i cant believe this is the attitude of asking advices.

Well, variations of people make the world go round. hehe.

To Ryan, I think Kege has prompted the things you need to lose the fat on you. If you're onto bodybuilding, then you should've been more specific. Losing fat and bodybuilding are different.

yea..thanks man..that really help a lot..thanks for ur great advice..

glad to be of help

ok...apologizes for those who find it offense..i apologize!!!

is BSN NO-Explode enough for my 6.30am pre workout?
if not, what food would be sufficient for the limited time i have?

carbs and protein. there is powder form complex carbs is by... universal nutrition i guess. but if possible, 4 slice of bread should do the job, and add some meat for ur protein source.

N.O is jus a booster for ur exercise, u still need carbs to energise ur workout. Cheers.

Guys, i could use some help with my daily meals here....im currently cutting...please comment on my mistakes...

7am - Oats + A little cereals + Skim Milk + 2000mg fish oil.
8.30am - Preworkout (A cup of Black Coffee + Skim Milk)
10am - Postworkout (40grams of whey protein) + Dextrose Monohydrate (Glucolin)
12.30pm - Lunch, Half bowl of rice + Lean Pork + 2 Hard Boiled Eggs
3.30pm - Yogurt (Fat Free) + Some fruits
7.30pm - Dinner, Vege + Fish + Some Lean Meat
10.30pm - Prebed, 40grams of Whey + 2000mg fish oil.

This is basically what im taking right now? is my protein intake sufficient? do i need to add on the carbs? i weigh at about 170lbs with a bf of 22.4% currently. I tried going on fatburners but it just didn't work for me...so, i took coffee for preworkout instead.

this is my opinion, correct me if i'm wrong.
if you're cutting, i think your carbs is WAY WAY too high. i don't know much abt coffee, but i wouldn't recommend it as a pre-workout meal. lets see:

7am - not enough protein from just skim milk. eat whey, eggs, tuna, chicken, anything else
8.30am - not enough carbs for energy. eat oats, wholewheat bread etc. but since you're bfast is at 7am, should be okay. i dont know what black coffee does.
10am - pretty ideal
12.30pm - good good
3.30pm - your meal here is pure carbs.. go for protein + fat meals. i thought u were cutting?
7.30pm - good
10.30pm - good

basically carbs for bfast + after workout. after that, you don't really need to eat anymore carbs. at least keep it to a minimum. try cutting rice from your dinner if you really want to cut.

but then again, this depends on your fitness goals and how you train. i'm assuming you're doing bodybuilding exercises + some form of cardio. hope that helps

thanks for the help kege...i'll try to modify my breakfast and the tea time...i didnt know yogurt is full of carbs...its milk right? anyways...how much whey do you guys consume? i gotta say...i have never used so much whey in a day in my life...im already taking about 4 scoops a day...no i think ima up my intake to 6 scoops...man that hurts lol...

on how i train...i lift weights on mondays, weds, and fris with a 30 minutes incline walk on the threadmill immediately after lifting...and HIIT on tues and thurs. ill go for fasted incline walks on the threadmill on saturday mornings.

just my 2 cents

7am - Oats + Skim Milk + 2000mg fish oil.
8.30am - Preworkout (A cup of Black Coffee)
10am - Postworkout (40grams of whey protein) + Dextrose Monohydrate (Glucolin)
12.30pm - Lunch, Half bowl of rice (preferably something with lower GI) + Lean Pork + 2 Hard Boiled Eggs
3.30pm - Some fruits
7.30pm - Dinner, Vege + Fish + Some Lean Meat
10.30pm - Prebed, Skimmilk/10~20 gm protein + 2000mg fish oil.

4 scoop is how many serving, if its 2 serving than thats more than enough. If taking 6 scoop that will be 3 serving, MAN you goona look wet instead of tone believe me.

milk IS full of carbs. for whey, i take 2 scoops after workout, and i take 1 scoop mixed with other ingredients between meals, so maybe 4-5 scoops on workout days, 2-3 scoops on non workout days. i don't think you need to up your intake, unless u feel that your daily intake is insufficient.

if u do train like u say u do, you'll definitely cut in no time! good luck with that and update us with your progress. cheers

im taking champion nutrition...serving size is 1 scoop which contains 26g of protein. im taking 2 scoops postworkout and 2 scoops prebed...is that good? i weigh at about 170lbs...

---

Added on August 28, 2008, 12:45 pmhttp://www.champion-nutrition.com/champion...ection=strength
on second thought, how do we count the serving size...but its here on the link...can someone guide me on this?

---

Added on August 28, 2008, 12:47 pmyeah...i do train 6 days a week now...but the cardio sessions are low intensity...will post up progress pics when the time comes....and that will be 8th November this year...

This post has been edited by Disciple: Aug 28 2008, 12:47 PM

didnt see your post just now...
hmm...what are low GI?

GI stands for Glycemic Index.

low gi= complex carbs...adjust ur protein intake according to ur workout..

glycemix index...i'll do some reading on that...

@spooky...what do you suggest...i have no more ideas on adjusting it lol...you mean the quantity of the protein on workout days and non workout days?

hmm..it depends on ur body though. U need to adjust and see lo, if u find that u are feeling "heaty" means that ur protein is not being utilized and u are stressing ur body to filter the unused protein. Adjust the intake based on ur training intensity and needs...need some time to adjust....i took like 2 months to understand my needs, now i think i roughly found it la....
taking more doesnt mean grow faster/more...just take sufficient ....just my 2 cents, i may be wrong, but that i what i practise

ok...i've done some reading...from what i saw was that we need to consume 1.3g-1.5g of protein per bodyweight? i mean i do feel heaty sometimes...man..its just hard to adjust the sufficient amount...