Adding up a 25g cassein for night time before heading to the bed

would like to know if it's necessary to take protein supplement on rest day, or should i cut the intake by half (whey in the morning and casein by night)?

Continue take for rest day if you're not taking any other protein source.

BTW, why not start a journal?

https://forum.lowyat.net/MemberWorkoutJournals

Meal frequency doesn't matter.

still doing hit and run, testing all the resources
will eventually work out something when my understanding and knowledge is good enough

i doing vegan at the moment, will switch to lean meat after 2-3 months
apparently borvil had quite some protein (5g every 12g serve) wonder if it's a good choice since it's low in fat and calories

My new update on diet, total of 1600+/- Calories on daily basis, trying to keep fat low and draw them from the food source itself.

Breakfast (8.00AM)
- 30g Whey Protein
- 1 toast consist of 2 breads and kaya or 2 large raw/half boiled eggs
- A can of Sardine (I have no time for breakfast so I took can of sardine which is rich of omega and calcium, skipping tuna due to high mercury if consumed too much) or baked beans.
- Multi-vit

Brunch (10.00AM)
- Steamed sweet potatoes consist of 2pcs x palm size

Lunch (12.00)
- Steamed/lightly pan-fried chicken breast or salmon with blanched Brocolli and Vege

Workout (7pm)
- 30g protein before work out
- 30g protein after work out

Dinner
- Apple or Pear or Grapefruit + variety of nuts (Usually Almond, Walnut, Brazil nut and Macadamia)

Supper
- 25g Casein

Picture of food for clearer idea of how i cook them, picture are exactly what I consume, no sauce or any add-on flavoring


This post has been edited by TheEvilMan: Apr 7 2014, 12:09 PM

protein supplement is protein. up to u wanna take it off day or not. at the end of the day, if it hits ur daily reuired macros then tats cool. try to post the carbs, protein, fats, calories for each food and total when u post ur diet. also, for mor einfo

emma's nutrition sticky- http://forum.bodybuilding.com/showthread.php?t=121703981 AND
http://forum.bodybuilding.com/showthread.php?t=136691851

This post has been edited by NGV22: Apr 7 2014, 12:52 PM

noted, thanks for the feed back

Just eat lots of good healthy fats like eggs with the yolk, nuts (macadamia), butter, avocadoes, coconut oil, olive oil, palm oil and get enough protein for muscle repair and synthesis. Overtime as you gain mass you will burn fat easily. No need to worry about carbs if you have problem losing weight. It is the carbs that are making you fat (esp simple carbs/sugar like the kaya bread you eat during breakfast). Nutrient dense healty carbs like fruits are totally fine. Just avoid processed man-made empty calorie flour stuff like bread, roti canai etc.

ANy reason why you're on a vegan diet and will switch to meat later? It is part of you religion? Hopefully you're eating meat otherwise it will be difficult to get the full spectrum of amino acids unless you somehow know the amino acid profile of different non-meat food and can combine them and eat them consistently. If you can take dairy products, then I suggest eat a whole milk (with fat intact) yogurt. I notice your breakfast has much more protein than the rest. Maybe u'd like to move the tuna/sardines to your brunch. Also, no need to change whey to casein (may cause digestion problem if you're lactose intolerant). If you eat your whey with food, it will slow down the digestion as well, simulating the effect of casein. But it's not an issue if you're lactose intolerant.

This post has been edited by funfree: Apr 13 2014, 11:36 PM

I did vegan 1st cos i wanna cut a little before i start to build, anyway I had proceed to meat now where it's 2nd month
Yea did chew up chicken breat, almond, sweet potatoes for carbs, egg i think i can't consume a lot as I find that i get some allergic rashes if i eat them too frequent, thinking of adding beef to the diet but my area don't sell fresh beef product other than tesco, am thinking of tenderloin which has lil fat and lean.

As for Whey, i didn't face any allergy or digestion issue for abt 2 months now so I assume it should be fine to consume them for sleeping hrs.
Thanks for all the tips!

Hi TS,
just wonder what whey protein you use?

Try whey gourmet! they taste gooooooddddd!

Nitrotech 30g protein, since I ain't investing on separate creatine n other amino Component yet

thanks for the info TS. You consume 3 scoop per day so you need to restock very fast rite...

yea since 1 tub is about 55 serve only

But somehow I felt that it worked very well for me in increasing my metabolisme.

i still doing 3-4 meals basis but one of them consist of more carbs and protein for the rest of the day

At this moment I am doing 10 meals which includes one at 2am. Casein at 2 am because I need to wake up to feed baby.

10 meals? how would u do that, that's like one meal every 1 hrs if ur last meal is around 8pm...