make sure ur calories intake is lesser than than the calories that u burn.
Besides, cut down on carbs and fats if u really wana lose weight. it is hard to lose and gain at the same time.

breakfast u can eat eggs,tuna and salad. lunch eat vege, chicken, fish, meat and a little of rice if u want. Dinner dont eat rice or bihun if u can. If u still need it, eat very little of it. in between meals maybe can eat some low carb snack. I dont know what though. Maybe some peanuts or cheese. I'm also searching for what to eat in between main meal. Cause I feel hungry quite fast

if u want to lose weight. reduce the carb intake. biscuit contains alot of carb especially the sweet one.

This post has been edited by kurtkob78: Jul 31 2008, 11:05 AM

Hey, you may want to try to make your own Tuna Puff

.

Healthy, packed with protein, easy to make & great taste

and 1 more, to lose weight, is it necessary to drink whey protein after cardio?

thought whey protein is to gain mass/weight???

owh... that is a goog routine...
maybe, i should have the same routine with u...
to increase my health...

the purpose of drinking whey after cardio/workout is to stop the our body from catabolic state, and at the same time switch to anabolic state. it;s the same for both lose fat or gain lean mass. protein will be used to repair the damaged muscles.


to gain mass/weight, you'll need protein and calories. protein rebuilds muscles, calories provide you enegy for the that.

Regardless whether you want to gain muscles or lose body fats, eating adequate protein is utmost important. Protein is needed for muscles repair, recovery and growth. Besides that protein is needed for healthy immune function. And don't forget to eat your fats too. Fats are needed for protein synthesis and also to fuel your workout.

yes...agree dat..u need protein to generate energy to your muscle so on with fats

Have any of u found like a malaysian website that has bodybuilding recipes for our good use?

I checked bodybuilding.com, and I do like the food, its just that i think they use too many protein powder based on how i read (Even tho its better than drinking processed milk).

Whey protein is also a processed milk.

Ah... 4rings got me again.

My meal :

Morning
Quaker Oatmeal 8 tablespoon, 1 Whole Egg + 3 Egg whites

Pre-workout
Tuna in water + Gardenia wholemeal bread ( Alamak where to find real good wholewheat bread ? ), 250ml Milk + 1 Scoop whey

Workout
Water, water and water.

Post-workout
Apples/Bananas, 250milk + 2 scoops whey

Lunch
Meat Craze + Vege. NO RICE

Afternoon snack
Fruits + Egg Whites/Oats

Dinner
Meat Craze + Vege. NO RICE

Am I doing okay ? By the way what kind of peanut butter you guys take + where to get ?

This post has been edited by StrikeZ: Aug 4 2008, 08:53 PM

Eat whole eggs instead of whites. Whole egg biological value is much higher than white. And also more nutritious.

Commercial milk is not a bodybuilding food.
Add additional 1/2 scoop of whey to replace milk if you want to have more protein. Whey's protein is many time better than the protein in milk.

Hello all, this is my 1st post in diet/workout. I'm 103kg bout 174cm, probably similar body type as pitt206. Been lurking for awhile n thought I'd start posting my diet. This is roughly what I eat on a daily basis:

8 am - Whey protein

9.30 am - 4 pieces of white bread, sardine, scrambled eggs (sandwiches i buy near the office cafe)
- Milo kosong

1230pm - 2-4 pieces wholemeal bread, tuna spread

4 pm - 2 slices gardenia Toast'em bread

8 pm - Whey protein
- 4 pieces wholemeal bread, lettuce, tuna/salmon spread

10 pm - Almonds, 1 portion crackers or a slice of bread if i feel like snacking


As for multivitamins, I take Pharmaton once a day. I make a point to drink at least 3 liters of water a day, usually get more than that. My split training workout routine usually goes from 6-8 pm 4 days a week. I start with weights then finish off with 45 minutes on the cycle. So far I've managed to kill off 12 kg and broke my 1st weight plateau at 105 kg, though I'm sure there's more to come.

I used to workout 5 times a week but felt that i wasn't getting enough rest to recover, so i cut it down to 4. I avoid caffeine so I'm not on any lipo-6/hydroxycut or similar xanthine-based metabolic enhancer supplement. I do however eat seaweed occasionally and its helped quite a bit.

Got to admit though, i do stray from the above every once in a while hehehe (so i cheat, who doesn't?it keeps me sane ). I eat rice twice a week at most, usually in the mornings so I won't have to sleep on it, often with large portions of vege, taukua and fish.

My caloric intake should figure around 1750-1900 calories (rough estimates, did the numbers a while ago but lost the sheet). I'm hoping with the caloric deficit and taking into account the rice meal that i do consume, i should have a daily deficit of at least 700 cal to work the fat off.

My current concerns are as follows:
- Can anyone suggest any other alternative easy to prepare meals for daily consumption? I'm a lazy guy and its hard to comply if its tedious to make. Its quite boring to eat sandwiches daily though after a while, but seeing that there aren't that many effective alternatives to a guy on the go, thats what I've been sticking to.

- Fish, tuna in particular, has been reported to have high levels of mercury. Now I'm really pissed. 1st they say cut the red meats n poultry, lay on the vege. But vege aint got enough essential amino acids so we have to take seafood. Now we lay on the seafood they say its bad for u?! But anyways, apparently tuna of asian origin has the lowest mercury count in the world so at least I'm not gonna pull a Minamata on myself. Yet. Any research done in MY on this? I checked Ayam Brand online (thats what i usually eat) and they use ikan tonggol, skipjacks and yellowfins. While they preach that these are pretty safe, yellowfins apparently have mercury contents that are almost comparable to albacore (white) tuna.

- I've recently started using Syntrax Nectar whey protein. They taste great, and have zero carbs and fat. Supposedly. My concern is whats the catch? Theres supposedly no aspartame, so perhaps they contain alco-sugars (xylitol/mannitol/sorbitol etc.). Anybody got any dirt on the product?

you are taking a lot of carbs if you want to lose weight. try to cut down on carbs. if you really need carb, take complex/lo GI carb. cracker and white bread are not advisable. try whole grain bread, oats etc.

@pleasuresaurus, u might wanna consider tortilla wraps. Try making sumthing like KFC's Twister. The inside ingredients can vary, and the chicken can actually be cooked overnight and just a little reheat on the next morning.

And dun buy the sandwiches, make ur own ones and pack to office. I wake up a little extra early to make sum sandwiches and am trying for tortilla wraps too. Making ur own food is always the best option.

Tortilla wraps is a pretty good idea la bro, why didn't i think of that? . Bringing own food is a pretty good option. Problem was I'm so lazy I hardly bother waking up any earlier to fix up a meal hahaha. Usually just bring bread n tuna n dump 'em in the fridge at the ofis so i can make sandwiches at lunch. But thats really worth looking into la, the tortilla wraps. Could cook the chicken up the night b4 maybe, just dump it in the fridge n roll them up in the morning with sum vege. It even SOUNDS tastier hahaha. thanks mate!

B4 going to work, try toasting the wrap first. it might not mean much if u put it back in the fridge, but u'll stick feel it to be a bit different.

And remember, don't microwave.

Too much carbs for you if you want to lose fats. Your diet is lacking in fat, bad for your health. Canned food is bad too because heavy metals being absorbed by the food. Milo kosong itself is hi in carb. Carbs make you fat, not fat makes you fat. Please revise your whole diet.

Pharmaton is too mild for your massive body. Tuna is good if you are eating the real tuna not the canned counterpart. Same thing goes to sardine.