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.

83 kgs at 175cm.

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

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

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.

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.

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

You must be doing cardio everyday or something.

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.

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.

Nope.

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