Summary of my weekly diet. About 85% accurate Sometimes i wont be around office so have to eat fast food or what ever is available. Weekends sometimes i have to take a brunch cause wake up late, hahahaha.

Workout days = Sun, Tue, Thurs, Fri
Rest days = Sat, Mon, Wed

Weekdays

Breakfast
2 Half Boiled egg or 2 slices of wholemealbread with peanut butter, jam or cheese. Sometimes will take egg with a slice of bread.

taken with

Milo or English Tea

Wont take milo during workout days as i take them late before workout

Mid Morning Meal
Whey Protein Shake sometimes taken with kaya bun or Low fat fresh milk


Lunch
-Mixed rice with 3 dish (usually potato, meat, vege, taufu, eggs) or
-Fried rice with fried chicken or
-chicken rice with pork

usually taken with chinese tea

ocasionally if im out of office will eat whatever is available like fast food and mamak

Tea/Preworkout meal
Bread or Bun or Biscuits or Powerbar

and milo if on workout days

Postworkout (only on Tues, Thurs)
Whey Protein Shake Drink. I dont drink this on friday as its normally the day i do some cardio like RPM or attend some aerobic classes.

Dinner
Home cooked food (mom's cooking always include some sort of chinese herbal soup...hahahah)

Fresh veggies or chicken/fish or potatos or taufu or eggs are common.

Sometimes with after dinner fruits

Supper
Non. I dont normally take things after dinner as i sleep very early during weekdays...like 11.30pm.


Weekends

Breakfast (if can wake up early lar)
Milo, sometimes with bread. Dont take too much here as even i wake up 'early' it would still be like 9.30 - 10am. Hahahaha. Weekend is the only 2 days i can sleep late and wake up late. Normally working days got to wake up like 6.15 - 6.30


Lunch
-Mixed rice with 3 dish (usually potato, meat, vege, taufu, eggs) or
-Fried rice with fried chicken or
-chicken rice with pork
-noodles
-yong tau foo
-occasionally fried kuay toew

usually taken with chinese tea

Tea/Preworkout meal
Bread or Bun or Biscuits or Powerbar

and milo on workout days, Whey Protein Drink on non-workout days

Postworkout (Sun)
Whey Protein Shake Drink.

Dinner
This one is very vary. Almost everytime different things like fast food, rice, shushi(sometimes), tuna buns, etc etc etc

Supper
Cornflakes with low fat milk