Hows ur progress with those diet? gain fat, muscle or idle?

If u have enough protein from ur solid meals, then there is no need for whey proteins or supplements.
supplements are useful if u do not get enough from ur solid food or no time to get a bite.

Meal 1: 4 eggs, granola oats in fresh milk
Meal 2: 2 chicken breast, carbs either peanut butter bread or oats again
Meal 3: Dinner. rice, meat/fish, egg, rice etc
Meal 4: Postworkout: Gainer Shake/Cheat Meal
Meal 5: Tuna+oats with milk again/tandoori,roti telur,half boiled eggs
Meal 6: Syntha6! Oats sometimes.

What u guys think? Been bbing for 2 years now.

yea , do u think i have enough protein from my meals above ?

avenger, you eat enough protein based on your bodyweight. Eat 2g protein per kg of bodyweight.

whole eggs - 6-6.5g per egg.
chicken breast - 25-27g of protein
chicken drumstick - 22-23g of protein.

Tuna in can, peanut butter, milk can read the nutritional info

This post has been edited by kurtkob78: Dec 31 2009, 08:02 PM

Thank you so much on the infos.

Yes kurt . It will help a lot of people and let them know roughly what to eat in Malaysia ! LOL !

btw , what kinda chicken breast do u all eat ? fried ? LOL !

Hi,

This is my first post in this thread so be nice ya..

I've managed to lose my weight from 95kg to 75kg for the last 2 month, btw my height is 182cm which seems to me an ideal weight for my height. But still I have a few fats spot especially at the back and my abs. Below is my diet plan during my pre and post workout. Kindly advise if I'm doing it wrong. Thanks.

Monday
Breakfast - peanut butter sandwich and coffee
Lunch - white rice with fish / chicken and vegetables
Pre workout - coffee
Workout - cardio ( 30 mins ) and weight ( 1 - 1 1/2 hour ) - back, chest and abs
Post workout - H20
Dinner - peanut butter sandwich and coffee

same routine on wednesday and friday

on non workout day - same as above

and does protein bar can improve better in my diet?

u do not have enough solid meals.
u do not have enough protein.
looking at ur daily intake, i think u r gaining less than 50 grams of protein a day. seriously its not enough...
well, its all up to u. =.=
haha... protein bar?
hmmm... invest on whey i think its a better option.
well, its ur choice. =.=

eh how bout me lar. comment abit

watekungsik. eat complete meal pre workout and post workout. pre for your power during training and post for recovery.

tzehan, your diet mostly looks good. except for the roti telur. Is it mamak roti telur or your roti + telur. roti telur mamak is junk

This post has been edited by kurtkob78: Jan 1 2010, 12:51 PM

Mamak roti telur haha. thts when im out late night, there's ntg else to eat thus the tandoori and roti telur la and half boiled eggs lol

think i have to increase my food tho, more calories..

This post has been edited by tzehan_dk: Jan 1 2010, 03:42 PM

kurtkob78,

How bout my non workout days? should I also cont with complete meal? I tend eat less rice or replace it with less carb ( bread etc )

less carbs but more protein.
u can eat as much protein u want.
cut down on the carbs.
but... eating little doesnt bring u anywhere.
eating healthy.

all right, thanks for the info! now I wont starve anymore..haha

depends on your goal. if you are cutting, reduce the calories, if bulking eat more.

what kind of chicken breast can i get through chak fan ?
i think all i see is fried chicken le =.= !
how a ?

chicken soup, chicken curry. fried is ok in my opinion. not much oil compared to malay sambal tumis. Full with oil .......

oh okay understood ! but sometimes when the stall doesnt have
chickens all they do only have minced meat , or maybe they slice
it into small pieces how do u estimate to take enough ?

dude, haha... just EAT! no need calculate and all. =.=
aiyo... =.= haha just have a rough estimation if u want. =.=
hahaha... why so particular? =.=