My current
weight : 68kg
height : 174cm

My Daily Meal

Breakfast
1 cup of 350ml Soy Milk
4 eggs exclude yolk
1 tomato
Lunch
Economic Rice ( Vege, Meat or Fish with half plate of rice )
1 Plain water
Tea time
Biscuit
Pre workout
Banana
1 scoop of whey protein shaker
Post workout
1 scoop of Whey Protein shaker
Dinner
Rice with vege and meat
1 Plain water

My workout :  4 times per week

any comment or recommendation ?

Hi GI food is good for pre-workout....I feel more energetic than slowing down or tiring during workouts.

As for me, for weekdays, I will try to eat as clean as possible. On the weekend only will eat all those junk I like. But I couldn't resist. after weight training 1 hour plus I sure eat alot of junk. Teh Ais, Maggi Goreng, Ayam goreng Paha, Telur mata 2 biji. I think near 1000 kcal of calories ?

Hi jamis. I am using carbohydrate from maize starch (primaforce carb slam) to add to whey after workout. Is it same if i switch to glucose polymer ? I am running out of carb so i'm looking for anything that might be cheaper.

HOCH: There's a HUGE, GIGANTIC aspect of contest dieting that obviously hasn't occurred to you. Very common mistake.. so it's no big deal, certainly.

You need to start, from a certain mindset. Once you do, it'll change your diet almost instantly.

A CONTEST DIET, IS NOT MEANT TO LAST PAST THE DAY OF THE COMPETITION.

Why? Because if you truly get "in shape", which is 3-4% bodyfat, there's NO way you can maintain that for any real amount of time. Yes, we maintain it for photo shoots, another contest 2 weeks later, etc., but as soon a we're done with all that's required, the diet ENDS.

You've seen guys the minute a show is over: The eat for 3 weeks straight, and gain 30 pounds that first week.

You're right, a cutting diet should be precise. But you're not competing. There's no way in hell things need to be that precise. NONE. A "contest diet" isn't meant for non-competitors to just "get a little leaner to look good for the chicks", or "because I want to lose 2% bodyfat cuz' my last bulking phase made me a little chuncky."

I'm going to give you a piece of advice that took me 10 years to figure out for myself: From ages 18-28, I used to eat every meal at EXACTLY every 2 1/2 hours. No matter what. I wouldn't go to the movies if it was during a meal. The world halted so that I could eat at the 2 1/2 hour mark. I'd plan my workouts, around what time I had to eat. If I had a college class, I'd make sure my meals fit around class time. I was anal rententive as HELL about this.

On top of all that, I ate PERFECTLY, year-round. Egg whites and Oatmeal for breakfast, tuna and rice, or chicken and rice, for the next 4 meals. I did that for 7-8 YEARS. Saturday's I let myself have one cheat meal, but that was all.

At 28, after I had already turned pro, I was having a long talk with Chad Nicholls about off-season training and nutrition, I had been 278-280 uin the off-season for the past 3 years. That's a really long time to have your weight plateau. So, I told Chad how I was eating.. very proud of how perfectly I ate all year round.

Chad laughed at me. "No wonder you're still 280. You know what Kim ate today (his wife, Ms. Olympia Kim Chizevsky)?" Pizza, hamburgers, homemade apple pie and ice cream that my mom made. And she eats like that every DAY in the off-season."

"Yeah, but Kim is lean all year round", I responded. "My bodyfat was 11% at the time, at 280. I didn't want to add fat!"

Chad laughed again. "Go eat what you want. It doesn't matter."

6 months after this conversation, for the first time, I broke 300 pounds. MY bodyfat? 9.5% Ever since that day, I eat when I'm hungry (be it every 2 hours, 3 hours, 4 1/2 hours.. who cares how long?). If I miss a meal, so what? And HALF my food, is restraunt food. (This was for the first 6 years of being a pro.. not the past off-season). It took a few weeks to get used to this, but once I did, I could feel my metabolism speed up almost instantly, and I got stronger than ever.

What I learned: Your body has a set point, fat-wise, that it wants to be at. For your best muscle growth, you need FOOD. If you're constantly restricting calories, your fighting your own body, and keeping it from growing. I was slowing my metabolism down so much by restricting calories, that I was actually keeping my bodyfat % HIGHER.

The other thing, is that it takes YEARS and YEARS to gain the mass needed to compete. Dieting, and getting leaner, takes WEEKS. Concentrate on the YEARS part, first. The diet will come AFTER the physique is built.

There's no problem eating carb as long dont over eat at 1 time. About the olive oil ? is it ok to cook with olive oil ? I read somewhere in this forum saying overheat of olive oil become poison to us.

Olive oil is a great oil for cooking.  Strong flavored olive oils can be used for frying fish or other strong flavored ingredients.  A mellow late harvest Mission variety oil could be used in baking a cake.  Olive oil has a high smoke point, 410 degrees F,  and doesn't degrade as quickly as many other oils do with repeated high heating.  Use a variety of healthy vegetable oils when preparing food and incorporate a good extra virgin olive oil when you want its health benefits and wonderful Mediterranean flavor.

There are some myths which have recently circulated about olive oil which we are constantly answering via email and our newsletter. Olive oil has been used for thousands of years and is one of the cornerstones of the healthy Mediterranean diet.

Click here for a more scholarly discussion of storage and rancidity

Olive Oil Myth:  Olive oil loses its benefits when heated

The Facts: Excessively heating olive oil will evaporate the alcohols and esters which make up its delicate taste and fragrance. Heating olive oil will not change its health aspects, only the flavor. Use a cheaper olive oil which doesn't have much flavor to begin with if you want to fry with it, add a more flavorful olive oil after cooking or at the table.

Olive Oil Myth: Heating a cooking oil will make it saturated or a trans-fatty oil.

The Facts: As far as making a saturated fat, according to Dr. A. Kiritsakis, a world renowned oil chemist in Athens, (Book - OLIVE OIL FROM THE TREE TO THE TABLE -Second edition 1998), all oils will oxidize and hydrogenate to a tiny degree if repeatedly heated to very high temperatures such as is done in commercial frying operations. Olive pomace oil and virgin olive oil are both highly monounsaturated oils and therefore resistant to oxidation and hydrogenation. Studies have shown oxidation and hydrogenation occurs to a lesser degree in olive oil than in other oils.  But in any case, the amount of hydrogenation is miniscule and no home cook would ever experience this problem.

The large refinery-like factories which take unsaturated vegetable oil and turn it into margarine or vegetable lard do so by bubbling hydrogen gas through 250 to 400 degree hot vegetable oil in the presence of a metal catalyst, usually nickel or platinum.  The process can take several hours. You cannot make a saturated product like margarine at home by heating olive oil or any other vegetable oil in a pan. We don't know where this weird notion has come from.  For more see our olive oil chemistry page

posted the same thing in darkie's thread asking for advice on my food.

Anyway, my weight is 77 - 78 usually. I've never hit 80kg (not yet). Height is about 183cm.

I measure my rice before I cook.

I think it's ok. Some even suggest 3:1 glucose:protein. After drink 2:1 glucose :protein It will make me not be shaking too much lol. I read somewhere that you lose 90% of your muscle glycogen after an intense weight training.

LoL. Where did you get this idea from?

if i want a firmer and musscle visible body, but i dont want to get big or add any size..

what should my diet be?

i juz wanna ask bout eating b4 workout... i heard some of my fwen said that, its recommended to eat 1 breast of chicken 1/2 - 1 hour b4 go the gym... is this ok???...

it is said KFC use trans fat to try their chicken. trans fat is dangerous to us. better choose other alternative besides KFC

what can i add to my protein shake?
I'm taking 100% ON Vanilla Ice Cream.. and the taste really make me feel like puking.. what can i add in? (for pre-workout)

Is there a way to use Gym to reduce tummy size? Which one of the training is the best result for that?