This is how you list out your food consumption if you are really serious in gaining weight.

Hahaha. I just quote you for the way of listing down them food consumption. So how's progress?

Hi guys, please give me some advice regarding to my diet menus.
Breakfast

2 slices Whole Grain Bread + Soy ( V-Soy Multi Grain)

Lunch

Steam Potatoes + 2 eggs white

or Subway all vege with olive blend

Dinner
Steam Chicken breast +  2 Eggs white (If lunch at Subway)
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By the way, I work out 5 days a week for Shoulder, Chest, Back, Biceps & Triceps , Leg. Run for about 10mins HIIT post workout.

A shake of Optinum HydroBuilder 50g post workout.

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Currently 177cm 84Kg

Aiming at 75Kg atm.

Please advise.

Thanks!

already answered in previous reply....

just want to check how healthy is my food.

400g skinless chicken breast
1 tablespoon virgin olive oil
1 tablespoon honey
1 tablespoon sweet soysouce
1 teaspoon rough black pepper powder
some shallot , ginger and garlic
mix with few ml water

marinate it. baked for 20minutes with 200 degree celcius.

+ plain water + lettuce dressing

that is my lunch ( i divide it into 2 portion)

and my dinner the same thing minus the vege, I  replace with amway Nutrilite® DOUBLE X Vitamin/ Mineral/ Phytonutrient
gonna start my gym routine back after recover from MVA.

Reduce body fat%

I haven start my diet yet...  but I plan to eat like this

7am
- oat meal , 1 whole egg.

9am
- Milo, biscuit+ 1-2 egg

12pm -1pm
I eat what my mum cook, bring to my work
-rice, vegetarian, meat...

3pm -4 pm
- Some biscuit maybe # sifu can suggest any better food can replace this?

6pm-7pm #pre-workout
- wholemeal bread 2-3 slice+banana+some peanut butter..

8half - gym till 9half 10 pm

9.30-10pm ?post-workout
- mass gainer.. #plan to get whey, maybe I go for San brand.  or any suggest?

I'm 55kg 169cm..  I'm hope I can gain more muscle and better look
thanks

7am

fruits
5oz oatmeal
100g chicken

10am

3oz peanut
2oz of skim milk

1pm

fruit
5oz oatmeal
1 slice of meat patty
50g chicken

4pm

5oz oatmeal
200g chicken

7pm

6 whole eggs

11pm

3oz peanut
2oz skim milk
no idea how much calories i eat a day
could be 4000 calories or above

why not adjust it. let say more calories into protein and carbs.
i would rather add more in carbs and keep my fat intake to 80g that.
dont think it will affect your body composition but for health issue maybe?
part of reason i go higher on carbs coz i can eat more pasta, rice

hmm... during non-workout day we still need to take high protein diet? ( 1g per pound of body weight ) ?
sry noob question 

how you guys cook egg usually? i take hard boiled egg till neck long d.. yucksss~

Trying to lose weight here, this is what i have been doing.

Breakfast:
Whole Milk and Raisin Bran

Pre-lunch:
one cereal bar

Lunch:
Vege and Meat + rice (yesterday's leftover )

Tea:
Some cake/bread thing (those where you finish in two bites)

Dinner:
Meat, Vege, Egg
Rice

Workout...well i just started to be more serious on this recently, before this was just controlling diet. lost around 10kg, and stuck at that weight so moving on to some workout already.

Sit up 20 x 4
Bench press 10 x 3
Incline press 10 x 3
Push ups 8 x 5
Bicep ConcentrationCurl 10 x 4

Well i don't really know what to do, actually. lol. some guidance would be appreciated.

aim is to get fit.
6packs are optional.

For weightlifting, is there such thing as too many sets/reps?

I just want to be stronger, not looking into bulking or what nots...

Example, for deadlifts, I do 60kg - 4 sets, 10 reps. For fifth set, I will add 10kg and do till fail.

Or should I do it differently? Go heavier, less reps?

ditto on that. 
progressive overload in each sets? or session(day)?

or any way is fine, as long as progressively i'm going heavier (with correct form of course.)

btw, when having DOMs, do you guys still workout the same muscles with same intensity or go lighter? or don't at all but focus other muscle group instead?

I just started lifting, I'm 72kg, 173cm, more fats on chest, belly and thigh. Not aiming to be too bulky macho guy, just slightly muscle body size. I wasn't sure about my food intake and would like some advice, because mostly I found online, are either too big portion or just too much calories and meal intake a day for those really macho ones.

Breakfast
4 table spoon of oat
1 glass of hl milk

Snacks
1 pack of 3 Munchy's flavored oat krunch biscuits
1 apple

Lunch
Economic rice 1/4 of the plate
3 vege 2/4 of the plate
1 chicken breast of fried/curry/flavored without sauce

Snacks
1 Apple
1 glass of hl milk

Or

Potato & carrot slice half bowl

Dinner
Pasta half bowl mostly added with ingredient below :
Spaghetti/carbonara/olive oil, 2 tablespoon(either flavor)
Chicken breast slice/tuna in water
Mixed herbs
Carrots/potato

Pre and post workout
2 banana or 1 glass of hl milk

been tracking my macro for sometime but i found it very difficult to keep my fat intake down..
Usually it will exceed my targeted 30%, not sure whether I estimated them correctly...
Due to work I have no choice but eat outside frequently, eg. economic rice, nasi campur..i find it very hard to estimate calories & macros for outside food.

The only thing i do is avoid food that I see oily, more vege, less gravy, more lean meat, no fried stuff..but still it was high.