a pair of dumbbells

i got a bigger forearm just by fappin............no dumbbell needed

Anyone here tried GOMAD before? How's drinking 1 gallon of milk a day like? Any results apart from water retention?

Wow, alot of sifus here..

I guess i'll need to start somewhere.. then come back here for advice ... Overweight =.= Damn

if you're lactose intolerant, it's going to be a fun fun day... if anything, i'd go with 1 gallon of chocolate milk if you're looking to bulk up.

But 1 gallon of milk is a lot. A lot of calories. And how do you carry 1 gallon of milk anyway? You tried it before?

my hubby takes 3-4L of HL in a day. but obviously not on a single gulp lah!

Hi all, just need an opinion from your guys about my daily routine for cutting.

Current
Weight = 108kg
Height = 180cm
Fat percentage = 30%

Target
weight = 92kg
Fat percentage = 14%

8am 1st meal = two whole wheat with chicken slice
10.30am 2nd meal = 90g of oatmeal with 4 scoop of anlene milk
12.30pm 3rd meal = mancis size chicken/meal with vege x 2
4.30pm 4th meal = 90g of oatmeal with 4 scoop of anlene milk
6.30pm weight training on Mon/Wed/Fri and HIIT on Tues/Thurs
8.30pm 5th meal = 2 mancis size chicken with green apple

based on my limited knowledge, doesn't seem like u're putting in enuff protein..
wat's mancis size btw? quite a lot of carbs yo..
throw in some eggs...throw in some nuts...remove the 90g oatmeal for 4th meal..
u need prolly 220+ g of protein i think...all this combined tak cukup 100g...

Mancis size is about 30g of protein. i eat the 4th meal as oatmeal as i thought i will need more carb as it as my pre workout meal also. about the protein, ya i also think not enough protein so thinking about adding casein(24g) on pre and whey(24g) on post. what do you think? is it enough ok?

You don't need casein as prewo. In fact. It won't be digested on time after your workout. What's mancis size. You sure it can provide 30g? 30g from
Chicken is a lot considering you put it 'mancis'

As i eat my pre workout at 4.30pm and start training at 6.30pm i thought 2 hour is enough for the casein to digest, about mancis size maybe i should say around one piece chicken breast. one piece chicken breast have about 30g of
protein right? not sure as i get my info from here : http://lowcarbdiets.about.com/od/whattoeat...proteinfood.htm

It is either you have a very huge mancis for reference or your normal one piece chicken breast is too small. Which one of it?

Why do you need to depend on whey + casein where you can just increase your mancis size chicken breast to 4 times it size and it can gives the same amount of protein from both supps?

sorry maybe i should say one piece chicken breast about 170g. i need whey or casein as i work in office, so cannot
simple eat when ever i want.

Yeah, that would be more precise rather than 'palm size meat' or 'mancis size chicken breast'. It is much easier to do calorie counting that way cause 100g cooked chicken breast is 23g so multiply it by 1.7 you got 39.1g protein.

Why do you need to eat in office since you can just consume that extra protein during your lunch and dinner? 50g of protein can be easily added to your diet by adding another >170g piece of chicken breast.

agrreed...

still not enough protein imo...assuming it's really 30g..u eat twice....60g..that's a bout it....
chew nuts all day...pack hard boiled eggs to work for mid mornin and tea....
casein if u really must...drink before u sleep...though i don't think it necesarry if u fix ur diet..

i want to add protein at 4.30pm as it my pre workout meal, so i thought i will need more carb and protein for pre workout meal. am i wrong?

---

Added on September 21, 2012, 9:52 amic, mayb i will just add whey at pre and post workout meal then. as per my calculation, my total protein that
i consume now is about 106g(add oatmeal ,milk and wheat bread protein). one thing i still confuse, i need
protein as per my current weight 108kg(285g of protein) or as per my target weight 92kg(242g of protein)??
thanks..

This post has been edited by dimetri86: Sep 21 2012, 09:52 AM

below is what i eat..
currently 65kg , 5 foot 10 trying to gain weight

- either one (fried mee,meehoon,fried rice) 2 eggs ( 1 yolk only ) , milk + whey
- rice + chicken breast + potato + fruit + whey
- rice + chicken + potato + oatmeal + fruit + whey
- rice + 2 eggs ( 1 yolk only ) , fish , chicken and some vega perhaps
- oatmeal + fruit + whey

This post has been edited by Economics Crisis: Sep 22 2012, 03:51 PM

ur current weight...285g of protein...that's why i suggest you to buy eggs...tonnes of it..1 egg = 5-6g protein
u divide ur 285 g throughout the day and see how la..
let's say..
e.g.

meal 1. target 50g (eggs + milk + oats)
meal 2. target 50g (2 cans tuna)
meal 3. lunch ..target 100g (1 chic breast + eggs + other meat + more meat)
meal 4. target 35 (nuts??more tuna??milk??supplements?)
meal 5. dinner ..target ur remaining 50g ...more chic breast?

...just juggle it around...
u'll face a struggle in consistency...(like me )..but if u can maintain something like that..u'd be looking better...

ic.. thanks for your suggestion.