Your diet looks OK other than too much carbs. Carbs don't build muscles.
I would suggest that you add more eggs to your breakfast.

This post has been edited by 4Rings: May 13 2008, 05:39 PM

Thanks, but I need the carbs for the calories. As for eggs, try to limit 2 per day.　Think more than that is not so good right?

Calories is counted in a lab. Our body doesn't count calories, our body recognizes food as nutrients.
Carb provides energy while protein and fat are required in healing, growth and recovery of muscle tissue.
Even if you eat tons of carbs a day, your muscle still won't grow.

As for eggs, pls refer to the past postings. I had been eating 10 -15 whole eggs daily for more than a decade and I am still alive replying to your questions.

hey i've been working out for a few months now but i still havent seen significant gains to bod. my diet mainly consists of this:

breakfast: 4 eggs whites + 3 beef/chicken slices + 1 tablespoon of extra virgin olive oil

snack: 30g of almonds / 2 teaspoons of PB / an ounce of low-fat cheese

lunch: fresh vegetables + 2 meat slices + 4 egg whites

snack again

dinner: tonnes of vege and beef/chicken/fish

before sleep: a scoop of whey + 250 ml of HL milk

i also tried supplements like nutrex massxxplosion. can anyone help me with my diet? i'm not trying to lose weight, just trying to build some lean muscle mass.

This post has been edited by sanesaint: May 23 2008, 05:09 PM

ok, tks, can't imagine me eating 10 eggs everyday

Noob here,
like i read in bb.com they try to eat at least 2000 to 3000 calories a day.
How can i know how many calories/protein or whatever it is in what i eat daily?

Our body don't count calories. 100g of lean meat contains approx. 20g protein.
1 whole egg is 5-7g protein depending on size.
Make sure you eat at least 20-30g protein 5X daily.
Add 1 tablespoon good oil to every meals.
Do not over eat carbs.

150g of protein? It's really tough for me. I'm achieving mostly around 100-130g only. And that is already quite costly in terms of $$

Bodybuilding never comes cheap.

eggs are cheap source of protein

I need some feedback on my new diet.

My food intake.

Breakfast- Oats and HL Milk
Lunch-4 slices of wholemeal bread, ayam percik wing, tuna 1 serving according to can, 2 sausages.
Tea Time/Pre Workout- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter.
During Workout-Water, lots of it.
Post Workout- 1 serving of Steffi Peanut Butter, 2 soft boiled eggs.
Dinner- Rice 1/4 cup, tofu, beef, fish, cabbage and cauliflower.
Supper- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter, Tuna, HL Milk.

Is there anything I should improve? I'm doing my industrial training now, and so far, only managed to adjust to that extent.

For breakfast, skip the milk. Save it for supper. Replace with others like eggs/meat. Add fruits for variety too.
There's too little protein for your post-workout. If you can afford whey protein or weight gainers, take that, else add more eggwhites. Leave out the peanut butter for post-workout.
You are trying to bulk right? Why only 1/4 cup of rice for dinner and so little for breakfast?

for breakfast, i tot the oats and protein would be more than enough already. i find it hard to eat fruits because i only can eat bananas and apples, but I'll try to put them in as snacks when I'm at home.

Some said I took too much carbo with the rice that i ate. at 68.5kg, I think I'll add 2 more eggs for post workout.

Btw, thanks for the suggestion.

What about mine:

Morning: Bread/mee hoon/5 egg whites + 1 serving of whey + 1 serving of cereal drink
Snack: Milo
Noon: Rice/mee hoon (depends)
Snack: Milo
Pre-workout: 2 pieces of plain biscuits + coffee
Post-workout: 1 serving of whey
Dinner: Meehoon or 0.5 bowl of rice + vege and chicken
Prior Bed: 1 serving of Whey

I drink alot of water throughout the day. I take 2~3 cups of green tea a day too.
It is very hard to eat constantly for my lunch and dinner. It greatly depends on the work. But I am trying to limit the calories consumption to the lowest. Each meal around 500kcal. I dont want to bulk too much, i want lean type.

When I am hungry, i will gulp either some apples or egg whites. But, i `m not always hungry, i think i`m used to this style haah

Calories per day:
Morning: ~400 k cal
Noon~ 600 k cal
Dinner~ 600 k cal
Whey~ 330 k cal

Total: 1930 k cal. Just some rough calculation hehe, correct me if i`m wrong. So far, i do see some results after 4 weeks of training + clean food...

Do comment on my diet. Thanks

This post has been edited by Sp00kY: Jun 3 2008, 12:47 PM

I still wonder if having a postworkout meal which consist of 1tbsp of peanut butter + 1 cup of oats + 1 scoop whey + 2 cups of milk. Is that sufficient to replace the meal? In terms of calories i bet it is. But is it realistic?

yeah its all right. i blend that all the time for bfast and in between meals

Thought so, as long as i get some ratio and calories, it should be sufficient for a postworkout meal.

usually i have dinner right after though. if i workout in the morning, then lunch. if i workout in the afternoon and finish in the evening, chicken rice food court strategically located next to the gym

Breakfast - not enuf protein. HL Milk is junk milk, serve no purpose
Lunch - why eat chicken wing? It has very low protein and sausages too
Tea - not enuf protein
Post workout - too little protein
Dinner - eat 1 type of protein food at a time for better digestion and assimilation
Supper - you don't need so much carbo before bed time.

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Added on June 3, 2008, 4:04 pmMorning: By eating 5 whole eggs, you don't need whey. You can save 1 serving of whey.
Snack: Milo don't build muscle
Noon: Mee Hoon don't build muscles too
Snack: ditto
Pre workout: ???

Instead of taking 8 junk meals you could cut it down to 5 quality meals.

This post has been edited by 4Rings: Jun 3 2008, 04:04 PM

Breakfast, hurm, alrite, i think i'll put in egg whites there also.
Lunch-it was the only chicken available at the moment. Will soon only eat chicken breast for lunch.
tea-unsure of what more to add. 2 more slices of bread?
postworkout-ok, more eggwhites for this.
dinner-may i ask, how do i diversify this one?
supper-trying hard to think of a purely protein food for this.

plus, my parents banned me from buying whey.