i request a progress pic!!

ergh gimme 2 to 3 weeks to figure things out. then maybe.

Trying to get those thighs again. They seem to have left me.

Hi sifu,
I read PWO shall be protein+carb, so normally i will have whey.
wanna know if I take my whey with fruit,is it OK,since I assume fruit consider as carb? And my PWO normally around 10pm!
Pls comment....

People here will tell you not to take fruit cos it's fructose. I never really bother checking that out.

I take dextrose with my whey at 1:1 ratio.

The recommended ratio that I've gathered reading around is 1:1:1, dextrose, complex carb (maltodextrin), protein.

PWO meal recommended to have high GI carb + fast absorbing protein

that is glucose + whey protein .

For me I take glucose 50g + whey protein 25g

glucose : protein
2 : 1

2:1 isn't dat too much? I put 1:1 also already so sweeeet man..

I think it's ok. Some even suggest 3:1 glucose:protein. After drink 2:1 glucose :protein It will make me not be shaking too much lol. I read somewhere that you lose 90% of your muscle glycogen after an intense weight training.

Breakfast:
5 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo, approx. 40g peanut butter, green tea

Lunch:
225g chicken breast, 2 whole eggs, 90g rice, peri-peri sauce, cup of milk (approx 200mL)

Pre-workout:
40g of oats, 29g of whey, 350mL 1% semi skimmed milk.

Post-workout:
30g dextrose, 5g creatine, 29g whey, 350mL 1% semi skimmed milk.

Tea:
3 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo.

Dinner
225g chicken breast, 2 whole eggs, 75g rice, peri-peri sauce, salad with vinegar

Pre-bed
1 teaspoon peanut butter (approx 5 - 10g), 29g whey, 350mL 1% semi skimmed milk.

Throughout the day: Multivits, 6 - 8 fish oil tablets (300g EPA/DHA per tablet).

Excuse the approximations, I lost count. It's been a long day. Also, too lazy to count my macros but I'm sure it's above 3,200kCal, with a ratio of carb:protein almost 1:1 and fat half of that.

/slices of bread in this are smaller, probably half the size of the ones I had in my previous diet post.

This post has been edited by mofonyx: Jan 29 2009, 09:16 AM

2:1 is actually average. normally i do 0.25 x my bodyweight in lbs.

I have some omega pills that i wanna take but dare not put in office fridge, sure gone.

Mornings i'm taking flaxseed. That leaves me after work to pop them.

Is it ok to take them postworkout ? How about with my b4 sleep supper + protein ? Will it cause any problems ?


This post has been edited by mrPOTATO: Feb 6 2009, 10:27 PM

fat will delay the absorbtion of food which is not recommended post workout imo. We need fast absorbing protein and carb for refresh and repair

If your preworkout is fine, I wouldn't worry too much about post-workout speed.

Anyway just a question..
Before work-out...
What do you guys usually drinks ?

Eat solid carb + protein. Example, wholegrain bread 3-4 slice + half can tuna + 2 egg white + 1 egg yolk + plain water

er hi guys...wanna ask tat is it necessary to take alot of egg in order to build muscle?
i mean wat is the minimum quantity to take?...cuz egg contain alot of cholesterol...

egg is the protein...
protein is needed in order to build muscle..

btw just a info, those body builders, they ate 50 eggs per day...or even more

Breakfast:
Few slices of butter cakes, chocolate milk or chicken rice

Lunch:
Rice usually (fast food sometimes, i wana cut this out)

Dinner:
Chap-fan, mamak (usually i take fried chicken, but then i'm slowly controlling it by eating grilled chicken)

Pre-bed:
none

Workout:
Walking/jogging in park for 2 hours

I'm trying to lose some weight here, I'm not into body-building, just want to learn how to live healthily. I am around 180cm and 72~73 kg, i have some fats deposited at my tummy which I want to get rid of and my thighs are quite large, I want to loosen up the fats over there too. So my plans right now is to start off with walking at the park and then jogging.

So any of the shifus outside can guide me? Such as my usual diet, and the exercises, any comments would be very much appreciated

butter cakes? Lunch just rice alone? Chap-fan can be more specific? Mamak food is bad whichever way (Tandoori is probably the only safe food).

Okay sorry of being too brief, i'll edit it.

Breakfast(8-9):
Few slices of marble cakes (those you'd find in cake shop), chocolate milk

Lunch(11-12)
chicken(thigh, favourite cant resist) rice at my college
Tea time?(2-3):
This part of the time its very hard to make up my mind to eat what, it isn't constant

Dinner:
Chap-fan(one piece of chicken, green veggie +pork sometimes and i like to have some curry on the rice) or mamak maggi goreng or roti

Before sleep: very hungry went to bed

This post has been edited by 8066: Feb 15 2009, 01:53 AM

I haven't had cake in a long time, voluntarily. You having cake everyday is a bad idea for weight loss.

Chicken, please have breast. I haven't had anything out of breast for a long time either.

Do you think mamak maggi goreng or roti is good food?

Sleeping hungry isn't the best idea. Cottage cheese, natural peanut butter, milk, eggs to avoid late night hunger pangs.