7:00am: Post-Workout - 6 egg whites, 2 whole eggs, 1 banana, 2 cups of oats with a tablespoon of honey.

9:30am: 1 cup of oats, 1.5 scoop of Syntha-6 (Vanilla Milkshake), 1 tbsp of PB.

12:30pm: 1 cup brown rice, 8oz turkey, 1 cup of spinach, 1 cup of mushrooms, 1 tbsp of olive oil, and 4 egg whites.

3:00pm: Same meal as 9:30am.

6:00pm: 1 cup of brown rice, 1 cup of spinach, 1 cup of mushrooms, 1 tbsp of olive oil, and 8 oz of chicken.

Total Cals: Around 2900 (300g of protein, 280g of carbs, and 70g of fat.)

give it a try...

This post has been edited by pha88: Nov 3 2010, 12:03 AM

could you guys help me to check out my diet plan?

Just started bulking and looking to build up lean mass

8:00
Breakfast shake - half scoop ON casein, 300ml milk, yogurt, banana, peanut butter, half cup of oats

followed by maybe 3-4 egg whites and multivitamin

10:00
Tuna sandwich and granola bar

12:00 Lunch
Little rice, large servings of meat and veggies

2:00
Oats and tuna sandwich

4:00 pre workout shake
milk, ON whey (1/2 scoop for taste), yogurt, banana, peanut butter, oats

post workout - ON whey ( 1 scoop ++ ) with cool water

dinner: little rice with bigger portions of meat and veggies and 3 egg whites

pre-bed- similar shake as the breakfast shake( milk, ON casein 1/2 scoop, yogurt, honey for taste)


Looking forward to adding creatine to my diet for faster gains.

Any suggestions on improvements, especially my pre, post workout, something about the insulin spike or glutamate stuffs or what maltodextrin???

Where do u guys find those cheap turkey slice?

btw... is HL and goodday considered as whole milk? any good whole milk brand that i can buy @ jusco? lmao i'm trying the NOMAD...

10.00am: Postworkout, 3 eggs, 2 slices of bread with tuna or w/o, 1 cup of milk.

12.00am: 2 slices of bread.

3.00pm: 2 slices of bread.

5:00pm: 2 slices of bread.

7:00pm: Rice, vege, fish. (vary, depends on what my nanny cook.)

9:00pm: 2 slices of bread.

1 hour before i sleep, 1 cup of milk.

Anything wrong with it..?
Preworkout need to eat?

Workout 5 days per week and cardio for 30 mins every day (do my cardio after workout in workout day). Current target is to cut body fat ( especally belly) without losing muscle. Can you guys advice on my diet plan?

Breakfast
5 tbs oats with milk

Lunch
rice-chicken breast and vege

Pre workout
1 scoop whey protein

Post workout
2 scoop whey protein

dinner
rice-chicken breast and vege

Pre bedtime
1 glass of milk

Am i taking enough protein and carb to avoid loss of muscle due to the cardio training?

Your carbs intake seems fine, except i think the protein intake might be a little too low. The amount of protein u need is 1g of protein / lbs of body weight divided by the number of meal in a day, tats the amount of protein u need each meal.

---

Added on November 14, 2010, 4:27 pmI was about to ask where is ur pre workout.... U need preworkout meal with carbs and protein. Else u might risking urself losing muscle bro.

ur 12 to 5pm obviously lack of protein. and 9 pm, take some protein instead of carbs and prebed same, protein



This post has been edited by jamis: Nov 14 2010, 04:27 PM

thanks for ur advise jamis. I'm currently 165cm with 52kg, kinda underweight, i do cardio just to cut my belly =(
actually i dont eat that much, for breakfast after the oats with milk i'd feel full already. As for pre workout, i can hardly eat after i took my lunch. Anywhere how many eggs do you suggest to add in my breakfast considering my weight?

Each eggs with york has around 7g of protein and 5g of fat.

After ur weight conversion = 114.4lbs

114.4/6 = 19 (ard round up)

5 tb spoon of ur oat i assume theres around like 6g of protein and 40g of cabrs. so u can take like 2 whole eggs.

hey,
I'm currently 175cm wif 60kg.. Trying to gain some weight and also some muscle bcz all my fren say that i look skinny and weak..=="
Workout 3days per week and jz started 3weeks ago..
I dont wish to have those huge muscles.. jz wants to have those nice body figure like the korean artist"Teayang".. xD


Diet plan
-----------

7:30 - 2slices of bread + 2slices cheese
10:00 - Mee Goreng + fried egg,baked beans + milk
13:00 - Rice wif 2meats,1vege + truemass shake(on workout day)
16:30 - 2slices of bread + 2soft-boiled eggs
19:00 - Rice + 1portion of chicken breast,fried egg
23:00 - 2slices of bread + 2slices of cheese + truemass shake



Is my diet plan sufficient to provide me enuf protein n carb daily?? Hope to get some advices.. xD

.........

Boss, you sell bread part time is it? My gf eats more protein than you.

---

Added on November 17, 2010, 9:36 pmMine:-
Morning: 6 whole eggs, half cup oats and 1 scoop protein powder (milk and egg powder)

Lunch: Shit load of fish\chicken and some rice and greens

Teatime : MRP or 6 whole eggs or tuna in olive oil

Dinner : Mixed rice with the proper macros

Preworkout : Hemorage Black Concentrate

Intraworkout : BCAA

Postworkout immediate: 1 serving Dark Matter

1 hour later : Protein shake or 2 whole chicken breasts with naan or meal with similar macros

Prebedtime : 2 servings of Myofusion

This post has been edited by darklight79: Nov 17 2010, 09:36 PM

Dark, what MRP u r using for ur teatime? myofusion as well? I m so tempted to get back to superpump250, seems like coffee + creatine cant really satisfy me XD.

Myoplex. I don't usually go for MRP's but it's a necessity in my line of work. Sometimes not even enough time to munch down a can of tuna.

Instead of creating a new topic, I was thinking the other day, why do most people here I see take HL Low Fat Milk instead of a whole full cream milk? Checked the nutritional contents and find that the carbohydrate is higher compare to those non low fats because of added sugars. I understand that low fat milks are usually higher in protein and is a great addition to post workout, with cereal, but I drink milk throughout the day and I'm still on a pretty low to moderate carb diet without any sugars, I just wanna know what's the reasoning behind all these and was I just being too paranoid with all the simple sugars.

What kind of brand do u drink?When I go to supermarkets,I can only find HL Low Fat Milk,I can't seem to find whole full cream milk



This post has been edited by fariz: Nov 25 2010, 03:18 PM

forgot the brand, but I just grab whatever is there, just that I prefer unsweetened stuffs, at times maybe milk powder. Whole full cream milk = non low fat milk

Hi LYNians, i have been training for awhile and i have a suspicion that i am undertraining... so i have decided to post my workouts and get some advice or tips on how to better improve myself

I am 73kg 175cm.

Below are my workouts, please see through it and let me know what you guys think, am i undertraining? Any advice or tips are greatly appreciated

Monday (chest and shoulders)

CHEST
1.Benchpress 40kg sets(6/6/6/6)

2.Flatbench dumbbell fly 8kg per arm sets(6/6/6)

3.Incline dumbbell press 10kg per arm sets(6/6/6)

SHOULDERS
1.Dumbbell side raise 8kg per arm sets(6/6/6)

2.Military press 21kg sets(6/6/6)

3.Dumbbell lateral raise 4.5kg per arm sets(6/6/6)


Tuesday (Biceps and Triceps)

BICEPS
1.EZ bar curl 20kg sets(6/6/6)

2.Hammer curl 7.5kg per arm sets(6/6/6)

3.EZ bar bench curl 15kg sets(6/6/6)

TRICEPS
1.Seated barbell overhead tricep extension 21kg sets(6/6/6)

2.Tricep Dips bodyweight sets(6/6/6)

3.Skull crusher 18kg sets(6/6/6)

Wednesday (squats/deadlift/traps/HIIT)

Squats 40kg sets(10/10/10)

Deadlift 30kg sets(10/10/10)

Barbell shrugs 30kg sets (10/10/10)

Treadmill HIIT 20minutes


I do abs after training on every training day. 15reps of decline sit up, 30reps of leg scissors thingie, and 15reps of jack knife sit up.

I train for 3days in a row as stated above, rest 1 day(sometimes i do HIIT) and then i repeat the process all over again.

not enough sets and not enough reps ? at least more sets for your big big compounds like bench press and military presses. that's what i think.

Yeah i agree, but the weight of the exercises i do with is considered heavy for me, i can only do 6 reps with full form, if i increase reps i will have to go lighter.

Hi guys, i'm new here but i have started training 3 months ago. I'm 171 cm and weight 69kg. My current goal is to get 70kg with 8-10% BF. Currently 15%. I'm doing full body workout 3 times a week. Below is my training program.

Squat or Deadlift. (5 sets 8-10, first 2 are warm up sets)
Lat Pulldown (3 sets 8-10 reps)
Chest Press (4 sets 8-10 reps)
dumbbell press (4 sets 8-10 reps)
leg press ( 5 sets 10-12 reps, first 2 are warm up sets)
dips (3 sets 10-12 reps, bodyweight)
bicep curl (3 sets 10 reps)
tricep pushdown (3 sets 10 reps)

Am i undertrain or overtrain? I plan to add row exercise after the lat pulldown and leg curl and calf raise after the pushdown. Is that ok?

I heard that any workout should be an hour or less to avoid overtraining, right now my routine is slightly above 1 hour to complete