I've been body building for the past 1 and a half years, and only now i realized this section was available all along. Sorry...

After reading the posts here, i must say I am very intimidated by how you guys eat, but at the same time managed to get into excellent form. I figured since i was an ectomorph before, it will be hard for me to gain weight and lean mass.

From really scrawny to medium size, i'm looking to get into large. But i'm not really confident on whatever that i eat and consume would be enough for that.

So, may i post mine (and not be laughed at) so that i may get suggestion from all of you guys and gurls?

taken from my journal, this is what i eat. After some advices, I am going to change the preworkout one soon to maybe oats somemore.

is it better to take my dinner before the workout or after?

I need some feedback on my new diet.

My food intake.

Breakfast- Oats and HL Milk
Lunch-4 slices of wholemeal bread, ayam percik wing, tuna 1 serving according to can, 2 sausages.
Tea Time/Pre Workout- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter.
During Workout-Water, lots of it.
Post Workout- 1 serving of Steffi Peanut Butter, 2 soft boiled eggs.
Dinner- Rice 1/4 cup, tofu, beef, fish, cabbage and cauliflower.
Supper- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter, Tuna, HL Milk.

Is there anything I should improve? I'm doing my industrial training now, and so far, only managed to adjust to that extent.

for breakfast, i tot the oats and protein would be more than enough already. i find it hard to eat fruits because i only can eat bananas and apples, but I'll try to put them in as snacks when I'm at home.

Some said I took too much carbo with the rice that i ate. at 68.5kg, I think I'll add 2 more eggs for post workout.

Btw, thanks for the suggestion.

Breakfast, hurm, alrite, i think i'll put in egg whites there also.
Lunch-it was the only chicken available at the moment. Will soon only eat chicken breast for lunch.
tea-unsure of what more to add. 2 more slices of bread?
postworkout-ok, more eggwhites for this.
dinner-may i ask, how do i diversify this one?
supper-trying hard to think of a purely protein food for this.

plus, my parents banned me from buying whey.

In reality, I'm not sure about the oats thing being true, but my belief is that it does help lower down cholesterol. I think that compensates for some choleterol crap that is being circulated around with eggs.

Another thing for me, my diet is terrible, because my mother controls it. Its sad when a 20 year old guy still couldn't choose what he wants to eat best. My gf on the other hand is supportive though.

Cool article, i'll read more when i get back from work.

Well, she doesn't want her son to look big. She scared I'll get fat. And trust me, I've reasoned a whole lot with her, and she still controls. But i'm lucky enough to eat 6 times a day though. Its just, the quality isn't there. My gf's in Aussie, so she can't cook for me. Then I dun have a room (i sleep in the living room). So, that's my life and the hardness of me wanting to bulk up.

I miss the days I spent having my own room at Uni, the amount of food I took was much more than this.

haha. true2. But somehow the food court at my office is horribly reeking with oily food. Ouch... I dun think i barely see any traces of good protein in there.

Thanks kege for the link. it was a really good long read and now I really understand the stuff on cholesterol.

I have a question, i find that protein coming from tofu is actually very little. The normal white packed tofu seems to have only 13.8g of protein on it, which is actually the whole pack itself. Is this true, cuz I dun wanna eat too much tofu because I'm aiming for 44g of protein a meal to bulk.

Woops, I think that's too much. Since I'm aiming for 80kgs, it would mean i need around 175g of protein?

haha. good analogy. But if I may, I would like to share.

Based on reading Kege's link, a scientific research was done on a rabbit on taking too many cholesterol. The rabbit was found dead from that diet. Though th results is viable, a huge flaw was discovered in this research. That the Rabbit was a vegetarian. How could it possible take cholesterol when it is not suited through its nature in the first place?

Btw, regarding high amounts of cholesterol, how come goats and cows still live, knwoing that those 2 animals have the largest amount of cholesterol in their system? Honestly, read the full length of that article and you'll see what we have understood.

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Added on June 9, 2008, 3:32 pm

Would just like to correct you slightly here, the study was indeed done on rabbits though they never died becasue of it, they were cut up and looked into though. They were fed amounts of cholesterol that for a human to match them he would have to eat cholestrol by the bucket. Yes the rabbits did get atherosclerosis, but as you mentioned, they are vegetarians. the study has never been matched on carnivours, that is, the same results have NEVER been achieved when carnivores or omnivores have been used.

Just because someone says a study showed something, doesn't mean it did, try reading the study yourself, rather than a summary, you may well be surprised at how often they fudge the info. Lipitor alone has sales in excess of 1billion usd a year, certainly reason to push for lower cholesterol.
Heart disease was not real problem (atherosclerosis) until early last century, and seems to coincide with the rise in sugar consumption and rise in frankenoil oops I mean healthy sunflower oil consumption.
Prior to that time, people ate lots of fat meat and few carbs. Often the carbs that were eaten were fermented, even oats were fermented in milk. Fermantation eats up lots of the sugar.
Preopl with hypercholestreolemia, that is people with cholesterol levels of 600-1000 often live well into their 80's.

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Ah my apologogies. I was also one of the cholesterol believers at first, but based on that summary was by far moer than enough for me to think through. But I'm sorry for not truly the reading the whole research paper on its own. And thank you very much for clarifying that matter up a lot.

Just make sure u dun stop ur training.

Haha. No hard feelings. Btw, what is ur kind of diet when u workout anyways?

Empty food would mean no nutritional value whatsoever?

My gf has been wanting one due to how easy it cooks. She says its almost similar to a refrigerator. Sad part was that I couldn't prove her wrong on the refrigerator, as her argument is one colds the food, the other heatens it.

Hurm...

I won't make it a point to frequently use a microwave oven. But I much prefer heating using a steamer or the oven itself.

@gleko, so u wud actually recommend cutting down on the rice and start adjusting to have more fats being taken into the system? That sounds good. The only thing I'm concerned of is the fact that my training is insufficient to compensate on the calories that I should be.

Whats ur view on that?

@gleko, sadly, since i'm a muslim, i'd have to rule out the pork part. haha. But not to worry, i think can take time to read and experiment myself various combinations of food and drinks intake. I want to see how long I can resist temptation not drinking carbonated drinks and go with water, milk, milo, coffee, and orange juice all the way.

I alternate when having chicken and tofu, and will switch to beef and fish the next day, From what i may remember, beef helps recover the muscles also while having a good amount of nutrition to bring up the testosterone in males.