I don't mind about the taste ... for BBing I already sacrificed all food that I like because they're junk .. Now I eat everything that's beneficial to me ... taste is no longer a priority .. but protein is. HARD BOILED EGGS ARE HELL LOTSA SHIT !

hei man...i new here....................
may i know to keepfit more effeciency...
since my weigth is over 100kg oredi, but 178cm onli..
damn sad....

As for me, for weekdays, I will try to eat as clean as possible. On the weekend only will eat all those junk I like. But I couldn't resist. after weight training 1 hour plus I sure eat alot of junk. Teh Ais, Maggi Goreng, Ayam goreng Paha, Telur mata 2 biji. I think near 1000 kcal of calories ?

As for me, for weekdays, I will try to eat as clean as possible. On the weekend only will eat all those junk I like. But I couldn't resist. after weight training 1 hour plus I sure eat alot of junk. Teh Ais, Maggi Goreng, Ayam goreng Paha, Telur mata 2 biji. I think near 1000 kcal of calories ?

icic, i m taking glocose polymer from 4rings, so far so good but sat and sun i control to the max compared to weekdays (i train from mon to fri), and it really shows diff ..but last 2 weeks my diet screw up like wat, stupid christmas and new year ><

Hi jamis. I am using carbohydrate from maize starch (primaforce carb slam) to add to whey after workout. Is it same if i switch to glucose polymer ? I am running out of carb so i'm looking for anything that might be cheaper.

HOCH: There's a HUGE, GIGANTIC aspect of contest dieting that obviously hasn't occurred to you. Very common mistake.. so it's no big deal, certainly.

You need to start, from a certain mindset. Once you do, it'll change your diet almost instantly.

A CONTEST DIET, IS NOT MEANT TO LAST PAST THE DAY OF THE COMPETITION.

Why? Because if you truly get "in shape", which is 3-4% bodyfat, there's NO way you can maintain that for any real amount of time. Yes, we maintain it for photo shoots, another contest 2 weeks later, etc., but as soon a we're done with all that's required, the diet ENDS.

You've seen guys the minute a show is over: The eat for 3 weeks straight, and gain 30 pounds that first week.

You're right, a cutting diet should be precise. But you're not competing. There's no way in hell things need to be that precise. NONE. A "contest diet" isn't meant for non-competitors to just "get a little leaner to look good for the chicks", or "because I want to lose 2% bodyfat cuz' my last bulking phase made me a little chuncky."

I'm going to give you a piece of advice that took me 10 years to figure out for myself: From ages 18-28, I used to eat every meal at EXACTLY every 2 1/2 hours. No matter what. I wouldn't go to the movies if it was during a meal. The world halted so that I could eat at the 2 1/2 hour mark. I'd plan my workouts, around what time I had to eat. If I had a college class, I'd make sure my meals fit around class time. I was anal rententive as HELL about this.

On top of all that, I ate PERFECTLY, year-round. Egg whites and Oatmeal for breakfast, tuna and rice, or chicken and rice, for the next 4 meals. I did that for 7-8 YEARS. Saturday's I let myself have one cheat meal, but that was all.

At 28, after I had already turned pro, I was having a long talk with Chad Nicholls about off-season training and nutrition, I had been 278-280 uin the off-season for the past 3 years. That's a really long time to have your weight plateau. So, I told Chad how I was eating.. very proud of how perfectly I ate all year round.

Chad laughed at me. "No wonder you're still 280. You know what Kim ate today (his wife, Ms. Olympia Kim Chizevsky)?" Pizza, hamburgers, homemade apple pie and ice cream that my mom made. And she eats like that every DAY in the off-season."

"Yeah, but Kim is lean all year round", I responded. "My bodyfat was 11% at the time, at 280. I didn't want to add fat!"

Chad laughed again. "Go eat what you want. It doesn't matter."

6 months after this conversation, for the first time, I broke 300 pounds. MY bodyfat? 9.5% Ever since that day, I eat when I'm hungry (be it every 2 hours, 3 hours, 4 1/2 hours.. who cares how long?). If I miss a meal, so what? And HALF my food, is restraunt food. (This was for the first 6 years of being a pro.. not the past off-season). It took a few weeks to get used to this, but once I did, I could feel my metabolism speed up almost instantly, and I got stronger than ever.

What I learned: Your body has a set point, fat-wise, that it wants to be at. For your best muscle growth, you need FOOD. If you're constantly restricting calories, your fighting your own body, and keeping it from growing. I was slowing my metabolism down so much by restricting calories, that I was actually keeping my bodyfat % HIGHER.

The other thing, is that it takes YEARS and YEARS to gain the mass needed to compete. Dieting, and getting leaner, takes WEEKS. Concentrate on the YEARS part, first. The diet will come AFTER the physique is built.

morning(11am,i wake up late):kopitiam noodles,2 half boiled eggs
lunch:1scoop ofwhey,250ml HL,2sccoop of oat
3pmhi-tea:4 slices of bread with half a can of tuna
6pmdinner:a bowl of rice+ whatever cooked at home
9pm:this could be anything..from 3half boiled eggs to 1scoop of whey with milk or even ramli burger(favourite!)

i sleep at 2am everyday cos my school starts at march n i have 2 months to slack so do i have to eat at 1am?

on workout days - post workout is 250ml HL+2scoops of whey+3scoops of oats

stats : 55kg,1.68m,workout 3 times a week

any comments?