then it's time to move lor...look for another stall with chicks erm i mean chicken...

Estimate calories there are in a plate of rice?

small portion should be around 90cal:)

If I remember correctly 1 cup of cooked rice is about 200kcal.

This post has been edited by kurtkob78: Jan 7 2010, 11:06 PM

Hi BBers, can anyone suggest protein-based food to me.
Sardine ok ? Food that I can bring from office and last till 6pm. Fridge is provided

Just want to share, From my experience to lose some weight I have tried 2 things:

1. Exercise everyday about 4 KM running on treadmill.
2. Diet, I tried to take very less carbohidrate food and really low callory food.

It worked but I really get tired and lose concentration on dieting. Then my weight turn to normal again.
So my advise is, prepare our mental first keep it healthy with good words everyday. Make sure we motivated then confirm we can achieve the weight we wanted.

This post has been edited by ollie889: Feb 2 2010, 05:47 PM

Hmm,Im still kindda confused on how to plan my diet..

Here are my current diet :-

(8am) Breakfast :-

- Oatmeal or Cereal(Banana Nut Crunch) with Low Fat Milk
- Orange Juice
- 1 Glass of Water

(11am) Snack A :-

- Whey Protein Shake
- 2 Wholemeal Bread(No Spread)
- 2 Glasses of Water

(2pm) Lunch :-

- 1/2 White Rice
- 2 Curry Chicken(Breast) with Curry
- Salad and Carrot(Cooked)

(5pm)(After Workout) Snack B :-

- Whey Protein Shake
- 2 Wholemeal Bread(No Spread)
- 2 Glasses of Water

(8pm) Dinner :-

- 1 Whole Apple
- 2 Glasses of Water

Is there anything wrong with my diet??

Thanks

Dump the low fat milk. Eat a few whole eggs for protein. Egg is highly digestible and the protein is highly bio available than pasteurized milk.
Eating a hi protein breakfast is important to start your engine.


No protein for dinner? Protein is important for muscle recovery after a workout. How could your muscles grow with 1 apple and 2 glasses of water?
Add good fats to each meal. Fatty acids are also important for muscle growth other than amino acids. Spread some butter to your bread. Butter is rich is fat soluble vitamins. Add olive oil, red palm oil or coconut oil to each meal.

Is chicken Kebab is a healthy food?! since it has carbs(the othermost 'roti'), protein(chicken),vege..tomato..ketchup & mayonise...

I usually eat kebab as my lunch.
I am currently start learn to manage my nutrients intake..

Hi folks, It would be nice if anyone of you could take a look at my daily meal plan below. I'm 75kgs 170cm (was 80kgs a month ago) and undergoing a weight loss program which includes cardio and basic compound workouts. I wish to reach optimum body weight as well as put on some muscle when the body fat is reduced. So here i have been following a diet plan constructed by myself after reading and researching numerous fitness forums and health sites. The idea is simple...keeping carbs low, increase protein intake and performing cardio diligently .


Breakfast 6.45am
Workout day : 2 Bread biscuits + 1 cup milk + 1 slice low fat cheese + 1 capsule Multivitamin E
Normal day : 3 eggs + 2 toasts + 1 slice low fat cheese + 1 cup coffee + 1 capsule Multivitamin E


Class break 11 am
1 Scoop Whey protein mixed with milk and water + 2 slices of Rye bread


Lunch (Preworkout) 3pm
Workout day : 3 eggs + 1 toast + 1 tbsp peanut butter
Normal day : Oats + milk ( or replaced with 1 tuna sandwich alternately )


Post workout (including cardio only days) 6.30pm
1 Scoop Whey protein mixed with milk and water + 1 capsule Multivitamin E


Dinner
5 - 7 oz Chicken breast (or) 1 Fish (or) 1 Chicken steak patty + vegetables ( broccoli + long beans + cauliflower +carrots + mushrooms )


Pre-bed
1 glass of low fat milk (casein protein for long-hour digestion)



As you can see protein has a higher ratio to carbs here. The 3 eggs are taken at different timings depending on whether it's my workout day or normal day (with cardio).
Although i need a low carb diet, carbs are absolutely needed for energy esp pre-workout. I take the eggs before workout in order to provide a reservoir of protein but after workout i do
pump in some whey shake as well.

Can i consume white rice as a source of carb ? if so, how much ? and is rice for dinner recommended in my current situation ?
the last thing anybody wants is the breaking down of protein from the muscles due to lack of carbs for energy ( although this happens during critical enegry source depletion)
So i appreciate your recommendations and alterations as well as additions to this plan of mine. Thank you so much.

It seems like u r really concious about the carbs intake. However buddy, i would say taking carbs in the right time, u shouldnt be worry too much about fat gain. U can consume ur oat + milk + watever that u need in the morning. It is important that u fuel up ur body in the morning. I have been on low carbs diet before, and i understand the kind of feeling that if u didnt consume enuf carbs for preworkout. Howver, now i have change my diet to carbs cycle, it seems like the glycogen store in the morning works pretty well for my evening training session (It works on my legs day too). And this is the Carbs Cycle that i m currently trying out, it has been a week, no fat gain nor lost at the moment, but i gona make my benchmark on the 12th day to see the result.

I would say brown rice or pasta may be a better choice.

Muscle break down when u didnt consume sufficient protein in a day or excessive cardio. I usually push my protein intake to 1.5 multiplier to ensure i have sufficient protein intake. However i have read it somewhere, it says, if u r on a low carbs diet, make sure ur calories source intake is equivalent or more than ur protein intake, else u might be teaching ur body to consume protein as energy source. I have not done any detail research on this stuff, so it just a piece of information. (fat calories = x9, protein calories = x4)

This post has been edited by jamis: Mar 6 2010, 11:36 AM

Bro, thanks for looking into my meal plans. I must say the carb cycle routine you mentioned above has certainly cleared some confusions and now it all makes sense in terms of nutrition consumptions accordingly. I'm gonna give the carb cycle a shot, atleast it will sustain my energy and let me work out in correct form. thanks a lot. appreciate your time and effort.

By the way, i think some of the important point the author miss out there. As i go through the forum it seems like he is saying , 1 out of the 3 low carbs day is actually a zero carbs day. And as well, the fat intake is always the same (as the moderate day). So thats mean on high carbs day ur calories intake wil be higher and low carbs or zero carbs will be lower (changes only on ur carbs not on protein nor fat). Hope that it helps. Cheers bro.

This post has been edited by jamis: Mar 12 2010, 11:13 AM

hi everyone, i am planning to lose my weight. Can anyone give me some advice?

1st. Cut off all your junk food, carbonate drinks, seriously, then everything would be easy

Try this website
www.stronglifts.com

Thx ^^

70days after delivery, how to flat back my stomach?

exercise and diet? =.=

Hello guys, please look into my diet for bulking up. Is this enough for 3000cal and to get 120g of protein?

6.45 breakfast
4 tbsp oats + raisins + almond strip + milk
2 fish oil
1 glass water

[6.45 on top of the normal breakfast above, mainly on weekend, because have more time to prepare
3 half boiled egg
1 glass milo]

9.45 morning snack
2 wholemeal bread + peanut buter
250ml full cream milk

12.45 lunch
rice + chicken/meat + vegetables + egg (office cafeteria)
1 glass water
2 fish oil

3.45 afternoon snack
roasted almond
250ml full cream milk

6.45 dinner
rice + ayam/daging masak merah/paprik/goreng kunyit + telur dadar (malay restaurant)
1 glass water
2 fish oil

9.45 supper
2 toast bread + 1 slice cheese + tuna
1 scoop BSN TrueMass + banana
250ml full cream milk

Below is workout day
[6.45pm pre workout
1/4 chicken roasted
milo or soya bean

cardio abt 20mins, workout 8-9pm, alternate days, 3 times a week

9.45pm dinner/post workout
rice + ayam/daging masak merah/paprik/goreng kunyit + telur dadar (malay restaurant)
1 glass water
2 fish oil

10.30pm supper
1 scoop BSN TrueMass + banana
250ml full cream milk]

already almost 4 weeks in this regime, and gained 2kg at week no. 2
to be honest, didn't follow this regime 100%, i would say 80% of the meal plan & meal/snack time
because if i'm eating out, whenever wherever i can (mamak/kopitiam/etc) i would try to eat half-boiled egg or steak (rib eye or sirloin) and also grill/stir-fry chicken/meat at home
water is drink throughout the day

Thanks!

buddy, ur pre bed (supper) try not to consume carb. True mass has like 70g+ carbs if i m not wrong, try to take some eggs or meat for that