There are plenty of suggestions on the net, but I want to find a sample diet that is made by Malaysians living in Malaysia.

What are the staples of your diet and how many meals would you have in a day?

According to Scooby, I need to eat 2989 calories a day to meet my goal at my height, weight and activity level.

This is about as much as I already eat, but I'm open to finding out cleaner ways of getting those calories.

That's close to 3k. Weight and height?

83 kgs at 175cm.

I used the Gain muscle, lose fat option for step 6 and 5 hrs for step 5.

Lol! That's even higher than my cheat day's calories
IMHO, if you're a beginner in weightlifting, gain muscle and lose fat at the same time is possible but it's really really slow, it's generally more efficient to choose just one goal
Back to your question, I'm a student, so I just eat 4 meals a day, Malaysian diet? tandoori chicken and telur mata ftw haha

This post has been edited by dywx07045: Sep 21 2013, 08:41 PM

This post has been edited by mikehuan: Sep 22 2013, 12:22 AM

that is sure one of lot foods you're having there.

Even if that's all you eat in a day, that's still a lot of calories.

This post has been edited by Current Events guy: Sep 22 2013, 03:54 PM

not even 3k calories there. isnt that your daily maintenance?

It is but I'm no expert on calorie counting foods that dont come in a packaging.

The first pic alone looks like 700-100 kcal.

i cut with this today





i able finish it all alone.

doesnt it? im kinda proud of that. took me a while to eat all of that in

I'm sorry. You lose to my sister of 45kg. She eats more than you. And she's more ripped and vascular than me. She cuts with that more than once a week fyi.

This post has been edited by darklight79: Sep 22 2013, 07:44 PM

You guys must be really tall or highlight active (>7 hours of strenuous activity weekly) to be able to eat those things and be cutting.

i am 173cm. and my activity is sit inform computer and type Microsoft office everyday.

LOL, would like find a day to eat with both of you. See how the legend eat.

Youre about my height and that's the same line of work for me too.

You must be doing cardio everyday or something.

176cm.

i do walk around a fair bit

Lift 3 times per weeks. Never cardio at all or i climb stair from ground floor to 1st floor 3 times a days count?

Both are around my height yet I do cardio and lift to cut.

I must have a skewed definition of cutting or I am really bad at eyeballing food to determine its calories.

Because you have a misconception on what your maintenence is.

Caloric in vs caloric out. Simple.

I would rather cut cals and not do cardio

Correct. Like safe sex vs abstinence. The latter is boring both situations.

I prefer eating only a little bit less than my TDEE amount coupled with cardio to increase the deficit than reduce my intake drastically. That results in a crash diet which causes loss of muscle and fat.

So. ... based on your logic, any trainee who doesn't do cardio during cut phases is doing a crash diet?

Nope.

Anyone who reduces their intake drastically, whether they do cardio or not is on a crash diet.

True that

use the calculation as a starting point cause everyone's metabolism is unique.

like me im 180cm 185lb and my calculator result for maintenance is 2200 cals and that's not even close to my actual maintenance cals.
i just sit on my ass all day long and i dont gain weight eating 3800 (u mirin brah?).

all i can say is slowly adjust

beware..big muscle there...later u kene smash kaw kaw... lol

Define compatible?

high carbs macros for a long term diet? sure, if you run 10km everyday, or something that equates to that.

im not trolling. why do you think most people who go to gym controls their carb and fats intake?

clean or not, end of the day what defines a bulk or cut is calories. you can eat healthy all you want if u eat more than your maintenance you still gonna gain weight