3 years later, this is how I eat:

Breakfast: Either oats with peanut butter and raisins or milo. Koko krunch if not binging on oats. These come with at least 1 glass of milk.
Lunch: (Those days I cooked as a student) Now, its tortilla wrapped with stir fried chicken or meat with butter and some seasoning and a bit of leafy greens. The amount of chicken or beef however is constantly 200gm (will increase soon)
tea Time/preworkout: Its either 2 eggs during workout days or 1 apple during kickboxing days
postworkout: An apple during workout days and nothing after kickboxing. Yeah, i'll improve on this.
Dinner: quarter plate of rice and whatever meat my mom is cooking. The load however is more than lunch.
Supper: Its either milk, omellete, or nothing.

I think i've come a long way from how I started, this time I need to increase more intake for more lifts.

Hi Guys,

After reading all the posts i still can not decide what is a good diet for me
I'm trying to build a six pack and i really need a suggestion from taiko and gurus
So i'm 1.61cm height and my weight is around 50kg
Hopefully someone here can help to suggest me what do i need to eat from morning till dinner

Thanks in advance

Look at what I posted. That should be good for you.

is it this one ?

My Workout Meal Today.
Breakfast (10.45am) - Oats+Milo (Forgot to eat apple)
Lunch (2.25pm) - Half cup rice, the whole chicken wing, 1 ikan Kembong, half cup of lean meat, potato sambal (I understand its not dat good, but tats what i got so far)
Tea Time (4.30pm) - 2 slices of bread, tuna, Milo, water.
Pre Workout (7.15pm) - Milo+Oats, Milk 200 ML
Post Workout (9.15pm) - 3 egg whites, 2 yolks.
Dinner (9.20pm) - Same as lunch.

No no, the latest one. That one makes u fat.

so is this one rite.?

3 years later, this is how I eat:

Breakfast: Either oats with peanut butter and raisins or milo. Koko krunch if not binging on oats. These come with at least 1 glass of milk.
Lunch: (Those days I cooked as a student) Now, its tortilla wrapped with stir fried chicken or meat with butter and some seasoning and a bit of leafy greens. The amount of chicken or beef however is constantly 200gm (will increase soon)
tea Time/preworkout: Its either 2 eggs during workout days or 1 apple during kickboxing days
postworkout: An apple during workout days and nothing after kickboxing. Yeah, i'll improve on this.
Dinner: quarter plate of rice and whatever meat my mom is cooking. The load however is more than lunch.
Supper: Its either milk, omellete, or nothing.

I think i've come a long way from how I started, this time I need to increase more intake for more lifts.




em just wondering what should be the amount appropriate intake of carb and protein for a person?
can i use the guide as mentioned in this website(http://www.iron-age-classic-bodybuilding.com/how-many-carbs.html)?

Sure. Its a start. Just review back your gains after two months and then see what you can improve from that.

Breakfast - 6 spoons of oats, 2 slice bread with peanut butter spreading, cup of milk.

Lunch - Chicken breast*size of typical mamaks * with rice and vegetables sometimes add a fish.

4pm - 2 slice bread with peanut butter adding cheese, cup of milk

Dinner - Same as lunch

Supper - cup of milk and 2 slice of peanut butter with cheese.

This only what i got in my house. Give some tips and advice thanks.

looks okay to me.

BF: Lose the bread or lessen the oats by a bit while maintaining the bread. Peanut Butter brand should be like Steffi's.

Lunch, Dinner: DOuble the chicken

4pm, change the bread to banana.

Supper: Looks fine.

did you ask what's his goal? and did you find out what are his macros everyday? For a general template of how to eat, that's a bloody well done one. If one wants to gain, up the amount, if one wants to lose, well, depends on the person's bodyweight. Some might have to taper it down, some , well this is good enough to diet on for starting purposes

Actly ur right on that, I was purely thinking on a cutting phase. My bad mang, but thanks for pointing that out.

it's all right. we tend to think that ppl are doing what we're doing. at least you're trying to help out by staying active in here. that's good

Thanks i always think i eat not enough.

What's your weight, height? You're 15, you're going to get a shit load of gains if you hit the sweet spot , getting your nutrition and training right

Weight 55kg. Height 165cm I got short genes but i think i beat the genes due to exercise and strict diet. What training you recommend for broading shoulders ._.?

I am even shorter than u. Going to the gym with minimal height is no good!

Why is that?

short people can look muscular fast compared to tall people. im short too