Hi guys,

Seek for advise for diet.

As for breakfast before going to work 8am - A box of milk.

Breakfast break (930am) - usually, 2 eggs, veggies and potatoes

Lunch break (1230am) - i. Potato, 2 eggs, veggies (especially brocolli)
ii. 5 eggs, tofu and potato
iii. Rice, veggie, fish and egg (if hungry day)

Preworkout (630pm) - protein shake and 2 slice of wholemeal bread with peanut butter

Postworkout (930pm) & dinner - i. protein shake, yogurt, canned tuna with wholemeal bread

ii. protein shake, canned tuna with wholemeal bread and green apple

iii. protein shake, yogurt, peanut butter with bread

Sometimes snack, i'll get those seeded biscuit like IGO or IKO i cant remember and also some almond.

Kinda late because reach home, gotta do my laundry..

Thats for weekdays. During weekend, chicken breast and fish will be for lunch and dinner.

workout from mon - thursday and saturday

rest on friday and sunday

looking forward for some feedback from the pros here

thanks in advanced.