You can't get cheese if you eat out, unless you're willing to spend on Dutch food dialy.

You don't really expect me to tell you all the costs involved do you?

lol..not all the cost in list per say..just an estimate on overall if possible

hi there need some comment about my meals...just started not long ago

breakfast - 7am
quaker instant oatmeal 35g (5 tbsp)

pre lunch - 10pm
1 canned tuna in olive oil

lunch - 1pm
chicken breast (boneless, skinless), 2 slices of gardenia wholemeal bread

snack - 4pm
3 half boiled eggs, 2 slices of gardenia wholemeal bread

dinner - 7pm
chicken breast (boneless, skinless), 1 tomato

pre-bed - 9pm
3 slices of gardenia wholemeal bread

any else cheap source of protein? im still a student n i try to allocate rm15 each day for meals.

you can get 4Rings whey protein concentrate. Or eggs for cheap protein. but egg also got more fat in it.

The Silent Killer: u need more protein on ur breakfast and too much carbs for ur supper .

oh thx for the advice...i guess i'll have to cut some carbs off my supper

so what should i add into my breakfast? maybe i should invest on a bottle of whey?

Edit: oh yeah, if i add 3 more half boiled eggs into my breakfast, will it be too much of fat?

This post has been edited by The Silent Killer: Dec 24 2009, 12:26 PM

Depends on how heavy u r. Take 3pcs of half boil eggs will do the job. I take 6

oh im 60kg by the way...u mean u take 6 per meal?

if that's the case then it would be 6 eggs per day for me...sounds pretty affordable than whey...

just for breakfast, oth than that i take oth stuff, u can check out my journal, i have my diet plan there, but is not really up to date but good for reference.

Just make sure u have at least consume 1g of protein to ur bodyweight in lbs. e.g. if i m 180lbs then i need 180g of protein daily and divided those into 6 meals. Cheers buddy.

ok thx...but now the problem is i'm afraid i might not have enough carbs...i calculated and i only have 1.9k cals. they say i must eat 132lbs (my weight)X20=somewhere around 2.7k of cals.

x 20 thats alot dude, it depends on ur metabolism rate, u can tune it around, i would suggest u start from 14 and add another 500kcals for bulking. See if u gain any weight, and look in the mirror if u r gain fat or muscle.

Take ur carbs only in the morning, preworkout and post workout. As long as u have 50g of carbs a day, it is fine. Too much carbs may make u fat.

However, if u think that u dont have enough food to surplus ur calories needs, take FAT, yes fat but healthy fats from olive oil, sun flower seeds, pumpkin seeds, walnuts and etc.

You dont want to use Carbs to surplus ur calorie, u will end up bulking on fat instead, i have done tat and regret lol.

Is it possible to lose body fats and at the same time build muscle ??
Will it suffice to follow a high protein diet for this purpose or the diet plan will be different entirely ?

Yes.

A hi protein hi fat diet is the best option for this purpose. Keep your carbs intake low.
No calorie counting is required. Calculate the amount of protein your body needs. Fat intake about 50% less than protein in weight.
As for carbs you have to experiment with the amount needed in order not to gain fat.

hi fat diet in order to lose body fats ? i don't quite get that. I used to be a skinny bag of bones with a BMI of 19.3 a few years ago and now with the lack of sports and activity due to my living in a cold country and my occupation as a full time undergraduate has somewhat made a drastic effect on my entire body giving me a belly and love handles. I measured my BMI and now it stands at 26.8 ! I thoroughly understand the need to focus on cardio to tackle this fatty issue, which i am doing the treadmill (inclined) for 20mins everyday. I started off at 10mins and have been slowly increasing my timing. I've switched to a high protein (natural food) diet as well as opting to take in some whey powder. All this are parallel to my workout regime (doing the weights). The idea is to pump up protein intake in place of carbs. I've got to resort to home workouts because where i live, an undergraduate cannot afford a gym membership. Food is all affordable and so are the food supplements. I appreciate you suggestions

Carbs provokes the release of insulin which will convert sugar into store body fat. While protein stimulates the release of glucagon which increases energy by breaking down stored fat into free fatty acids to be burnt as fuel.
Fat has no influence in both of the hormones. To be effective to burn fat if you are on a low carb diet, dietary fat is needed to be the primary source of energy.
If you have sufficient fat intake from your diet, your muscle tissues are spared from being broken down to be used as energy. This will prevent muscle catabolism. And your stored body fat is able to be used as energy effectively. Dietary fat actually helps to burn your stored bodyfat.

No calorie counting is required. Count your required protein for bodybuilding. Your muscles are made of protein and fats not calorie in numbers.

This topic had been discussed many times in the past. Scroll back for more details.

Hi, i'm planning on gaining weight and building muscles. My height is 181cm and my weight is 54kg which makes me underweight. So I just wanna know what good food should I take for breakfast, lunch, dinner, supper to gain weight in a healthy way. thanks

read more, and u will gain weight.
opps... i mean gain knowledge how to gain weight.
lazy to read? then... cant be help. =.=
search button is the best way to start with.

I've tried but I can't seem to find any

Use this key word in the google search field

"Bodybuilding bulk"

Click search.

Breakfast [7.30AM]

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

Pre-Lunc [10AM]

1 pack of milk 250 ml !


Lunch [1PM]

Rice , chicken / pork / fish , vege .

Tea [4PM]

1 canned tuna with 4 slices whole grain meal .

Dinner [7PM]

Same like lunch .
Sometimes maybe noodle ( wtf i live in uni so the choices are so little most of them not applicable =.= ) !

Supper [11PM]

bout 400 ml of milk !

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since i live in college choices are little . I'm trying to packed up a 3000 calories a day .
My weight is bout 130 pounds . i'm trying to get at least 26 protein . there are still meals like bread and cheese or peanut butter .
add-ins of olive oils which i did not add in . Can someone tell me whether the diet is ok ?
what else do i need to add in ?

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Added on December 30, 2009, 8:56 pmand i kinda pasted from pizzaboy diet's but it was just a rough idea .
!

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Added on December 30, 2009, 9:43 pmand btw i have no whey protein powder . not sure if i really need it .

suggestions are much appreciated .

This post has been edited by avengers88: Dec 30 2009, 09:43 PM