Erh, A suggestion here, but you could ignore it if you please.
For those who posted on the dietary information, maybe its a good idea to post the weight and how long it takes? So i can roughly get the idea on how much has gain?Take this template for an example.
Starting weight: 50kg
Diet program: (the amount of food consumed with time)
Gain 5 kg in ___ weeks
Current weight:

just my 2 cents.

Just wanna let u guyz know either my diet planing is work out or nop?

My height : 178cm
Current weight : 80kg

I prefer my weight around 65kg-68kg...
This is wat i eat on weekdays:
Breakfast
- Sandwich tuna/egg
- 1 dutchlady strawberry milk

Lunch
- Chee Cheung fun
- Plain water

Tea time
- hotdog bun
- Plain water

Dinner
- Oat
- Milo

This is wat i eat on weekends:
Morning
- mostly din eat bcoz sleep until 12pm:P

Lunch
- mostly is fastfood (coz follow my fren eat)

Dinner
-Oat

i got join gym, work out time is tuesday, thursday and saturday/sunday..
sometime din go,bcoz need work overtime...
so any pro here , pls giv me some advise for diet

Your diet is totally out for bodybuilding.
Don't drink commercially packed liquid milks. They are all toxin to our bodies.
Liquid milk has gone thru heat process which altered the chemical structure of milk which has no health benefits to us.
Make sure your diet is rich in protein for every meals.
Make sure you eat one protein source per meal for better digestion and absorption.
Keep your carbs moderate. If you are gaining fat, cut down on carbs.
Remember to eat good fats. Good fats are essential to good health.

I just started body building plan and this is what I'm planning to take for everyday please comment :

7 a.m. ( Cardio )
30 minutes jogging
50 sit-ups

Breakfast + Post immediately after workout :

1 Cup of Milk + Oats
5 Slices of wholemeal gardenia bread
2 Boiled Eggs

Lunch ( Non-oily )
Chicken/Fish
Vegetables
Minimal Rice

3.30 (Pre-workout)
1 Cup Milk + Oat
Bananas maybe ?
1 Boiled Egg

6.30 - Workout

Post-workout ( Dinner )
1 Cup Milk + Oat
Rice
Chicken/Fish
Vegetables
Fruit

Is my plan ok ? I can't take any pre-workout for cardio because I usually wake up at 6.30am or just sharp at 7am ...

The pre-workout for 6.30 seems sucks ... If I eat banana, how many of them ? How about changing it to wholemeal bread with tuna (ayam brand those ? seems oily, seriously I rarely eat tuna ) ? Or please suggest a better plan ...

And what brand of HL Milk is good ? Egg-yolk must be avoided ? Should I take any dietary supplement ? If yes, which and when ? I do have a Bio-Mega with concentrated fish oil and vitamins in it ...

This post has been edited by StrikeZ: Mar 19 2008, 07:00 PM

If you are having oats as carbs, you don't need bread.



You can't have a low fat diet. It is bad for health. Add 1 tablespoon of extra virgin olive oil to your food.



Protein from 1 egg is too little.




You are eating too much oats. You don't need oats if you're having rice or vice versa.
Fruit is best taken on empty stomach, at least half an hour before meal.




Canned foods are junk food.



HL Milk is junk food too. Bad for your cardiovascular health.
There is nothing wrong with egg yolk.
Take your vitamins and fish oil after meal.

Not much Oats in the morning cause I mix it with the milk .. How about changing the pre-workout to 2 boiled eggs ? HL milk is bad while there are still so many of the bodybuilders in the thread drinking it ? It seems to be the only source of protein in the form of liquid for me .. And whats the amount of banana I should take ? I heard that it contains too much of carbohydrates and should not be taken in large quantity ..

This post has been edited by StrikeZ: Mar 19 2008, 09:57 PM

I also just started body building..pls comment on my diet..thx

Breakfast(weekdays)
-1 Banana
-1 Boiled Egg
-Oatmeal biscuits
-canned tuna

Pre Lunch/After Workout
-100% whey Protein Shake

Lunch
-Anything that is available eg mee,rice,curry rice

Dinner
-Rice
-Chicken/Fish
-Vegetables/Potatoes
-Fruit

Supper
-Sphagetti,club sandwich,economy rice

i know my breakfast is messed up but have to rush to college..so hard to eat proper breakfast..weekends i can eat proper breakfast though

This post has been edited by Aztec: Mar 19 2008, 10:02 PM

You should consume at least 25g of protein per meal. 1 whole egg is 5-7g protein depending on size. 100g of lean meat is approx. 20 g protein.
Too much bananas can cause gas problem. If you find you're gaining bodyfat meaning you're consuming too much carbo.

HL Milk is popular because of advertisements by milk companies. They don't tell you the truth otherwise their milk can't sell.
If you ask any of the holistic healthcare professionals, they will ask you to stay away from HL Milk.
If you want to drink milk buy the fresh one from the Indians who sell milk on motorbikes. Steam the fresh milk lightly before drinking.
Goat milk is the best.

---

Added on March 20, 2008, 7:33 am

Canned tuna is not a good source of protein. The protein is denatured because cooked food cannot be kept too long.
And it is also laden with chemicals to preserve it.
1 whole egg is 5-7g protein. You need min 25g protein per meal.



No comment



Mixed rice is the best. One type of meat and plenty vegetables.
If you can have steak, lagi best.



This is OK. Try to eat fruit on empty stomach, at least 1/2 hr before a meal.
Fruits consist simple sugar and fructose. They are best digested and absorbed by the body when taken alone.




You don't need carbo before going to bed. Eat foods which are rich in protein. Muscles grow on protein not carbo.



Get up 1/2 hr earlier to prepare your breakfast. Breakfast is the most important meal of the day.
If you have good breakfast you'll feel good for the rest of the day.



This post has been edited by 4Rings: Mar 20 2008, 07:33 AM

as i know the best protein intake is 1g per 1kg weight.
25g per meal? is that too much for below 70kg ppl?

It's 1g per pound of bodyweight...not kg.

i read its suppose to b 1g per pound of ur lean body weight...which is after u minus ur BF...
lets say ur weight is 100lbs...n ur BF is 20%...so u need 80g or protein each day n not 100g of protein....

correct me if im wrong..

Yes you're rite. Body fats don't need protein.
That was the old recommendation. The latest steroid enhanced bodybuilders are taking 2g per lb of lean bodyweight.

I read somewhere there was a research done that most bodybuilders have enlarged liver.

hmmm need some advice from pros to help with my diet.

weekdays:

breakfast
fruits (2 apples) or 2half boiled eggs with kaya n butter toast

lunch
nasi ekonomin less rice plenty of vege and meat (avoid fried stuff at all cost)

dinner
anything my mum cooks. less rice. and avoid fried stuff if possible

workout at gym or taekwondo

supper
don't have any proper plan for supper. any suggestions?

i'm 172 cm and weigh 84kg.trying to lose as much body fat as possible.

This post has been edited by cskeong: Mar 27 2008, 04:08 PM

2-3 whole eggs cook with rolled oats should be better. Oats provide sustained energy.



No comment



Take protein food that is easy to digest such as half boiled eggs or whey protein.
The digestive system needs to rest when you' re sleeping.
Liver is needed to do its detox work. So try not to over burden these 2 organs.

if everyday eat only vege and fruits how?

Vege and fruits are lacking in protein and fats which are essential to keep us alive.

canned tuna is not junk food right? Why is HL Milk bad? even the low fat ones? then what type of milk is good? pls share i have been taking HL milk for a few months now..

btw, i'm planning to add dextrose to my PWO shake together with my whey to boost insulin spike. any comments/suggestions where to buy?

Depend on how you categorize canned tuna. Canned food contain preservatives. The foods are over cooked too and protein had been damaged.
Fresh food is the most nutritious food.

About HL Milk, check the link here http://forum.lowyat.net/topic/660163, then decide yourself if the researchers are making mistakes as claimed by some of the forummers.

Dextrose is simple sugar. You should add glucose polymers with small percentage of dextrose.

i guess i can live with a bit of damaged protein from canned tuna. we all cant prepare fresh foods all the time right? at least i cant

hmm.. so we should consume raw milk instead? where can get here? i thought fresh milk only can see in the movies where they deliver door2door.

glucose polymers? meaning more complex sugars like maltodextrin? sorry i'm quite new at this..

It is quite OK if you eat canned food once in a while. Damaged protein is toxin to our body. Our body can tolerate a little bit of toxin.
If it take on regular basis, I think you will know what will happen.

You can get fresh milk from Indian guy who comes in a bike going round in the neighbourhood.

That's right but there are many grades.