY
7 Abs Exercises, 3 minutes jog at speed 8, 10 sit-ups, 10 sets ( 30 mins on treadmill, 100 sit-ups )

BREAKFAST
1 scoop elite whey, 400ml milk, oats
25 + 20
45g of Protein

LUNCH
4 whites 3 yolk
35g if Protein

TEA
Pork ribs, brown rice and vegetables
Approx 30g of Protein

PREWO and POSTWO
1 scoop Atomic 7

Dinner
Chicken Soup with vegetables
Approx 40g of Protein

Supper
1 scoop combat powder, 400ml milk
25 + 20
45g of Protein

TOTAL
195g of Protein

ARMS THURSDAY
5 Biceps Exercises, 5 Triceps Exercises, 10 minutes cardio

BREAKFAST
2 scoop Elite Whey
50g of Protein

BRUNCH
4 whites 3 yolk
35g of Protein

LUNCH
Chicken Soup with brown rice and vegetables
Approx 40g of Protein

PREWO and POSTWO
1 scoop Atomic 7

DINNER
Curry Chicken with Vegetables, 2 tbsp of Peanut Butter
Approx 50g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
220g of Protein

REST FRIDAY

BREAKFAST
2 scoop Elite Whey
50g of Protein

BRUNCH
4 whites 3 yolk
35g of Protein

LUNCH
Steamed Chicken with brown rice and vegetables
Approx 40g of Protein

DINNER
Steamed Chicken with Vegetables
40g of Protein

EARLY SUPPER
3 whites 2 yolk
25g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
235g of Protein

This post has been edited by gannicholas: Jul 7 2013, 02:59 AM

CHEST AND TRICEPS SATURDAY
6 Chest, 3 Triceps, 20 minutes speed 8 cardio, 3 abs
Cardio Acceleration method by Jim Stoppani ( Youtube )

BREAKFAST
2 scoop Elite Whey
50g of Protein

LUNCH
2 slice wholemeal bread, vegetables and steamed chicken
Approx 40g of Protein

PREWO and POSTWO
1 scoop Atomic 7

DINNER
Chicken soup with vegetables
Approx 50g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
195g of Protein

BACK AND BICEPS SUNDAY
7 Back, 3 Biceps, 10 minutes cardio
Too tired, had a night workout

BREAKFAST
2 scoop Elite Whey
50g of Protein

LUNCH
Restaurant. Steamed Fish, Claypot Pork, vegetables and 3 spoons of white rice
Approx 40g of Protein

PREWO and POSTWO
1 scoop Atomic 7

DINNER
Curry Chicken with vegetables, 2 eggs
Approx 50g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
195g of Protein

Kay guys, getting lazy to update since during my cutting period, my diet is almost the same. So yeah, imma update when my diet is different or something.

Just a short update. It has been quite some time!

BREAKFAST
2 scoop Dymatize Whey
48g of Protein

LUNCH (Split Meal)

Beef Pasta Mix, just a lil' bit of pasta for carbs
70g of Protein

TEA (Split Meal)

PreWO
1 scoop Inner Armor BCAA

PostWO
1 scoop Inner Armor BCAA

Early Dinner

Chicken Breast with Vegetables
Approx 40g of Protein

Dinner
4 whites 3 yolk omega 3 eggs
35g of Protein

Supper
400ml Milk + 1 cup of Yoghurt + 1 scoop of Dymatize Whey
20 + 8 + 24
54g of Protein

TOTAL
247g of Protein

This post has been edited by gannicholas: Jul 24 2013, 11:03 PM

It has been awhile!

BACK AND BICEPS DAY

11am
2 scoop Dymatize Whey
50g of Protein

12pm
Steamed Chicken with Vegetables
25g of Protein

3pm
Steamed Chicken with Vegetables ( i cook alot for lunch so that i dont have to cook again x)
25g of Protein

5pm Pre/IntraWO
1 scoop BCAAs

7pm PostWO
1 scoop BCAAs

8pm
Pork Ribs, Chicken Legs ( Fattening i know, i'm cutting now ) and Vegetables
Approximately.. 32g of Protein?

10pm
4 egg whites, 3 yolks
35g of Protein

12am
400ml milk + 1 cup of 0% fat yoghurt + 1 scoop Dymatize Whey
50g of Protein

TOTAL
217g of Protein

If you're not already, why not use myfitnesspal to track your macros? It makes guesstimating your diet that extra bit more accurate.

28/09/2013
So, i've decided to start bulking again! Here's an update on my current diet. I'm currently on Steve Cook's BIG MAN ON CAMPUS workout program. Wish me luck!
http://www.bodybuilding.com/fun/big-man-on...o-the-iron.html
Current Weight : 72kgs
Protein Hit :- 252g of Protein per day

Supplements :-
Fish Oil
Myofusion Probiotic Series
Animal Stak
PrimaForce Carb Slam
Inner Armor BCAA Peak

Meal 1 ( Breakfast )
4 eggs ( 4 whites 3 yolk ), 1 scoop of whey protein, 2 slices of wholemeal bread OR 3 oatmeal cookies OR 1 Banana
35g + 25g + 7g = 67g of Protein

Meal 2 ( Brunch ) ( Sometimes skip Meal 2 and proceed to Meal 3, depends on timing )
15 almonds & 400ml of Milk
4g + 20g = 24g of Protein

Meal 3 ( Lunch )
Oven-Baked 1/4 Chicken, Steamed Brocolli, 2 Japanese Sweet Potatoes
40g + 3g + 4g
47g of Protein

Meal 4 ( Tea )
1 Apple or 1 Banana or 1 cup of cafe latte ( black coffee + skim milk )
2g of Protein

Meal 5 ( Pre-Workout )
1 pack of Animal Stak

Meal 6 ( During Workout )
If available, 1 scoop of BCAAs

Meal 7 ( Post-Workout )
1 scoop of PrimaForce CarbSlam, 1 scoop of whey protein
25g of Protein

Meal 8 ( Dinner )
Oven-Baked 1/4 Chicken OR 200g of Salmon OR 200g of Beef, steamed brocolli, 2 japanese sweet potatoes
40g + 3g + 4g
47g of Protein

Meal 9 ( Dinper? )
15 Almonds + 1 cup of Yoghurt
4g + 5g = 9g of Protein

Meal 10 ( Supper, Before Bed )
400 ml Skim Milk + 1 scoop of Whey Protein
20g + 25g = 45g of Protein

TOTAL = 266g of Protein

This post has been edited by gannicholas: Sep 30 2013, 07:45 PM