Ah.. eating a lot more calories now.

Hahaha. I just quote you for the way of listing down them food consumption. So how's progress?

Gained 1 kg. Not sure if a lot of them were mass or fat. Need more time to judge. Fine tuning my program down for now. Figured out my body just doesn't react to flat benches. Doing DBs incline and decline alternating with flat on the next chest related days.

I do felt some gains (not sure if it's placebo effect). Have to measure my limbs to be sure. Will give myself another few more weeks to judge again.

This post has been edited by GameFr3ak: Jul 29 2013, 02:53 PM

Wow....

anybody can recommend a good clean bulking plan for uni students

i train about 3-4 meals a day (breakfast, lunch, dinner, supper or tea); lifting time around 2pm-4pm
some Insanity workout around 6-7pm
economical

Hi,

Could you guys review my diet? I plan to increase my mass but I don't want to look too stubby, as I am short and small frame, serious no joke.Low in fat can see abs 158cm 43kg currently . I guess the main question is I don't know how much calories am I taking in and burning out, how to count.

According to http://iifym.com/iifym-calculator/ I need 1846 CALORIES/DAY

Diet(usually pick one from below, rotation basis)

Breakfast 6.15am

A bowl of fried rice/mee/bihun with some veggie, chopped chicken breast and occasionally egg. Fresh Milk around 250ml(A glass)

Snack 10.30am

Two pieces of roti canai/nasi lemak/mixed rice/Tuna sandwich/Biscuits + plain water

Lunch 2pm

Mixed rice usually 1piece of chicken, egg/toufu and veggie and some fruits/Subway Very rarely fast food(Pizza,McD etc) like once in 6 months.

Tea 4.30pm (sometimes I skip, busy, too full,no time etc)

Cereals/biscuits and/or fresh milk

Dinner 7.30pm

Same as lunch but with 1 more side dish which is soup such as Chicken Soup.

Supper(same as tea,some times may skip but most the time I have a higher probability of eating supper than tea.) 9pm

Raisins cup of milo/milk

Oh I am a gymnast so usually like 99% of the time is body weight when I train if that helps. Pull ups,handstand walks those kind.

Thanks

This post has been edited by 5p3ak: Aug 18 2013, 08:29 PM

ok....i got another question to ask here...
recently i'm changing my diet plan...which is...

super less rice,super many vege and meat...
like 5/1 bowl of rice,5/3 bowl of vege,5/1 bowl of meat...
for every meal...3 meals per day...

is it ok? i cut the rice volume and increase the vege and meat volume...
or should i decrease both rice and vege/meat ?

What's the purpose of this diet of yours? Seems like you are on a cut by using low carb diet hence the mass reduction of rice consumption no? Well I guess since you are a bodybuilder, you should know if it's ok or not right? If not, read the article about nutrition on my sig.

hmmm...maintaining i guess? cuz like you said i'm bodybuilder myself...cuz like you said too nutrition is important right,so i guess more vege less rice would be good yes?
alright...i'll read that thanks...

Erm, that's not what I said about nutrition The nutrition in bodybuilding terms are the protein/carb/fat intake. What you need to know about is how much protein/carb/fat intake you need each day according to your goal and your diet style.

If you are cutting using ketogenic diet for example, carb is at 5% of your whole calorie intake so you need to adjust protein and fat intake in order for you to achieve your total daily caloric intake.

If the example above seems kinda weird to you, then you need to read the link that I suggest.

oops...my mistake xDD
i'm reading that quite useful...
thanks sifu...hehe

EDIT: ahhh...i get it now! i use the daily needed tool from Here
very useful...thanks again

This post has been edited by 94brian: Aug 19 2013, 05:17 AM

Hi guys, please give me some advice regarding to my diet menus.


Breakfast

2 slices Whole Grain Bread + Soy ( V-Soy Multi Grain)

Lunch

Steam Potatoes + 2 eggs white

or Subway all vege with olive blend

Dinner
Steam Chicken breast + 2 Eggs white (If lunch at Subway)


-----------

By the way, I work out 5 days a week for Shoulder, Chest, Back, Biceps & Triceps , Leg. Run for about 10mins HIIT post workout.

A shake of Optinum HydroBuilder 50g post workout.

-----------

Currently 177cm 84Kg

Aiming at 75Kg atm.

Please advise.

Thanks!

This post has been edited by villageboy34: Aug 23 2013, 04:27 PM

Is condensed milk (susu manis) poisonous if i want my oatmeal to taste good?

poisonous? NO.

If yes, then why condensed milk is created?

It contain Fat, protein, carb and Nutrients. So? What you think?

Before ppl give you advise. You gonna answer this few questions 1st

1st what is your daily maintence calories need?
2nd from you meal, how much calories you are taking in per day?

Do you able answer it?

2700 calories to maintain
I have no idea how much calories i am taking per day
i am just aiming to consume as low as possible.

If by right what you mention, you this kind diet only 1000kcal calories.
Too low, you should read this

VLCD

You should aim around 1500-1700 calories. How about your bodyfat %? are you sure you need 2700 daily calories to maintain? How long you already in this diet? Are you feel lethargy, tiredness?

Do you know long term in Very low calories diet will cause your body metabolism to be slower and make your weight loss getting slower?

You should add more healthy fat and add more meat and vegetable in the diet.

You diet now by theory should only around 90g protein, 30g fat and 100g carb.

You need eat more.


This post has been edited by akiratm: Aug 25 2013, 07:20 PM

Thank you for your nice information!
I am not sure about body fat.
2700 is based on the calculator on certain sites though may not be 100% accurate.

I have been doing this for about 2 and half week.
Last week I lose from 87 to 84.

May I know what healthy fat or calories should i consume?
I do not know what should I eat

So you're trying to lose weight, you don't need to hit the gym. Just spend more time in the kitchen.

healthy fat can be fish, peanut butter, olive oils.
anyway, dont expect us to spoon feed you all the information. do you own research. you can read at weight loss section. :-)