QUOTE(roycearden @ Mar 5 2010, 05:46 AM)
Hi folks, It would be nice if anyone of you could take a look at my daily meal plan below. I'm 75kgs 170cm (was 80kgs a month ago) and undergoing a weight loss program which includes cardio and basic compound workouts. I wish to reach optimum body weight as well as put on some muscle when the body fat is reduced. So here i have been following a diet plan constructed by myself after reading and researching numerous fitness forums and health sites. The idea is simple...keeping carbs low, increase protein intake and performing cardio diligently .
Breakfast 6.45am Workout day : 2 Bread biscuits + 1 cup milk + 1 slice low fat cheese + 1 capsule Multivitamin E
Normal day : 3 eggs + 2 toasts + 1 slice low fat cheese + 1 cup coffee + 1 capsule Multivitamin EClass break 11 am1 Scoop Whey protein mixed with milk and water + 2 slices of Rye bread
Lunch (Preworkout) 3pm Workout day : 3 eggs + 1 toast + 1 tbsp peanut butter
Normal day : Oats + milk ( or replaced with 1 tuna sandwich alternately )Post workout (including cardio only days) 6.30pm 1 Scoop Whey protein mixed with milk and water + 1 capsule Multivitamin E
Dinner5 - 7 oz Chicken breast (or) 1 Fish (or) 1 Chicken steak patty + vegetables ( broccoli + long beans + cauliflower +carrots + mushrooms )
Pre-bed1 glass of low fat milk (casein protein for long-hour digestion)
As you can see protein has a higher ratio to carbs here. The 3 eggs are taken at different timings depending on whether it's my workout day or normal day (with cardio).
Although i need a low carb diet, carbs are absolutely needed for energy esp pre-workout. I take the eggs before workout in order to provide a reservoir of protein but after workout i do
pump in some whey shake as well.
Can i consume white rice as a source of carb ? if so, how much ? and is rice for dinner recommended in my current situation ?
the last thing anybody wants is the breaking down of protein from the muscles due to lack of carbs for energy ( although this happens during critical enegry source depletion)
So i appreciate your recommendations and alterations as well as additions to this plan of mine. Thank you so much.
It seems like u r really concious about the carbs intake. However buddy, i would say taking carbs in the right time, u shouldnt be worry too much about fat gain. U can consume ur oat + milk + watever that u need in the morning. It is important that u fuel up ur body in the morning. I have been on low carbs diet before, and i understand the kind of feeling that if u didnt consume enuf carbs for preworkout. Howver, now i have change my diet to carbs cycle, it seems like the glycogen store in the morning works pretty well for my evening training session (It works on my legs day too). And this is the
Carbs Cycle that i m currently trying out, it has been a week, no fat gain nor lost at the moment, but i gona make my benchmark on the 12th day to see the result.
I would say brown rice or pasta may be a better choice.
Muscle break down when u didnt consume sufficient protein in a day or excessive cardio. I usually push my protein intake to 1.5 multiplier to ensure i have sufficient protein intake. However i have read it somewhere, it says, if u r on a low carbs diet, make sure ur calories source intake is equivalent or more than ur protein intake, else u might be teaching ur body to consume protein as energy source. I have not done any detail research on this stuff, so it just a piece of information. (fat calories = x9, protein calories = x4)
This post has been edited by jamis: Mar 6 2010, 11:36 AM 
Sep 30 2009, 12:25 PM
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thats alot dude, it depends on ur metabolism rate, u can tune it around, i would suggest u start from 14 and add another 500kcals for bulking. See if u gain any weight, and look in the mirror if u r gain fat or muscle. 
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