btw,whr to get brown rice..wat brand?

How you cook those chicken breast anyway? Everyday eat like that?

hi, guys... jz started to get serious in workout.. recently following a program called p90x.. i really hv no idea how to manage a proper diet.. glad if some1 would guide me =) . My goal is to lose fat, gain some muscle and weight.

weight : 59kg
height : 169cm
BF: duno how to measure it =p

Meal 1 - Morning (7-8)
2 slice of wholemeal bread with peanut (Option 1)
Shake & milk - 1 scoop whey (Option 2)
Multivitamins

Meal 2 - Lunch (12-1)
Chicken rice (Chicken breast) (Option 1)
Toufu + spinach + chicken breast + white rice (Option 2)
Bah Kut Teh with white rice (Option 3)
Fish Oil

Meal 3- Tea Pre Workout (5)
Banana
1 slice of wholemeal bread with peanut butter (Option 1)
Oat drink with milo (Option 2)
Granola bar

Meal 4- Post Workout (7.15)
Shake - 1/2 or 1 scoop whey + 1 scoop muscle juice

Meal 5 - Dinner (8-9)
(Eat at home) consist of brown rice + white rice, meat and veges.
(In uni) Nasi putih + ayam masak merah or anything with chicken but no fried rice for me =)
canned tuna (usually have it in uni)

Meal 6 - Pre bed (11)
200ml milk (sometimes)


p/s: I m staying in hostel uni...so it is hard for me to get some eggs as i dun hv a refridgerator =S

This post has been edited by A|bert: Mar 11 2011, 07:32 AM

Eggs don't have to be stored in the fridge. I buy 40 eggs in one go, and they can last for 5 days without going bad

Just a comment, to someone who want to gain weight like me, Eat more.
Your Meal 1 - Morning should be Option 1 + 2
Your Meal 3- Tea Pre Workout should be Option 1 + 2 also.

Thanks, kelv =) .. do u think peanut butter contain vry much fat?

shiloong: ic, unrefridged eggs could last for 5days.. bt another prob for me is cant cook in my hostel uni..perhaps i can try boiling it wif hot water =)

Breakfast (8am):
4 spoon of oatmeal with milk, some raisins and fruits
or 4 egg whites 2 yolks, 2 pc wholemeal bread, milk

Workout (9am):
plain water during workout or Gatorade if pancit early

Post Workout (11am):
ON Whey, fruits

Lunch (2pm):
Rice, vegies, meat, chicken, fish (whatever my mom cooked, minus the gravy)

Evening Snack (5pm):
4 egg whites 2 yolks, 2 pc wholemeal bread, a cup of milk
or 2 pc of bread with peanut butter spread, a cup of milk

Dinner (8pm):
Rice, vegies, meat, chicken, fish (same as lunch)

Before sleep (11pm):
ON Whey

Average: 2571 calories, 200g protein, 95g fat, 270g carbs
Current Weight: 61 kg

Please comment so that I can make changes and improve my nutrition plan. I am quite serious with my diet, except for lunch and dinner because I have to eat whatever my mom cook. Don't wanna hurt her feelings now would I, somemore her cookings are delicious!

The only part I worried about is my PWO meal as it is only protein shake and fruits. Is this too little? I am aware that the body absorbs whatever nutrients available very fast PWO, as such I get hungry earlier than lunch, usually around 1pm. Should I increase my PWO intake?

ON Whey before sleep? Whey is fast release protein. Should look for slow release protein instead. Milk perhaps?

Hmm. Is it enough if I take the protein shake with a cup of milk? Or should I just take 2-3 glasses of milk without the protein?

dont take to much milk before bed, milk got some carb. Whey protein before bed is ok. you can also eat chicken breast before you sleep

Or casein.

planning to substitute the ON whey with myofusion when the tub is finished. is it any good? read a lot of good reviews on it at bb.com due to its protein blend, making it suitable to consume at any time of the day.

lol... i bought one tray of eggs and put it for 1 weeks is it ok? cause the eggs they put at jusco also just like that T.T

Hi guys. I want to gain lean mass without putting on fat and this is my meal plan. Any advice?

Meal 1:
Whole wheat pasta
Chicken
Apple


Meal 2:
Oats
4 Whole eggs


Meal 3:
Brown Rice
Chicken
Broccoli

Meal 4:
Same as meal 3


Meal 5:
Chicken
Veggies

Meal 6:
Syntha-6 with milk and some berries


edit: Weight-65kg, Height-177cm

This post has been edited by darkseifer: Apr 6 2011, 10:38 AM

New here! Planning to gain some weight/muscle.
Current height : 170cm Weight : 52kg

meal 1 : 1 cup of milk, 2 half boiled eggs, 3 slices of whole wheat bread, 2 tblspn of peanut butter, animal pak, glutamine

meal 2 : 8 hard boiled eggs

meal 3 : 2oz olive oil, half chicken breast

meal 4: about 1and half cup of rice, vege, meat

pre workout : animal pump

post workout : bsn true mass + 2g creatine + glutamine

meal 5 : 1 and half cup of rice, vege, meat

meal 6 : cereal with milk, 2 slices of cheese, 2 slices of whole wheat bread


any comment/critism? newbie here

OMG! Thats about 4 table spoons. I know olive oil is good. But is it necessary to consume that much?

no prob at all, dun exceed one week, else put it in the fridge since u wont like the taste when it starts to get a lil "unfresh".

yea i know was a bit worry about that but its like the easiest calories source i can find

that amount of olive oil is harmless bro. wat u got to worry is ur carbs intake and sufficient protein intake. dont go overboard on ur calories calculation u might end up bulking up fat more than muscle.

protein u need, 1g to per lbs of ur bodyweight
carbs u need, around 1.5 to 2 g to per lbs or ur body weight
fat around 0.3 to 0.5 of ur body weight


and tune around the carbs intake and change according to ur progress. Fat is alot safer than carbs, but if u exceed ur calories intake, it will still make u fat instead. Remember 1 g of carbs/protein = 4 cals, 1 g of fat =9g of cals.

Thanks for the info bro! I'm new in bodybuilding, hope to get more guidance on this.