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

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...

Or should I say 10 times a day. I am eating every 2 hours from 7.30 am. The last meal is my post workout meal at 10.30. Sleep, and casein when baby normally wakes up at 1 or 2 am.

This post has been edited by lingleeyen: Apr 17 2014, 01:57 PM

ic, that's quite impressive that u're so discipline on ur meal time

Some of my friends say frequent eating is overated (say a guy who needs 5000kcal to build muscle), but after I have practised this for 3 months, I am able to eat very much more at a go and still don't feel burdened. My weight is still dropping with this practice, hence I am still gradually increasing calorie intake perday.

5000calories, are u planning to bulk?

Not me, my friend. He is 170cm, only 52kg.

ic, mind sharing what u had for that 10 meals and the total calories intake for the whole days?

I am still trying to experiment as I am still new in this whole thing. My weight is constantly dropping at 0.5kg a week now with 5 days workout. With the tweak I done last 2 weeks, my weight maintained for that 2 weeks. So I am adding another 300kcal a day.

7.30 - Isobolic shake, 100g oats, 1 tbsp olive oil, 1 orange, multivit
9.30 - 3 whole eggs + 200g brocolli
11.30 - 80g chicken + 200g brocolli + peanut butter
1.30 - 80g chicken + 200g brocolli + multivit
3.30 - 135g greek yogurt + raisins + 3 egg whites
5.30 - 80g chicken + 1 banana + multivit
Workout
9.30 - Banana _ ISO 100 shake + 50g oat + fish oil
10.00 - 1 can of tuna (135g)
1.00 or 2.00 - Casein

1 more is small snack depending on what i bring for 30 min after lunch. I tend to get hungry after travelling back from lunch to office.

This post has been edited by lingleeyen: Apr 17 2014, 03:11 PM

won't the carb a lil too low in ur diet, i read about reducing carb but need a certain amount for workout to be more effective

Surprisingly, the amount of carbs is similar to the amount of protein in this plan. I don't feel sloppy or tired, so this worked for me.

ic, thanks for sharing