i'm doing atkins. I need supplement for my vitamins and mineral. Can suggest me these cheap and good supplement ? It's better if have all the vitamins and mineral in 1 capsule

Natural fruits and vege, balanced diet will supply you all the nutrients, save your money from buying those synthetic multivitamins and inorganic minerals

breakfast: Oats+eggs+apple
Snack: 1 scoop whey
lunch: rice+chicken/fish
Snack: eggs + apple
Dinner: rice/oats/bread + chic
Supper: 1/2 scoop of whey

pre workout: bread/oats
post workout: 2 scoops of whey.

is this ok?

This post has been edited by Sp00kY: Jun 24 2008, 10:01 AM

eat some vege during your main meal. If u cannot eat vege, try supplement. Are u cutting or bulking up ?

Oops, i left out, i have vege in my lunch and sometimes dinner.....not really bulking up, i know i sound stupid but i dun wanna put on fats.

This post has been edited by Sp00kY: Jun 24 2008, 03:03 PM

look's really good. you have your meals balanced out really well ::

thank you..hope i can achieve something like you

I don't know how, but currently, i am cuttting down on Rice and try to eat less..

if u eat less u will starve. Find some other food other than rice, like oat. Eat more vege so u will feel full

mine normally is

Breakfast : 1 scoop whey + 300ml low fat milk + 2x 1000mg Fish Oil Caps
Lunch: anything from Steak, Fish (fried or Steamed), Chicken + Lil bit of rice
Pre-Workout (2hrs before Workout): Rice + Fish/Chicken/Meat/Any Seafood or 2 Scoop of Whey + 300ml Low Fat Milk (add 1 more 1000mg Fish Oil Cap anytime here)
Pre-Workout (30Mins before): Creatine + Glucoline/Tangs
During Workout: 1.5l Plain Water
After Workout: 2 Scoops of Whey + 300ml Low Fat Milk or Vsoy + 4 Hard Boiled Eggs (eat only white)
Dinner: Fish / Chicken / Meat + Rice + Fruits
Supper: 1 Scoop Whey + 300ml Low Fat Milk or 6x Hard Boiled Eggs (eat only white)

wow that is alot of whey per day. your breakfast seems a bit light for me. It looks more like snack to me. just my 2 cents.

i tot creatine should be post-workout?

everything else looks good except for FRIED FISH. hehe

Try this.

Get a Summer Body in 4 Weeks

You can change into your slimmer summer physique pretty quickly if you change your exercise regime to something new and different, something unfamiliar to your body, and do it consistently for 4 – 6 weeks.

Here are some great workouts to tune up for summer exposure.

1. Walk for 20 minutes at a moderate to intense pace, increasing your speed a little every five minutes or so. Then do one set of walking lunges (10 on each leg) bending deeply at the knee with each stride. Next, walk quickly for 5 minutes, and then repeat walking lunges. Repeat 5 minutes of fast walking, followed by walking lunges, 2 more times. Finish with two sets of 10 push-ups.

2. Do 10 abdominal crunches followed by 10 leg lifts on each side (lying on your side). Repeat three times. Then, do 25 jumping jacks followed by 30 seconds of running in place (kicking your knees up high). Repeat 3 times.

3. Walk for 5 minutes, jog for 2 minutes. Repeat 4-5 times.

4. Walk your heart out. Go for a 60-minute walk along the beach, in a lovely neighborhood, or hit the streets for an urban trek, but keep a steady, moderate-to-strong pace for the entire walk.

Make the above four workouts your "workout week" for the next 4 weeks and the prospect of putting on a bathing suit will make you smile.

Have a nice day

JAymee

susah la bro
i live in a lifestyle where people around me never seem to careless about fitness
so, i kena ganti with synthetic food la
but no worries
i'll be working next week and by the time i get my first gaji, all food will be good food only
haha

a workout day for me:

Breakfast : 2 whole eggs, 1 egg white, 1 bowl oats, 250ml milk with 1 cup of c.flakes & muesli mix.
Snack : 1/2 can tuna with 1 slice low GI bread
Lunch : Mix rice with Extra meat and 1-2 serving vege
PreWO: 1/2 can tuna with 1 slice bread, 250ml milk
PostWO: 2 scoop whey, 1 tbsp glucolin, 1/2 cup corn flakes (or 2 slice bread)
Dinner : Rice, Chicken breast, vege
Supper: 1 Scoop whey, 250ml milk

Non-workout day
Breakfast: 2 whole eggs, 1 egg white, 1 bowl oats
Snack : 1/2 tuna, 1 slice bread
Lunch : Mix rice, extra meat, vege
Snack : 1/2 tuna
Dinner: 6-8oz meat, salad
Supper: 1 scoop whey, 250ml milk

my usual diet:
11 lipo
1130 - 4whole eggs, 1 whole cup of quakeroats(15 teaspoon),HL milk
3.30 lipo
4 - 2 whole egg, 1 whole cup of quaker oats
5- workout
730 dinner...small serving rice,fish,chic,vege
11.30 - 3 eggs
2.30 - HL milk
sleep at 3.30

wat do u guys think?ok?for built muscle+ burn fat around my waist

some take creatine pre
some take post
i ambik pure creatine pre cuz i feel the lil bit of pump
the stuffs i take post workout already got creatine monohydrate inside along with whey etc
so ok la

eh, i still gotta take fried fish cuz i dont cook and thats the usual dish inside the house
most of the times, if fish, its kari kepala ikan at home or masak asam...
cant help it
haha

Nothing wrong with that. I take quite a lot of whey too. Sometimes more than gtoforce.

pepsi max no carb and sugar right ? how do it taste sweet ?

how can soda not contain sugar?? maybe they label it as something else

the label says 0gram sugar & 0gram carb