Like in bodybuilding.com forums, they have a section where people post their workout routine, diet and all that to help motivate themselves and also to help others have an idea of what to expect with that sort of diet.

Shall we start the same too? I'd post mine, but considering I'm about the smallest here, I guess the rest are gonna "taroh" me if I start first

So people, shall we?

Edit: Okie my makan routine
For me;

Breakfast [7.30AM]

3 Eggs
350ML HL milk
8 teaspoons of oats
2 slices bread

Pre-Lunc [10AM]

1 pack of milk [250ML i think]
1 slice of ham

Lunch [1PM]

Tonnes of beef, chicken, mutton
Rice [a bit only]
2 Eggs
1 liter of plain water [I piss like llama after that]

Tea [4PM]

Tuna sandwich

Dinner [7PM]

Beef or chicken, or mutton again
Rice
Milk+Oats+Eggs blend

[Gym time]
Post gym=500 ML milk


Supper [11PM]

Kottage cheeze. Wonder where ur cheese went Darkie?

This post has been edited by pizzaboy: Jun 15 2006, 02:11 AM

i think its a good idea. since so many ppl frequently post topics on dieting here its best to consolidate the useful information into 1 sticky.

Err...diet for gaining weight or losing weight? Got very big difference you know....

I'll start off first even though I'm still a beginner . I'm trying to gain weight btw.

Workouts: Usually mornings of Mon/Wed/Fri.
1. Breakfast immediately after workout:
- 4 slices wholemeal bread
- 2-3 eggwhites (ocassionally with the yolks as well),
- 3-4 sausages (tuna ocassionally)
- 2 slices cheddar cheese added in ocassionally
- 1 cup of Milo before and after workout
- 1 cup HL milk
- 1 cup Peelfresh or Sunkist apple/orange juice ocassionally.

2. Morning snack:
Some cheesy biscuits or 1 granola bar.

3. Lunch: normally economy rice with lots of meat & vege heaped like a small mountain .

4. Tea break: Granola bar or biscuits.

5. Dinner: Whatever's cooked at home usually. Plus 1 whole orange after dinner.

6. About 1 hr before bedtime: 1 cup HL milk.

Also, I bring a big 1.5l container of R.O. water to work. Must finish it even before 6pm.

And yes, you'd notice I don't take protein supplements. I prefer to eat real food.

This post has been edited by yeeck: Jun 14 2006, 10:30 PM

You need to consume complex (low GI) carbs and protein 30 mins before your workout. Oats, milk and/or eggs will do.
Cut the cheese out from your post workout till your next meal. Cheese has fat which will slow digestion of protein, and you need to get in protein very quick post workout. Cut the milo post workout. The fruit juice is good, it has simple carbs in there.

Preworkout :-
COMPOSITION

scenario one: a solid, full-sized balanced meal finished 60-90 minutes preworkout consisting of 30-60g protein (0.2-0.25g/lb target BW) + 40-80g carb (0.33g/lb target BW). there are endless examples of how this can be constructed, & heres just one:
---- 5-8oz of any type of land or sea animal flesh
---- 1-2 cups low to moderate-GI grain or other starchy vegetable or legume /or/ fistsize sweet potato, etc, look up sub-70-rated examples here.
---- 1 or more cups fibrous vegetable like salad greens, broccoli, cauliflower, asparagus, spinach, kale, cabbage, onions, even carrots, etc, etc

scenario two: a liquid meal or shake finished 15-30min preworkout:
---- 20-50g protein (0.15-0.2g/lb target BW) whey is preferred for its BCAA content
---- 40-80g (0.33g/lb target BW) low-to-moderate GI carbs. any fruit works well here, so does old fashioned oats. a solid case can be built for a combination of both. whether you include water/milk or unsaturated fat like flax or pnb is really personal preference. milk just gets the anabolic/anticatabolic cascade rolling for those in a severe hurry to gain muscle. adding fat to this shake can slow the release of nutrients substantially & benefit those who train for significantly more than 90 min, offering extra protection against energy dips - especially if you don't consume a dilute carb solution during your workout. most people will do fine without the fat as long as the overall carb profile of the shake is relatively low to moderate-GI. NOTE: most commercially prepared dilute sports drink solutions have a low glycemic load, rendering their high GI irrelevant. some dudes use the same shake for pre & post workout; they make a bigass shake, and simply drink half before & half after - or they sip it thoughout the workout. this is fine too & you'll still benefit, but you're not taking full advantage of the specifically different physiologic demands of pre & postworkout for bodybuilding purposes.

Postworkout :-
COMPOSITION
scenario one: as soon as possible postworkout - or even at the tail end of the workout, say, 10-20 minutes before it's over. i start chugging my postworkout shake 60 minutes into my workout, regardless of how long my workout takes.
---- 30-60g protein (0.25g/lb target BW). whey again is pretty cheap & works great here. research shows that postworkout protein doesn't inhibit glycogen synthesis, and can improve protein synthesis. this means that you can hedge your anabolic & anticatabolic bets by taking in a sizable amount of protein postworkout. whey happens to be a highly insulinogenic protein, so this is ideal at this point.
---- 60-120g of high-GI carbs (0.5g/lb target BW), or a combination of types that ultimately averages to a high-GI rating (70 or above). dextrose & maltodextrin have traditionally been emphasized as ideal for postworkout because of their high-GI. however, i have issues with going pure dex for postworkout for a couple of reasons - and they have nothing to do with the threat of insulin resistance, because that whole scenario applies to a completely different population. first off, you can get some default dex within fruit or milk. secondly, pure dex has no micronutrient density, and i've said it before, antioxidant micronutrition is grossly under-emphasized whenever postworkout nutrition is discussed. dex is a fine addition to your postworkout carb arsenal, but to go pure dex for the largest carb hit of your day doesn't make sense from a micronutrient density standpoint - especially when dex is contained in other foods that are more nutrient dense and are still either high-GI or highly insulinemic.

thinly rolled non-prepacketed oats (which many don't realize have a GI of appx 65-75 as opposed to the low-GI the steel-cut or old-fashioned type) plus dex is achieving the best of both worlds, but that's theoretical ground. NOTE: old fashioned/slow-cooked oats + dex in a 1:1 still yields a GI that crosses the threshold of high. adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism -- especially during hypocaloric balance.

okay, so to be practical, simple examples are: 1/2-1 cup dry oats + 30-50g dex (OR) 1/2 cup dry oats + 40g dex + 1 banana. these are just 2 examples out of many possibilities. i see nothing wrong with using high-moderate to high-GI carbs other than dex/malto, as long as the average GI of the combo is near or greater than 70. nitpicky theoretics aside, anything 65 or above on the GI scale (like the thinly rolled plain oats which people mistakenly think is in the low GI category) will likely have very similar real-world effectiveness as higher-GI choices. but remember, this is a discussion of optima, thus, we are scrutinizing the minutia and elucidating what might provide the edge.
---- as little fat as possible is best postworkout, because you don't want to blunt insulin output at this point.
---- milk considerations: whether or not you add milk to your postworkout shake depends upon personal preference and tolerance. the cons of milk are that many folks have some degree of lactose intolerance or milk allergy, and therefore are excluded from the possibility. the pros of milk postworkout are that it's highly insulinogenic, contains 6g dex per cup, and is a potent anabolic/anticatabolic substance that has outperformed whey in human research thus far.

scenario two: ASAP postworkout - a solid-food meal consisting of:
---- 30-60g protein (0.25g/lb target BW) in the form of lean flesh, all types are fine, 5-8oz suffices.
---- 60-120g high-moderate to high-GI polysaccharide carbs (0.5g/lb target BW), good examples are white or brown rice (yes most brown rice is high-GI), and all types of potatoes & breads. my bias and preference here is to include a serving of higher-glucose fresh fruit, such as grapes, banana, or pineapple - for micronutrient/antioxidant purposes as well as extra glucose (we should all know by now that the fructose contribution of fruit, at 4-7g on average per serving, is insignificant). another wrinkle to add here is that berries as a group have more antioxidant potential than other fruits. this confers benefit despite their lower concentration of glucose compared to grapes, pineapples, & bananas. so, don't worry if you choose other fruit than the higher-glucose ones postworkout; you're still winning out in the antioxidant arena.
---- water or milk, pick your poison.. a word about fruit juice: while i am not against small amounts of fructose from whole fruit for maintaining/replenishing liver glycogen, fruit juice on the other hand tends to cross the line of excess in terms of fructose, and you miss out on much of the beneficial phytochemicals & oxygen radical suppressors in whole fruit.
---- once again, KEEP FAT TO A MINIMUM.

*Credits to my friend Alan Aragorn

This post has been edited by darklight79: Jun 14 2006, 10:59 PM

Someone should make this a sticky, seriously.

-- Topic pinned as it is quite informative

Hmm....since I usually workout early in the morning at 6.30am, I usually take only a cup of milo b4 heading for the gym. Maybe I should add in some oats to my Milo? And a banana too?

Eggs, oats. You need protein and carbs before a workout or you'll have no fuel to lift, period. A cup of milo is defnitely not enough at all.
I prefer having bananas after a workout. The potassium content in them is good for recovery.

This post has been edited by darklight79: Jun 15 2006, 10:26 AM

body building, its like a science of its own

Yeah, it's a LIFESTYLE bro. It's not something done on the side. Now, eating every 3 hours is so instinctive to me that i forgot how it ever was like going without food for more than that.
I don't gym 2 hours a day, 6 days a week, i have a life outside, but i still adopt the lifestyle. Staying away from crappy food, having 1-2 cheat meals a week, etc. Hard as hell but worth it.

Hi all,
As for my diet way I guess is quite normal and simple but not sure whether it is really useful

Breakfast
-Milk and Corn Flakes or any cereal

Lunch (This is to be the main meal of the day)
-Rice (not too much) , Meat, Soup, Egg

Dinner
-Some small cakes or sandwish with fruits and fruit drink

Gym for 20 minutes (if just for normal diet just go for jogging or walking) else you can have some body builder stuff like weight carrying. *20 minutes a day would be really effective to see the results

Supper
-Milk or Chocalate Milk if prefer with some oat

The early part of the day looks pretty ok, but i suggest you try bumping up the protein, especially for the first meal of the day.
You NEED to eat a lot more preworkout (carbs and protein like oats and milk) and eat IMMEDIATELY after workout. Add honey to your milk or choc milk after your workout. A banana added is good too.

See my long post above.

For today's pre workout in the morning I had:
1) Nature Valley Granola bar
2) Milo (sorry darklight79..... too early to prepare any other food)

Post workout:
1) 1 bowl of seafood porridge
2) 4 slices wholemeal bread
3) 1 can of tuna in water
2) 2 hard boiled eggs with yolk
4) 1 cup HL milk
5) 1 cup Ribena (coz ran out of fruit juice... )

This post has been edited by yeeck: Jun 16 2006, 10:51 AM

Your postworkout is ok, but i'm telling you your preworkout sucks. You can lift much better if you improve your preworkout nutrition.

Yeah I know, previously it was only Milo and nothing else, hence I added in the granola bar. It's tough to wake up at 6am and prepare more decent stuff considering that I hit the gym half an hour later... Will slowly stock up on more quick-n-easy to prepare stuff...

Im trying to gain some weight here..but im not a tanker.
Care to share how?

well, just wondering since i live a bz life and always eat outside. whats the best food to order?? gain weight that is

Buy nasi campur, less nasi, more chicken or beef.
I sincerely don't think fish is worth it because it's a bit steep, and you probabbly have to pry through the troublesome bones and I don't think the protein benefit is that much.

thanks. but in my uni area its mostly malay food. most of the meat are in curry. i cant take spicy food. will head straight to the toilet if i do. lol

then you'll haf to think of other alternatives
maybe bring food from home, or bring canned tuna in your bag, or a pack of milk. These are more expensive solutions though, especially bringing a pack of milk. Wek....

yea i know. i am not from kl, so i am staying in the hostel. this sem i plan to move out and rent a room, however, itll still be hard to cook food of my own. being a student, budget is really tight (pay rent, fees, transport, etc).

edit: thanks for the advice

This post has been edited by echobrainproject: Jun 19 2006, 05:53 PM

Where would be the best place to jog around MMU? Besides MMU's track field.

Prefer path that are tared, little vehicles, load of greenies(trees).

I jog at my aunt's place in Ozana. Bukit serindit's a good place to start too, or hutan rekeasi if u want a lil uphill downhill thing going on.

I agree
I'm looking for a tips right now.

I can jog 30 minutes a day.
But dunno what to eat and what not to eat.

Try eating less..a little rice only twice a day (only a cup of rice)

But still difficult to get a six pack.

Using the exercise balls to do sit ups for belly and mid section.
Have no problems.

But it seems that it's SO DAMN HARD to crunch those saturated fat.
Liposuction anybody?

some also said that it depends on our blood type too
differ people..differ metabolisme

some also suggest weight training...gym lorr...

hm....those fats eh?
yea i have trouble with them too. Around the obliques. They're pretty solid, and determined not to come off, so all I can do is workout even harder to make sure even the fats are hard.
Or maybe they're just burning off and buildin muscles? I donno...but it still looks like fat. I started swimmin again, so I hope that maybe with the help of swimming, it'll burn off soon.

Once I used the dumbell and like kind of bend to the left and to the right
Can feel the left and right side like being crunch.
But that's it...nothing more.

Experts say that only kardiovaskular can get rid of it.

may know ur waist size? is it confidential

to get obvious six packs, ur body fat level must be below 15% (some said below 10% )
try to pinch the skin of ur stomach, if it is thicker than 1 inch, then hehehe

crunch is more effective than sit-ups, provided that u do it correctly. when doing crunches, concentrate on crunching together rather than moving ur body upwards. this will maximize muscle tension. the other key in ab work is tension. u must concentrate on contracting ur muscles as tight as u can. if u do it correctly, ur ab will be bursting at no more than 20-25 reps.

everybody has different genetics, so no point at trying to achieve some model which is not suitable for ur body structure.

This post has been edited by T+1: Jun 30 2006, 01:56 PM

You have a point. Most would argue that to get 6 packs, diet is the key, but for some individuals, they would need to supplement it with cardio to get below 10%, plus ab exercises too.
It's crazy though, trying to achieve a 6 pack imo. Most pro bodybuilders and even some Malaysian friends i have that compete don't have a 6 pack in the off season. Cutting is pretty controversial, you take 10 steps forward to pack on a lot of muscle mass, then you take 6 steps backwards when cutting.

yup.. i don't have six pack either, just 4 + 2*1/2 packs

my point is that i cannot show off my six pack (since i dunno how to swim). so i m more keen in build up my chest, lats, shoulders and arms. (i like to wear sleeveless shirt- )

however for my goal - body sculpture, lower body fat will make my muscle slices more obvious, and well toned up muscle will appear larger visually

lol, it's nice to see you come clean as a vain douchebag.

big deltoids are your friend.

1. Strong and healthy deltoids are very precious for every bodybuilder. The shoulder joint is the most mobile in the body. Strengthening it is the surefire way to reduce the risk of getting hurt.

2. Male physiques are often judged based on width. Big deltoids = broader appearance.

3. Shoulder muscles are synergistic to many other muscles. You bench better, you deadlift better, you power clean better with strong deltoids.

There you have it. Prevention, aestheticism and performance.

you dont know how to swim? learn2swim then, takes like 15 minutes.

yup a well-developed deltoid will give appearance of V-shaped body

just found out the meaning of "douche bag"


because Raikkonen has left, r u looking for another target to flame at ?

This post has been edited by T+1: Jun 30 2006, 05:31 PM

Relax. Trust me, you'll know if Flesh Wound dislikes you. Lol. He doesn't, unless it's for a very good reason.

I'm a vain douchebag too.

ic, i m too sensitive

I apologize if you misunderstood my friendly gesture. I'm a vain douchebag too.

Go go douchebags!!!!

fleshwound!
darklight!
t+1!
three douchebags who would meet in an online fitness forums finding their passion for douchebagism unite!
and thus team douchbag was formed!

fighting crime trying to save the world here come the douchebag guy, from lowyat forum!

douchebag! hooah!

-modified version of the power puff girls intro song

eta: for those who dont know who the powerpuff girls are... http://en.wikipedia.org/wiki/Powerpuff

This post has been edited by malaysianPotato: Jun 30 2006, 08:39 PM

Jesus Christ!
*Stares at screen in horror*

whaaaaaat... you dont like the powerpuff girls?

ur making this a spam thread man u jokers.
anyway, went to camp for 4 days, took vegetarian food for 4 days, (yuck!) , 3 meals a day, and absolubtly no workouts.
Cool man!
Didn't lose weight tho, look more defined. WEirD?!

yeah bruce lee had a similar diet with alot of fruits and vegetables with less meats and such. he used protein shakes for his protein intake instead of meats. so.. who knows, maybe the future of musclemen is in vegetarian foods...(oh the horror)

bruce lee blenders his steaks along with his veggies. he drinks it. ewwww.

eww eww wtf...

Ya ya i read that too. Semi cook the meat and then blenderises it. Sometimes he adds chicken stock ( i think maybe this is the chinese style soup stock perhaps...?) Wonder what it taastes like...liquid burger meat...?

creamy paste of meat. like yogurt i think, except it's only meat. buwek. yogurt perisa daging panggang.

Wtf... are you serious? Gimme the link.
I'm kinda curious.


Hey! That rhymed. Lol.

can i add sugar to my oatmeal for my breakfast?

I tot people usually add salt?
I add honey usually. 1 teaspoon honey, 10 teaspoon of oats and 400ML milky!
NICE

I take Oat every morning...1 tablespoon of condense milk + 5 tablespoon of oat...is it fattening??

Nah.......oats are nutritious. Good amount of protein and carbo.

Wondering if I take oat daily, can cut down the rice intake??
( Oat = Rice ) = ( Carb = Carb ) ??

Yes










.

Hey there.

I didnt read it online but from one of the many biographies about Bruce.Might ahve been the one called FIghting Spirit or the one written by the wife. Cant remember which, I have read about 3 or 4 on Bruce.

What is the best way to eat tuna at lunch hour without making my mouth smelly?

sashimi + wasabi

This post has been edited by malaysianPotato: Jul 8 2006, 01:05 AM

are u sure if i eat tuna with wasabi will make my mouth less smelly?

Dear forumers,

I need your comments and advice on my daily diet plan. My goals is for weight/fat loss.Currently my weight is 85kg. I want to shred to 70kg at least.

Morning - 5 tbs oatmeal + multivitamins
lunch - rice + chicken breast + vege
4pm - 1 can of tuna (eat just like that) ayam brand
dinner - steam yee mee/ bihun soup


p/s - do i need to remove the rice and replace with others?


Thank you in advance!

what are you doing for exercise?

looking at the diet pre/post workout from the prev post...
doent look tasty eh?
dont tell me tats all you all eat? day in day out...


what abt 'sin' food?? even if you get to eat once a week doesnt seem enough tho
deep fried stuff.. dont want to let go of me fish n chips??


also refering to some of your diet plan
wat time do you goto the gym??

e.g based on yeeck
you workout after dinner??!!?


hmm wat abt my diet plan u ask?? erm dun really have any.. noobie

every morning
egg
h20
slice of bread
milk the powder kind
mayb adding a bowl of oats sooon with lil sugar and milk

lunch - nothing atm really...
...h20
...h20
workout - h20
...h20
...h20

dinner/post workout
rice
fish/egg/meat.. depending
veg..
h20

yes twice a day!!.... i know i know it suck..(dono wat to eat for lunch... maybe just get a cart of milk??)

any suggestion? do keep in mind noobie here! hehe





by the by... if you makin this a stickie.. mind stickin to the topic and cutting out on the lil short posties just imo hehehe

h20? h2o?

eat a proper lunch.

i work out after dinner aswell nothing unusual about it, we fit it into our schedules best we can.

Walau eh....H2O only..you'll faint man....you need enough carb daily to have healthy body and healthy skin....

Hi, i'm 1st time log in to this forum and look like quite interested.because i want to diet in one month around 3kg, is it posibble ???

morning meal
2 slices oat bread with kaya and butter
1 cup of alene milk ( powder )

lunch

2 slices oat bread with kaya and butter

dinner

1 bowl vegetables plus bit meat or fish meat
2 scoop of soup

no supper at all.i have exercise when night after dinner . i do sit-up around 50 times in half hours. because i always sit in office, can exercise or walk more .

so is it this want i still can maintain to take or need to change it ?? coz i cant get result even i eat like this. may i know have any other way to diet faster bit ? or can u suggest me wat kind of food i need to take for my diet plan??thanks

Pennywise Diet Plan - This diet plan is for someone who eats out all the time. If you have parents like mine, both workaholics, not much of home-cook food. I guess this should suit you well.

This diet plan is open for constructive criticism as I am still finding ways to improve it. Kindly leave a comment. Thanks!

GOLDEN DIET RULES
1. Cut down or eliminate oily food (e.g.: fried, deep fried)
2. Drink a glass of plain water before every meal
3. Eat slowly, taking a break in between every bite, chew wholely
4. Do not worry about consuming as many fruits as possible. Best to take them as snacks in between meals, AND NOT with meal except breakfast
5. Eat until 70% - 80% full, NOT till stomach bulging OR until burp!
6. Cut down or eliminate food / drinks with high sugar content (e.g.: soft drinks, fruit juice with sugar, tea with sugar, coffee with sugar, etc) - replace sugar with "Greenlite", "Equal", etc
7. Drink at least 2 liters of water every day
8. Try to consume milk, fruit juice (without sugar), coffee and tea in as little amount as possible, only to drink to fill in hunger sensation after meals, if not, better to take plain water
9. Do not take the Indian rojak - very, very high in calorie. If want to take rojak, take the Chinese rojak without prawn crackers
10. Popiah (without chili, bake u, lap cheong) can replace a meal. Take 2 pieces
11. Tofu(s) can be the best if used to replace meat as protein
12. Eat cakes, biscuits, creamed breads, and pancakes as treats once / max twice a week in small amounts. Drink plenty of plain water or green tea after
13. When eating soupy noodles, do not drink the soup in large quantity. Take moderate soup (if not oily) to accompany the noodle
14. Make it a habit to squeeze out oil from fried food using kitchen napkins / thick oil absorbent tissues before consuming. This will help eliminate some oil. Drink lots of tea (green) or Chinese tea (hot)
15. Try not to take chili, tomato, soy sauce as dips.

HEALTHY EATING MAKES HEALTHY LIFESTYLE!

Breakfast choices (choose 1)
a) Wholemeal / Gardenia Breakthru Bread - 2 slice with
a. Tomatoes
b. Tuna (in water, Olive oil, Spring water, Italian sauce, etc)
c. Salad leaves
d. Cucumbers
e. Any green leafy vegetables
Low fat, skimmed milk, Black coffee (Equal), Tea (green, chamomile, peppermint)
Any fruits
Plain water (1 glass)

b) Cornflakes (1 cup)
Skimmed, low fat milk (250ml)
Any fruits
Plain water (1 glass)

c) Roti canai with dhal (preferably if tosai, idli, capati)
Plain water (1 glass)
Fruits

d) Soupy noodles (preferably mee hoon, tang hoon, lo shu fan, kuey teow)
Plain water (1 glass)
Fruits

e) McDonald's (Bubur ayam, Sausage McMuffin, Egg burger)
Tea / coffee (Equal)
Plain water (1 glass)

f) KFC (Garden salad with Chicken - eliminate thousand island sauce, chicken breast fried- eliminate skin and fats)
Whipped potatoes / coleslaw - without gravy
Plain water (1 glass)
Coffee / tea (Equal)


Lunch choices (choose 1)
a) Chinese
a. Rice (plain, wholegrain, brown-preferred)
b. Stir fried vegetables, steamed vegetables, boiled vegetables, broiled vegetables (preferably green)
c. Vegetable (not stir fried / oily) - other colors
d. Tofu / another type of vegetables / steamed eggs / steamed fish, prawns / fish balls
e. Plain water (1 glass)

b) Indian
a. Rice (plain, wholegrain, brown-preferred)
b. Vegetables (any kind but discard the gravy - 2 servings
c. Fish (discard gravy) - not fried
d. Plain water (1 glass)

c) Western / Fast Food
a. Grilled chicken chop / fish (separate gravy) - use moderate gravy only 1/3 or less
b. Whipped potatoes (eliminate gravy)
c. Garden salad (if have choice, don't ask for coleslaw)
d. Plain water (1 glass)

d) Soups
a. Mee hoon, tang hoon, mee suah, kuey teow
b. Extra fish ball / chicken meat without skin
c. Plain water (1 glass)




Rules:
1. For rice, take rice in the same amount as side dishes
2. Better to eliminate gravy of any kinds
3. Wholemeal bread can also replace rice (2 slices)
4. Opt for porridge for lower calories to replace rice


Dinner choice (choose 1)
1. Rice
Vegetables (any kind)
Stir fried vegetables (green)
Plain water (1 glass)
Fish, chicken (not fried)

2. Soupy noodles
Additional fish balls, chicken minus fat and skin
Plain water (1 glass)

3. Grilled meat / chicken / fish (not burgers)\
Whipped potatoes, without gravy
Garden salad
Plain water (1 glass)

4. Burgers (McChicken, McEgg, Fillet O' Fish, Fish Burger - KFC)
Garden Salad
Plain water (1 glass)

5. Tosai, idli, capati (1 - 2 slices)
Dhal
Vegetable - not fried, without gravy
Plain water (1 glass)



Snacks:
1. Any fruits (preferably apples, oranges, pears, watermelons)
2. Any vegetables (celery, carrot, tomatoes, salad leafs)
3. Dips (low fat cheese dips, salsa, Italian sauce, hummus)
4. Plain water (the ultimate snack!!!) - drink plenty
5. Dates, prunes - highly recommended
6. Nuts (almond, walnut) - moderate (5 - 7)
7. Soya bean drinks, barley (without sugar)

roti canai and mcD porridge...

juz got this semesters timetable. most days are packed. classes are from 8am til 5pm. only break is lunch break which in from 1pm til 2pm. wonder how to fit in meals. any suggestion?

i dont see any problems?

3 meals a day, breakfast at 7-7:30, lunch 1-2pm lots of time, dinner 7-8pm.

if you're eating frequent small meals then you're screwed i guess.

Here's mine, just started this month

Breakfast (8:30AM)
- 5 tbls oats with honey and banana or apple slices
- 1/2 cup of neslo

Brunch (10:30 ~ 11:00AM) (Occasional, depemds on availability of peanut butter in cafeteria)
- a slice of bread/small bun with 1/4 inch thick of peanut butter, with a little bit of berry jam.

Lunch (1:00 ~ 1:30PM) (All-You-Can-Eat Buffet style as I work in a hotel)
- Whatever dishes are prepared by our cafe chef, he cook what we eat what
- A bit of rice or noodles, or totally no rice or noodles
- Lot's of vege, especially cucumbers, plenties of it. Salad also, but have to put a bit of salad dressing else cannot swallow.
- Lot's of meat, chicken usually, or fish fillets.
- Lot's of cut fruits like watermelon, honeydew

Dinner
- whatever cook by my wifey, but none oily food
- Occasionally eats out also, or tapau from pasar malam


Every Mon, Wed, Fri and one of the weekend day - Workout at FF gym
Just started my first session yesterday.
Here's what I plan to do
- Warming up on threadmill 12- 15 minutes
- Some light leg & arm machine exercise for warming up
- Ab crunch machine, 35 lbs 10 x 3
- Seated one arm dumbbell curl, 20 lbs 8 x 3 for each hand (boy... I'm the only one using the puny 20 lbs )
- Standing barbell upright row, 30 lbs 10 x 3
- Squats, 20 kg 8 x 3

wanted to try dead lift, but no one around to guide me, afraid I might injured my back if not done properly.

Didn't have much time to do a full sets of exercise, as no one to guide me and also have to rush home

Here's the workout I plan to add in the future
Barbell curl to replace the one arm dumbbell curl
Barbell deadlift
Barbell lunge
Bench press

Let me know if I missed out something

you might wanna stay away from peanut butter unless it's organic. hydrogenated oil = bad.

if you're going to eat carbs, make it early in the morning or in the afternoon too. it's better than skimping all carbs in the first half of the day and binge on it during dinner.

might want to add in some back exercises. upright rows work your traps. gotta pay attention to them lats too. if you don't know how to deadlift with proper form you might wanna skip it. having a herniated disc is permanent.

Peanut butter = bad ar??

I remember reading an article about peanut butter diet in one of the men's health magazine, then I google it up on the net... and actually found quite a lot of info regarding it.

Anyway... some says it's good bcos of it contain lots of monounsaturated fat and some says it's bad bcos of the fat also

Ok, for the back... since deadlift is not recommended as no one to guide me

for the lower back
How about Hyperextension, or the Stiff-legged barbell good morning? Which one is better?

for the upper back
Middle-back shrug or something else... I'm just worry that if I didn't do it in a proper form I might injured my back...

other muscle injuries I'm ok with it, but back injury is a big no no for me..

This post has been edited by greyshadow: Jul 11 2006, 11:21 AM

but those are peanut butter as in the ingredients are solely = peanut butter and oil. look at the label of your every day jar of peanut butter.

ahaha, do bent over rows or seated cable rows for back work. shrug is another trap workout.

im trying to gain weight. am really skinny and underweight

for me i am really honest about this ..i never go to gym or do exercise ..i just walk 30 minutes perday daily and that is enough to maintain good health

as long as you sweat...it's pretty good already.

take a step further though, play some games like squash, tennis, badminton, futsal, basketball, softball. Anything that makes you sweat a bit more and pump a bit harder.

helo,
i'm new here.
im now currently 72kg, 176cm tall...
Getting fat... and heavier from year to year.

my meal plan

Breakfast
3in1 nescafe plus 8 tbs of oat

Lunch
-economic rice ( Chinese)
- Chicken rice
- Malay food
- fish and chips (KLCC)

Diner
Nasi lemak
Chinese food
Pan mee

as i'm working and dun have fix hours to go home, i din exercise during weekdays, only sometime weekend play badminton with fren.

pls comment on this...

exercise on weekdays, take 10minutes a day to do some weights or simple pushups and squats.

it is sad that we r getting fat from year to year bcoz metabolism usually falls with age. In other words, older people on average burn fewer calories per pound of bodyweight than do younger people.
so, even we don't increase u diet, we still can getting fat gradually.

exercise can boost our metabolism and help maintain our weight, even we grow older...

This post has been edited by T+1: Jul 26 2006, 01:27 PM

Why nobody comment about my diet plan... no good?

it looks like the average malaysian diet to me... so...

Hello fellow forumers.. need some comments on my daily routines

Daily ( Monday to Friday )

Brunch
Sandwich
( One slice chicken ham + one slice pork ham + lettuce + tomato + one egg + two slices of wheat bread )

Dinner
Full Meal ( Eating more than you need )

Exercise daily (Rest days on Wednesdays and Saturdays)
50 Crunches
3km jogging
60 sit ups
20 minutes power bar
20 push ups

i eat more for breakfast than you eat for brunch...

more pushups maybe?

haha.. i am trying to lose weight.. i am cutting down on my intake during the day.. i am gradually increasing push ups as well.. i couldn't do 5 the last time.. have really skinny hands...

is yoghurt drink as good as milk ?

great thread

just joined a gym and i'm thinking of changing my eating habits to adapt.

breakfast - sandwich/noodles/thosai .. & tea (varies)

lunch - rice, meat veggies

preworkout - milk,oats

postworkout/dinner - rice, meat veggies,milk, fruits

supper - ... any ideas? (ramly burgers are a no no )

any suggestions?

This post has been edited by nezzy: Aug 2 2006, 09:38 PM

Hi i would like to enquire can i take like 5 boiled egg's before workout will it giv me enought enery to lift weight? And 1 more thing should i take out the yolk? You guys include in ur meal Egg but what kind of egg? Raw? And also i drink soya bean can that be replacement for milk or should i just drink milk?

This post has been edited by f1br3opt1c: Aug 8 2006, 02:34 AM

Hi everyone, i wanted to gain weight and i'm a beginner in this workout stuff I've already read the diet plan in this thread.

My question is, what are the form of exercise that i should practise? My friend recommend stretching and push up which can be done at home first. Or do i really need to head straight to the gym?

Yes, take out the yolk unless u want to have high cholesterol. Dairy milk is far better than soya bean in terms of protein content I think, but try those low-fat ones.

http://www.wisegeek.com/how-does-soy-milk-...egular-milk.htm

according to this they provide the same amount of protein

dear forumers..

i need sum advice for me to gain weight and build abit of muscle..

can u guys advice me on the diet and exercise plan pls..

p/s.. i am 6 feet plus and only 60kg..really under weight..really need help

thank you

try the mark ripptoe's 3x5 program as a start
seems to be working for me

have a look see look see at bodybuilding.com, they got tonnes of useful information for you there

If trying to gain weight, build some muscle by weight lifting and take more carbs in your diet.