I'm currently on a diet and work out plan to gain minor lean meat/muscle and try to keep the remaining fat at optimum rate

My currently diet (Vegan) consist of:
My suggested protein intake for a day is 114g but i'm trying out 90g in total for the mean time

Morning
- 30g Whey Protein
- 3-4 eggs (raw or half boiled)
- fresh fruit with high fiber
- Multi-vit

Noon
- Sweet potatoes consist of 3pcs x palm size
- fresh vege/salad with no dressing

Night
- fruit/vege
- 30g protein before work out
- 30g protein after work out

I haven't really do a full scale calories count so I'm not quite sure if anything is missing here or essential to be included
Am targetting on low carbs/moderate calories intake and high protein
My concern is to keep the protein at optimum rate without losing it due to starving or lack of calories intake
Also planning to get Cassein to replace morning intake of whey protein
I'm a newbie so please give some better insight on a healthy diet (vegan)
thanks peeps!

This post has been edited by TheEvilMan: Mar 13 2014, 02:57 PM

You should never eat your eggs raw.

any reason? is it due to semolina?
but isn't half boil/raw has better effect?

Semolina is a kind of wheat. What has it to do with eggs?

Split your meals to 5 times a day.
I wonder how much is your current weight and fat %.

Salmonella bro

sry typo

dun have my fat% record, last i check is 2 years back
current weight 68, about 167-168cm for my height if i'm not mistaken

You're bound to gain some fat as you bulk. You could do a slow bulk but chances are you'll still gain some fat along the way. Just like how you'll lose some muscles when you cut.

And no one knows how much you need to eat brah. You have to figure out your TDEE and eat at a 10-20% surplus to bulk (slower safer).

yea i still working out a plan, probably by this sunday when i'm free of work
i just curious about any food that is particularly good for this reason, such as egg (high protein, collagen), sweet potatoe (collagen, vit-e for the skin), just wonder if there's any other food that i should take.
Btw, I have a minor lose skin, it got better now after 2-3 weeks of protein intake + lots of abs crunch, planning to get dead sea salt scrub for daily use
trying to keep things low fat, low sugar, moderate calories and come with lots of important element that I need for muscle gain/losing weight.

I don't looks fat at all, so toning is the major goal in this diet plan and work out

This post has been edited by TheEvilMan: Mar 14 2014, 08:53 AM

http://www.bodybuilding.com/fun/kris-gethi...k-8-day-54.html

i try doing twist with dumbbell (barbell kinda make my neck sore) last time on daily basis, it does tighten the skin due to muscle growth but only to some extend, many articles suggest the use of scrub + the work out, since work out alone doesn't seem to revive the skin elasticity, this Sunday will go and looks for all the necessary supplement and products.

Btw brah, where u get ur powder from, Muscle Mania? My friend told me about this shop, it's around WM, and their product price is pretty reasonable compare to those chained retailer like GNC
http://www.musclemaniaclub.com/

This post has been edited by TheEvilMan: Mar 14 2014, 10:40 AM

I get most of my supplement there.

is the stocks usually available or would they be run out from time to time, i planning to go over next week to check out their casein and also restock my whey protein

It does run out, best to check with them first.

Ok will do so next week since my whey is running low ald

Something to note. You don't have to eat clean all the way to lose fat. As long as you do proper calculation, you can eat what you like. Cause at the end of the day, it's caloric deficit that burns fat. People always say, eat clean (sweet potato, steamed chicken, salad, etc) but in reality, you can eat something else too. Just make sure you have a caloric deficit.

Another thing to point out, there's no reason to avoid fat (except trans fat or too much saturated fat). Fat help regulates hormone and testosterone. You need fat in your diet. You need to read up on proper nutrition and plan your macros. Look up the term (IIFYM).

And you can't spot reduce, 1000 of twist per day will not help you lose much of them fat on your waist.

got it, this sunday will be homework day, gonna do as much research as possible and plan out a good and consistent diet/work out

If you have (IIFYM) down, then you get to pick what you like to eat and incorporate them in your diet. This will make the cut less stressful and more enjoyable. I've tried salad every dinner back then now that I've did my research, I realized that I've wasted 2-3 months of useless torture

but won't saturated fat content and sugar, trans fat nutrition facts affect the diet itself? some food may share low calories but lots of fat and sugar in it