hello wow ur a runner... if u wanna put on muscles i think ur really gonna have to eat up. am guessing u hv a high metabolic rate with all that cardio... and not to mention running is very catabolic (protein can be burned for fuel resulting in muscle loss).

try to increase the amount of protein in ur diet... and i dont mean protein shakes... i mean protein frm natural sources like eggs, meat, fish etc. u look like u hv alot of carbs in ur daily meal plans but thats fine considering ur activity level, but u really really gotta add up that protein.

ladyvanity, why u dont mean protein shakes le?
does natural source of protein differs much from whey protein?
coz from what i hear, protein is still protein.
ur body recognizes it as protein and converts it to amino acid.
so, basically, all protein is mostly the same.
pls share with me, so that i can tweak my diet.

heyo Jon
i got nothing against protein shakes... i love protein shakes!

but alot of ppl hv the mindset that protein shakes and supplements are the cure-all and surefire way to gain muscle, get lean.... lose weight... whatever. but i really think that protein shakes are not "real food". sure they're convenient... you can get your daily requirement of protein thru them... but i really think u can get so much more out of proper foods.

oh and protein shakes dont keep u full for a very long time, do they? ur drinking ur calories... for people who wanna lean out u cld consider the thermogenic effect of eating proper food. and i think you get get a whole lot more of nutrients and other good stuff (vitamins, minerals, antioxidants, enzymes etc) from natural foods

oh and supplements can be expensive, which can put people off (especially poor students like myself living on a limited budget lol). u cld buy a LOAD of beef and fish and chicken with that money used to buy one tub of supplements.

sooo i hope that answers ur question the shakes can be important... dont get me wrong... but they r called "supplements" for a reason. the benefits and importance of having natural foods should never be overlooked or replaced.

This post has been edited by LadyVanity: Jul 11 2010, 08:40 PM

yup. i agree with u.
hehe... thats why supplements are addition.
if someone is solely relying on whey, then he is stupid.
solid food comes 1st then supplements.
protein is still protein i guess.
protein shake of coz doesnt keep us full for even a short period. haha
coz its fast to digest. =.=

Thx for advise.. yesterday just buy the whey protein (optimum 100% gold standard) But I want to know if i consume if after workout it will let me grown my muscle? Btw I am little regret buy this whey protein because maybe should buy mass gainer。If I really want to gain body mass should limited my running .

no it wont make u gain muscle by just consuming it alone, but if ur have taking in the right amount of food, then u will. Buddy, weight gainer just whey + carbs, if u r going for best bang for ur bucks, u got the absolute right choice. Post workout, mix ur whey with 2 table spoonb of glucolin (40+ g or simple carbs) for insulin spike and the rest of the day, just make sure u have enuf protein and carbs intake.

Hey guys,

This is what I've been consuming for the past few weeks ever since I ordered whey from 4rings (cheaper = increased protein intake):

Meal 1: Rice + vege + meat (1/3 of each)

Meal 2: 1/2 scoop protein + 1 banana + 3 spoons oats + 3 spoons full cream milk + 1 spoon milo (on workout days, this is a post-workout shake with an added 1/2 scoop protein, 1 spoon oats and 1 spoon glucose). When I make this as an ice blended drink, it tastes like orgasm :3

Meal 3: Rice + vege + meat (1/3 of each)

Meal 4: 3 fried eggs with extra virgin olive oil (with added 1/2 tomato and onions..tastes good :3)

Meal 5: 2 wholegrain bread + a serving of tuna (recently I found tuna in extra virgin olive oil..cool) + slice of cheese

Meal 6: 1 scoop protein + 3 spoons full cream milk

I feel that this is the best that I can manage at home, with me buying basic stuff from the supermarket like bananas, sliced cheese, canned tuna, full cream milk and oats (with justification that these are essential items to have at home lol). I'm planning on a change of diet once I live by myself (one chicken a day maybe if there's enough money?).

Is there anything wrong with my current diet?

Height: 177 cm
Weight: 71 KG

This post has been edited by winkybear: Jul 26 2010, 02:31 AM

Hi guys,

Seek for advise for diet.

As for breakfast before going to work 8am - A box of milk.

Breakfast break (930am) - usually, 2 eggs, veggies and potatoes

Lunch break (1230am) - i. Potato, 2 eggs, veggies (especially brocolli)
ii. 5 eggs, tofu and potato
iii. Rice, veggie, fish and egg (if hungry day)

Preworkout (630pm) - protein shake and 2 slice of wholemeal bread with peanut butter

Postworkout (930pm) & dinner - i. protein shake, yogurt, canned tuna with wholemeal bread

ii. protein shake, canned tuna with wholemeal bread and green apple

iii. protein shake, yogurt, peanut butter with bread

Sometimes snack, i'll get those seeded biscuit like IGO or IKO i cant remember and also some almond.

Kinda late because reach home, gotta do my laundry..

Thats for weekdays. During weekend, chicken breast and fish will be for lunch and dinner.

workout from mon - thursday and saturday

rest on friday and sunday

looking forward for some feedback from the pros here

thanks in advanced.

my turn to post! haha
22 years old, 88kg, 174cm, aiming for ripped 78kg.

morning = 5 whole eggs + 5 scoops oat

afternoon = 500 gram chicken breast cooked in water with a bit of salt + a fruit

pre-workout to post-workout = 2 scoops protein shake +peanut butter + yogurt + milk + 1 banana

evening = 500 gram chicken breast cooked in water with a bit of salt + a fruit

advise please x)

Hi,

Can I get some advise or crit here abt my gym routine.
i'm a novice in this art.

some info
height 1.71m
weight 69kg
body fat % : 16.6 (using the neck-to-waist calculation)

Goal : get a toned body

i visit the gym twice a week, normally on Mon or Tue, and definitely on Fri.

my routine:

warm-up on threadmill for 7 mins(constantly increasing the pace after every min).

3 sets for all my exercises

chest
flat bench press(increased weight after each set and reps 10,8,6) immediately by inclined dumbbell flyes(reps 10,8,8)

bicep
arm curls(reps 10,8,8) immediately by concentration curl(reps 10,8,8)

back
assisted pull-up(reps 10,8,6) immediately by rear delt row(reps 10,8,8)

tricep
weighted bench dips(15kg, reps 10,8,8) immediately by seated tricep extensions(reps 10,8,8)

shoulder
seated arnold press(reps 10,8,8) immediately by dumbbell shrugs(reps 10,8,8)

abs
leg raise(hold for 3 sec, reps 15,12,10) immediately by weighted long-arm crunches(hold for 2 secs, reps 15,12,10)

Pls do advise me if i'm doing anything wrong or areas i can further improve...
i know i may b squeezing too much in 1 sessions...

PS
i can't train my legs doing squats etc due to weaken knee joints...

This post has been edited by ijnek: Jul 29 2010, 10:42 AM

Just started training, trying to gain mass and lose my skinny belly fat: BF 16% - 17%
Am 178cm, 74kg

Morning:
1 scoop whey + 1 glass milk
Workout
Post work out 2 scoops whey

lunch
3 spoons of rice, meat and veges

tea
2 sccops whey + 2 eggs

dinner
meats and veges

prebed
1 scoop whey plus cheese or 2 eggs or 4 sausages

I am using a lot of whey I know, but I don't have the time to prepare proper proteinacous meals.

Any comments will be greatly appreciated.

ur diet sounds like u r cutting bro.

I am kinda obsessed with the fat around my belly. I know it's not huge, but any increase in my waist line rather puts me off.
Currently navel waist line measurement is 33, and I prefer to go down to 31.

But at the same time, I wanna put on muscle mass.

I know both losing belly fat and putting on mass is contradictory.

3 times/week weight training + high protein, carbs, low fat
2 times/week HIIT + high fat, protein, low carbs

Does that sound right?

This post has been edited by remeron: Aug 5 2010, 11:31 AM

Sounds fine bro. I would say carb cycle would be a better choice , since ur carbs intake is fluctuating and same goes to ur daily calorie intake and this may trick ur body burn more fat.

It would be easier if u cut down ur fat lvl then u bulk buddy.

Hello All.. Sifu

I just start my Meal Plan, Hope to lost some fat and gain some Lean Body Muscle:
My Weight 62Kg and Height 167Cm

My Workout:
Mon = Workout
Tue = Cardio
Wed = Workout
Thur = Cardio
Fri = Workout
Sat = OFF
Sun = Off

8am (Breakfast):
1 Capsule Fish Oil
Oat (5 teaspoon)+ Cereal (5 teaspoon)
1 Cup Anlene (Milk Powder)

11am (Sneak):
1 pcs Granola Bars

2pm (Lunch):
1 Capsule Fish Oil
1 pcs Steam Chicken Beast
3 Boiled Egg
1 pcs Fruit

5pm (Tea Break):
2 slices Toasted Wholemeal Bread
3 Boiled Egg
1 cup Herbal Tea

6pm (Before Workout)
Whey Protein Shake

8pm (After Workout)
Whey Protein Shake
2 slices Wholemeal Bread with Tuna or Cheese or Ham (Either 1 Only)
1 pcs Fruit

11pm (Before Sleep)
1 cup Anlene (Milk Power)
1 teaspoon Honey

Hey guys,i need help for my diet..Can u guys give some comment about how to correct my diet??.My weight is 55kg and height is 171 cm..My goal is to get six packs and lean muscle and to gain my weight till 65kg..Here's my diet:

Morning(5.40a.m)
2 boiled eggs..
oats(5teaspoon)
2 pieces of chicken breast meat.

Recess time(10.45a.m)
Oat meal bread with cheese
Carman's bar

Back from school Lunch(2.30p.m)
Rice with vege and meats
sometimes rice with soup..
sometimes porridge witch chicken breast meat

5p.m (snack)
Horlick or milo.
with some biscuit
sometimes fruits

7pm or 8pm Dinner
rice with vege and meat
and sometimes soup too..

Thanks in advanced

This post has been edited by adrianzz: Sep 13 2010, 11:56 PM

i'm new to this, so any expert please advice

breakfast 7~8
animal cut
after 30 minute
a scoop protein shake
3 eggs white with garden salad and cottage cheese.
half cup of oatz/slice or two whole wheat bread.


lunch 1 ~ 2
2x Steam/roast/grill chicken breast with mixed boiled veges
or
pan-seared or baked salmon/cod/dory with potato salad and asparagus

tea time 4~5
animal cut
after 30 minute
Tuna salad, chicken salad from lunch leftovers.


dinner 7~8 (pre-workout meal)
half baked chicken or whole baked fish in herbs with boiled potato
or
just a scoop of protein and 3 or 4 eggs with salads

supper 12~1(post workout meal)
1 scoop protein
4 boild egg with salad

snacks usually cuts fruits or salads.

dear forumers..
can somone please comment my diet plan?

Morning
* Roti Canai with a glass of hot tea (less sugar)

Lunch
* Nasi Putih(small portion)+Chicken From Any Cooking(but i'll surely tear off the skin and oil)+a lot of vegetables

Tea Time
* Nesvita 3 in 1 Mixed togther with 5 table spoon of oat
* 10 cuttings of guava mixed with asam boi


Dinner(After Workout)
* Iced Milo+Tandoorin Chicken (Breast Area Oni)

Supplement?
Lipo 6 black, 3 caps in the morning,3 caps before lunch

This post has been edited by syndicate: Oct 13 2010, 09:47 PM

Hi well I'm a student and now is my holidays,so I plan to get fit,I see my friends all going gym and stuff,so I also feel motivated

My aim is just to get some muscles and train my stamina and get fit,I'm not really fat,but got a slight tummy so maybe I want to slim that part so I can get some abs brows.gif But no serious bodybuilding,huge muscles,or eating protein supplements here,or those 5x5 or stuff that I have no idea of,just a normal workout routine like push-ups,jogging,and some light dumbbells,and just eating a proper diet like 3 times a day,don't eat junk food,drink lots of water etc.

Now,I aim to do my workouts on weekdays,Monday to Friday,weekends maybe rest.So I don't think it's advisable to do push-ups,dumbbells,and cardio all in one day right?By cardio,I mean jogging,push-ups is push-ups la and dumbbells is just those light ones,2kg blush.gif Do you guys think I should do push-ups and dumbbells in one day,and the next day,jogging,and the the day after that,back to push-ups and dumbbells?Before this,I usually just do push-ups and those dumbbells in one day,no jogging last time at all

And also,I'm going to start my workout's at 4.30 in the evening,is that ok?Is there a certain time that I must start?I heard that 4-7 is the best time to workout,so I think 4.30 is ok right?

And,when I do push-ups,I don't use my palm,I mean I use those kind of push-ups bar that u can buy frm Tesco,Giant,that's allright to use?

Hey Guys,

I need help with my weight loss as i believe i've hit my first plateau. I was initially 82kg's back in June and have managed to hit 70.5 kg last 2 weeks. Checked my bodyfat % and i've stagnated between 18 - 20 % (Tanita machine at FF).

My current diet is :

Breakfast
------------
3 eggs scrambled or Tuna Sandwiches (1 can with Mayo)
A glass of milk

Morning Snack
-------------------
Banana or Apple


Lunch
------------------
Rice (usually separuh) , Chicken or Beef and some Veg


Dinner
-----------------
Same mixture as lunch / Tandoori Chicken


If i workout i'll just have 300ML or Milk (Whey gives me the runs ..)

My current weight is 70.5 kg and 165 cm tall.


For my workout i'm currently doing Starting Strength (The ones with Pullups and Chins) every Tues/Thurs/Sat.

Hope to get some input on this as it's really frustrating