how did you cook the chicken?

halo everybody ... i am still "super new" at this kind of thing but i really2x need all ur help...pls comment about my daily routine ..

Breakfast (7.00 - 8.00 a.m)

Oat + Milk
2 eggs
2 slices of Breads

Brunch (10.00 - 11.00 a.m)

Milk LF(dutch lady) + ???(still finding a good one)..how if i + with fruits ?? is it ok ?

Lunch (1.00 - 1.30 p.m)

Rice (1/4 bowl of rice) <--- i think this is too little@insufficient ...wd do u think ?
Tonnes of Chicken
Ribena

Dinner (7.00 - 8.00 p.m)

Rice (1/4 bowl of rice)
Tonnes of chicken
Vege
Oats + Milk

Supper (10.30 - 11.00 p.m)

Maybe oats again ? i dont have any idea for this...

i usually workout in the afternoon...around 4.30 - 6.30 p.m...jst now when i do my workout i feel that i dont have much energy...do i need to add more rice during my lunch or should i just take some oats with milk 1 or 2 hours before workout?

btw, i'm 19 years old but my height is only 163cm and weight 59 kg...quite short eh...hope anyone can help me 

it depends on the food you are eating.
but whatever you're eating, working out at 5pm is kinda late.

You can, it is called active recovery. Compared to passive recovery, it is said that active recovery can increase the recovery rate of muscle (means DOMS will heal faster etc). Tried swimming once after a good leg workout and the DOMS subsides quicker than it should be.

---

Added on July 2, 2012, 6:28 pm
How much protein / carb / fat in that meal?

Looking at your recent progress pics, you are still far from fat.

There's no need to crack your head calculating, just eat more til you hit around 75-80kgs, then reduce the carbs. 

If you don't have the weights and volumes of the ingredients you used, you can't calculate how many calories the meal contains.

Approximately 1.5k calories, from 133g protein, 92g fat and 36g carbs. If you've got a smartphone, download the myfitnesspal app. The range of it's food database is pretty good and it's very useful for keeping track of your diet.

No, salt is not only good for health and in fact necessary to replenish the minerals washed out of your body during sweat, but of course, excess salt is bad for health.

Moderation is key.........

Btw, if you cooked the earlier dish, I gotta say, you are a pretty damn good cook! Certainly better than me, and I consider myself not bad (better than most girls  )!!

Of course it won't, knock yourself out. 

If you're really worried, use sea salt and drink more water. You'll be fine.

Hi Otais,

Can help me calculate is this enough for me to gain weight??

Breakfast

Half boiled Eggs - 2 Ea
Roti Bakar - 1 Set

Lunch

Nasi Putih - Standard normal portion
Sayuran - Standarad normal portion
Chicken - 1 Pcs

After workout at Gym

400ml water mix with 2 scoop of Inner Armour Anabolic Peak

Dinner

Nasi Goreng Ayam/Nasi Goreng Patayya
Additional Details;

i'm 170cm and 56kg.

"bad calories''.  Do elaborate further on what's the difference .