Like in bodybuilding.com forums, they have a section where people post their workout routine, diet and all that to help motivate themselves and also to help others have an idea of what to expect with that sort of diet.

Shall we start the same too? I'd post mine, but considering I'm about the smallest here, I guess the rest are gonna "taroh" me if I start first

So people, shall we?

Edit: Okie my makan routine
For me;

Breakfast [7.30AM]

3 Eggs
350ML HL milk
8 teaspoons of oats
2 slices bread

Pre-Lunc [10AM]

1 pack of milk [250ML i think]
1 slice of ham

Lunch [1PM]

Tonnes of beef, chicken, mutton
Rice [a bit only]
2 Eggs
1 liter of plain water [I piss like llama after that]

Tea [4PM]

Tuna sandwich

Dinner [7PM]

Beef or chicken, or mutton again
Rice
Milk+Oats+Eggs blend

[Gym time]
Post gym=500 ML milk


Supper [11PM]

Kottage cheeze. Wonder where ur cheese went Darkie?

This post has been edited by pizzaboy: Jun 15 2006, 02:11 AM

i think its a good idea. since so many ppl frequently post topics on dieting here its best to consolidate the useful information into 1 sticky.

Err...diet for gaining weight or losing weight? Got very big difference you know....

I'll start off first even though I'm still a beginner . I'm trying to gain weight btw.

Workouts: Usually mornings of Mon/Wed/Fri.
1. Breakfast immediately after workout:
- 4 slices wholemeal bread
- 2-3 eggwhites (ocassionally with the yolks as well),
- 3-4 sausages (tuna ocassionally)
- 2 slices cheddar cheese added in ocassionally
- 1 cup of Milo before and after workout
- 1 cup HL milk
- 1 cup Peelfresh or Sunkist apple/orange juice ocassionally.

2. Morning snack:
Some cheesy biscuits or 1 granola bar.

3. Lunch: normally economy rice with lots of meat & vege heaped like a small mountain .

4. Tea break: Granola bar or biscuits.

5. Dinner: Whatever's cooked at home usually. Plus 1 whole orange after dinner.

6. About 1 hr before bedtime: 1 cup HL milk.

Also, I bring a big 1.5l container of R.O. water to work. Must finish it even before 6pm.

And yes, you'd notice I don't take protein supplements. I prefer to eat real food.

This post has been edited by yeeck: Jun 14 2006, 10:30 PM

You need to consume complex (low GI) carbs and protein 30 mins before your workout. Oats, milk and/or eggs will do.
Cut the cheese out from your post workout till your next meal. Cheese has fat which will slow digestion of protein, and you need to get in protein very quick post workout. Cut the milo post workout. The fruit juice is good, it has simple carbs in there.

Preworkout :-
COMPOSITION

scenario one: a solid, full-sized balanced meal finished 60-90 minutes preworkout consisting of 30-60g protein (0.2-0.25g/lb target BW) + 40-80g carb (0.33g/lb target BW). there are endless examples of how this can be constructed, & heres just one:
---- 5-8oz of any type of land or sea animal flesh
---- 1-2 cups low to moderate-GI grain or other starchy vegetable or legume /or/ fistsize sweet potato, etc, look up sub-70-rated examples here.
---- 1 or more cups fibrous vegetable like salad greens, broccoli, cauliflower, asparagus, spinach, kale, cabbage, onions, even carrots, etc, etc

scenario two: a liquid meal or shake finished 15-30min preworkout:
---- 20-50g protein (0.15-0.2g/lb target BW) whey is preferred for its BCAA content
---- 40-80g (0.33g/lb target BW) low-to-moderate GI carbs. any fruit works well here, so does old fashioned oats. a solid case can be built for a combination of both. whether you include water/milk or unsaturated fat like flax or pnb is really personal preference. milk just gets the anabolic/anticatabolic cascade rolling for those in a severe hurry to gain muscle. adding fat to this shake can slow the release of nutrients substantially & benefit those who train for significantly more than 90 min, offering extra protection against energy dips - especially if you don't consume a dilute carb solution during your workout. most people will do fine without the fat as long as the overall carb profile of the shake is relatively low to moderate-GI. NOTE: most commercially prepared dilute sports drink solutions have a low glycemic load, rendering their high GI irrelevant. some dudes use the same shake for pre & post workout; they make a bigass shake, and simply drink half before & half after - or they sip it thoughout the workout. this is fine too & you'll still benefit, but you're not taking full advantage of the specifically different physiologic demands of pre & postworkout for bodybuilding purposes.

Postworkout :-
COMPOSITION
scenario one: as soon as possible postworkout - or even at the tail end of the workout, say, 10-20 minutes before it's over. i start chugging my postworkout shake 60 minutes into my workout, regardless of how long my workout takes.
---- 30-60g protein (0.25g/lb target BW). whey again is pretty cheap & works great here. research shows that postworkout protein doesn't inhibit glycogen synthesis, and can improve protein synthesis. this means that you can hedge your anabolic & anticatabolic bets by taking in a sizable amount of protein postworkout. whey happens to be a highly insulinogenic protein, so this is ideal at this point.
---- 60-120g of high-GI carbs (0.5g/lb target BW), or a combination of types that ultimately averages to a high-GI rating (70 or above). dextrose & maltodextrin have traditionally been emphasized as ideal for postworkout because of their high-GI. however, i have issues with going pure dex for postworkout for a couple of reasons - and they have nothing to do with the threat of insulin resistance, because that whole scenario applies to a completely different population. first off, you can get some default dex within fruit or milk. secondly, pure dex has no micronutrient density, and i've said it before, antioxidant micronutrition is grossly under-emphasized whenever postworkout nutrition is discussed. dex is a fine addition to your postworkout carb arsenal, but to go pure dex for the largest carb hit of your day doesn't make sense from a micronutrient density standpoint - especially when dex is contained in other foods that are more nutrient dense and are still either high-GI or highly insulinemic.

thinly rolled non-prepacketed oats (which many don't realize have a GI of appx 65-75 as opposed to the low-GI the steel-cut or old-fashioned type) plus dex is achieving the best of both worlds, but that's theoretical ground. NOTE: old fashioned/slow-cooked oats + dex in a 1:1 still yields a GI that crosses the threshold of high. adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism -- especially during hypocaloric balance.

okay, so to be practical, simple examples are: 1/2-1 cup dry oats + 30-50g dex (OR) 1/2 cup dry oats + 40g dex + 1 banana. these are just 2 examples out of many possibilities. i see nothing wrong with using high-moderate to high-GI carbs other than dex/malto, as long as the average GI of the combo is near or greater than 70. nitpicky theoretics aside, anything 65 or above on the GI scale (like the thinly rolled plain oats which people mistakenly think is in the low GI category) will likely have very similar real-world effectiveness as higher-GI choices. but remember, this is a discussion of optima, thus, we are scrutinizing the minutia and elucidating what might provide the edge.
---- as little fat as possible is best postworkout, because you don't want to blunt insulin output at this point.
---- milk considerations: whether or not you add milk to your postworkout shake depends upon personal preference and tolerance. the cons of milk are that many folks have some degree of lactose intolerance or milk allergy, and therefore are excluded from the possibility. the pros of milk postworkout are that it's highly insulinogenic, contains 6g dex per cup, and is a potent anabolic/anticatabolic substance that has outperformed whey in human research thus far.

scenario two: ASAP postworkout - a solid-food meal consisting of:
---- 30-60g protein (0.25g/lb target BW) in the form of lean flesh, all types are fine, 5-8oz suffices.
---- 60-120g high-moderate to high-GI polysaccharide carbs (0.5g/lb target BW), good examples are white or brown rice (yes most brown rice is high-GI), and all types of potatoes & breads. my bias and preference here is to include a serving of higher-glucose fresh fruit, such as grapes, banana, or pineapple - for micronutrient/antioxidant purposes as well as extra glucose (we should all know by now that the fructose contribution of fruit, at 4-7g on average per serving, is insignificant). another wrinkle to add here is that berries as a group have more antioxidant potential than other fruits. this confers benefit despite their lower concentration of glucose compared to grapes, pineapples, & bananas. so, don't worry if you choose other fruit than the higher-glucose ones postworkout; you're still winning out in the antioxidant arena.
---- water or milk, pick your poison.. a word about fruit juice: while i am not against small amounts of fructose from whole fruit for maintaining/replenishing liver glycogen, fruit juice on the other hand tends to cross the line of excess in terms of fructose, and you miss out on much of the beneficial phytochemicals & oxygen radical suppressors in whole fruit.
---- once again, KEEP FAT TO A MINIMUM.

*Credits to my friend Alan Aragorn

This post has been edited by darklight79: Jun 14 2006, 10:59 PM

Someone should make this a sticky, seriously.

-- Topic pinned as it is quite informative

Hmm....since I usually workout early in the morning at 6.30am, I usually take only a cup of milo b4 heading for the gym. Maybe I should add in some oats to my Milo? And a banana too?

Eggs, oats. You need protein and carbs before a workout or you'll have no fuel to lift, period. A cup of milo is defnitely not enough at all.
I prefer having bananas after a workout. The potassium content in them is good for recovery.

This post has been edited by darklight79: Jun 15 2006, 10:26 AM

body building, its like a science of its own

Yeah, it's a LIFESTYLE bro. It's not something done on the side. Now, eating every 3 hours is so instinctive to me that i forgot how it ever was like going without food for more than that.
I don't gym 2 hours a day, 6 days a week, i have a life outside, but i still adopt the lifestyle. Staying away from crappy food, having 1-2 cheat meals a week, etc. Hard as hell but worth it.

Hi all,
As for my diet way I guess is quite normal and simple but not sure whether it is really useful

Breakfast
-Milk and Corn Flakes or any cereal

Lunch (This is to be the main meal of the day)
-Rice (not too much) , Meat, Soup, Egg

Dinner
-Some small cakes or sandwish with fruits and fruit drink

Gym for 20 minutes (if just for normal diet just go for jogging or walking) else you can have some body builder stuff like weight carrying. *20 minutes a day would be really effective to see the results

Supper
-Milk or Chocalate Milk if prefer with some oat

The early part of the day looks pretty ok, but i suggest you try bumping up the protein, especially for the first meal of the day.
You NEED to eat a lot more preworkout (carbs and protein like oats and milk) and eat IMMEDIATELY after workout. Add honey to your milk or choc milk after your workout. A banana added is good too.

See my long post above.

For today's pre workout in the morning I had:
1) Nature Valley Granola bar
2) Milo (sorry darklight79..... too early to prepare any other food)

Post workout:
1) 1 bowl of seafood porridge
2) 4 slices wholemeal bread
3) 1 can of tuna in water
2) 2 hard boiled eggs with yolk
4) 1 cup HL milk
5) 1 cup Ribena (coz ran out of fruit juice... )

This post has been edited by yeeck: Jun 16 2006, 10:51 AM

Your postworkout is ok, but i'm telling you your preworkout sucks. You can lift much better if you improve your preworkout nutrition.

Yeah I know, previously it was only Milo and nothing else, hence I added in the granola bar. It's tough to wake up at 6am and prepare more decent stuff considering that I hit the gym half an hour later... Will slowly stock up on more quick-n-easy to prepare stuff...

Im trying to gain some weight here..but im not a tanker.
Care to share how?

well, just wondering since i live a bz life and always eat outside. whats the best food to order?? gain weight that is

Buy nasi campur, less nasi, more chicken or beef.
I sincerely don't think fish is worth it because it's a bit steep, and you probabbly have to pry through the troublesome bones and I don't think the protein benefit is that much.

thanks. but in my uni area its mostly malay food. most of the meat are in curry. i cant take spicy food. will head straight to the toilet if i do. lol

then you'll haf to think of other alternatives
maybe bring food from home, or bring canned tuna in your bag, or a pack of milk. These are more expensive solutions though, especially bringing a pack of milk. Wek....