I dont really count my macro intake but i try to consume more protein in my daily intake.

Morning:
4 or 5 eggs half cooked
Oat + raisin
Banana/Apple (or any fruits in my fridge)

Lunch:
Rice
Steamed chicken breast/sometime red meat (approx 350-400g)
Vege (sawi/spinah/cabbage/salad) , tomatoes/carrot

Evening:
4-5 Eggs half-cooked
Fruits (banana/apple or any fruits)

Dinner:
Similar to lunch

Supper:
Oat+raisin
Some fruits
Milk 250-350ml

*Normally workout before dinner. So my post-meal is dinner.

Age : 27
Height : 168cm

how about ur diet alien9? maybe i can copy some of ur daily meal.

Hi i need a suggestion please.
Im quite a thin person on my age. 20yo with only 46-50kg only.
Yah i know kinda skeleton.
And i eat a lot during my lunch and dinner. 2bowl of rice with meats and beans but yet i don't gain any weight.
But i do some light workout like weight lifting. And some people told me that i need to be a bit more fat to be able to produce muscles. So can someone suggest me a meal for me? im heavy eater but cant expensive too much expensive food as im still a student.

Morning
bread + nutella or 2 tea spoon nutella straight consume.

Lunch
Mixed rice with rice like moutain with meat+potato a lot

Dinner
Again heavy rice consume with beans and meats.

After gym/sport,
carrot juice with dlady fresh milk and a few spoons of nutella straight consume.

Is there a problem with my eating habits?

- Morning, you are not eating enough. Add some sources of protein like eggs or meat too.
- After gym/sports, that's all you have? Definitely not enough. You might even be losing muscles with such a diet.

This post has been edited by yeeck: Jul 14 2012, 01:09 AM

Yah i think my morning consumption is not enough, i think of making omelette with some bread during morning and the protein i bought from cosway.
And mostly i gym/sport around 5pm until 7pm. After that i will have a carrot milk and dinner together.

No, by what I meant is that how much calorie you need a day, and your macro nutrition intake. Mine is 2000kcal, 5% carb / 35% protein / 60% fat. <- this is the ratio for a Keto diet, which is not suitable for a normal diet because of the high fat content.

My diet would be 50%-protein/ 30%-carb /20%-fats
Btw, i am still experimenting, and still need to learn alot from u guys here..

Hi guys,
I would like to ask a question, what is the effect of eating a diet of 45% carb, 30% protein, and 25% fat compared to like 40% carb, 40% protein and 20% fat?
So far as I know, by eating these way, we still will achieve our daily calorie needs, am I right?

I need 2390 calorie per day, according to myfitness pal.

and another question is, If i exceed my daily calorie need, I will gain weight.
So now if I exceeded my calorie per day in carb will cause what different and if in protein will cause what different?
Like, 60% carb, 40% protein, 20% fat = 120%
or 40% carb, 60% protein, 20% fat = 120%

I hope you guys will help me out in this. I very blur

I don't go by ratios or percentages because they can get complex sometimes. What I go by now is such:

Protein - 1g per pound of bodyweight is pretty much ideal for people doing resistance training. If you find that recovery is not so good, you can increase protein intake and see if that helps.
Fat - 0.25-0.5g per pound of bodyweight.
Carbs - whatever is required to meet my caloric needs for the day.

Of course, this is not set in stone. It's just another means to an end.

This post has been edited by -Dan: Jul 15 2012, 12:43 AM

yo xCM dont blur blur yaself loh ya body will tell u either u doin it right or not...

good luck

Thanks -Dan for the sharing. I think that's a better guideline to follow.
@ microsuck, alrite man.

my advice will be list down foods that u can eat for a month or 2..(without cheating) later if still no improvement check back:

ya workout routine : did u really exercise in right way
ya lifestyle : did u get enough sleep/stress etc
ya diet: maybe u body need more carbo than protein or more protein or certain food not really good with ya body for example..

good luck

okay. you guys are very encouraging! BB is not one day process, I'll keep you guys updated! meanwhile, I will continue to feed myself more BB information!

any good diet tips for a poor man? (no money to buy supplements. no more than 1 serving of chicken per day.)

This post has been edited by Skylinestar: Jul 17 2012, 01:33 AM

I'm intend to drink 1 bottle of Gatorade (not cold) or 100 plus (not cold) everyday after each workout. I need to stay fit and focus at night. Any dangerous effect?

Nothing wrong with it unless you're on a calorie restricted diet in which case you have to see if it fits into your macros.

Is this good?

Morning= Protein Shake

Lunch = Rice + Vege + Meat

Dinner = Protein Shake

How much is your food budget per day?

Gatorade got carbs 1 right? ok also. why not coffee?

Why do you rely on protein shake mainly? What is your goal to achieve? Protein shake is mainly supplement and is not good to be meal replacement.

I want to cut down my fats and weight lift for more muscles.

any recommendation?

This post has been edited by GloryKnight: Jul 17 2012, 09:04 PM

erm, try to have a goal to achieve, a short term and long term. list down how many % body fat u want to cut. and then you want more muscle as in defined muscle or muscle mass? list it out too.

and then read the stickies, our awesome peeps here spend their time to write up a thread, it's worth reading.

Which one do you want to do first? Do you want to cut or bulk? Setting a definite goal will help you 'clearing' your path to it.