Hey fellow lowyat friends...
i recently updated my workout plan and diet...
hope you can give tor comments...

This post has been edited by clan0907: Aug 6 2014, 11:54 AM


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What is your height and weight?

Your diet sucks. Btw, you don't need casein protein.

Weight 200 lbs / 100 kg
Height 165cm
Bmi: Obese

so, what i can do to improve it?
Why you says casein is not important?
Isn't out muscle repair and synthesis happen during night when we sleep?

This post has been edited by clan0907: Aug 6 2014, 11:39 AM

Nothing wrong with your food choice IMO. Any food will do. Casein or not won't really affect your diet.

But did you count your TDEE and calculate your daily calorie requirement? If yes, then go ahead with your diet and it will work. If not, you probably wasting your time posting your daily diet here. No matter what food you eat, if your calorie intake > your daily expenditures, you will still gain fat. No doubt about this fact.

As for your workout, glad that you did train leg. but just some advice that if you train each muscle twice per week, you should train ALL muscle twice per week to avoid muscle imbalance. You only train back once per week and i guess it is because you don't like it? Honestly, go with upper/lower split, full body split or PPL split. Always have more total number of sets for pulling movement than pushing movement. Trust me and you won't regret in future. Too much pushing movement in relative to pulling will cause some shoulder rotation.

Just my 2 cents.

100kg is 220lbs. 200lbs is 90kg.

Not necessary to even worry about pre-bed meal especially casein protein which i think a waste of money. Your whey protein will do.

I see you've change a bit of ur meal plan but still kinda little. Don't you feel exhausting to workout?
Don't rely too much on supplement. You'll need micros from real food too.

Thanks for suggestion bro... will try to add few pull movement.. thanks again.


thanks for correcting me on lbs to kg conversion bro...

and yes i do feel exhausted from workout, but i guess it wont stop me from going back....:-)

i agree i depend on supps..., but real foods also contain other carbs and fats that i dont want....
what to do....
anyway i've updated my tables with calories and stuff...
take a look.. :-)


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So, you only consume 800 cal during your off day? Based on your stat, your TDEE should be around 2500-3000. Means you are eating at 1700-2000 deficit. That's so unhealthy. You will be losing fat at a unhealthy rate and probably you will lost most of your muscle gain. Go slower by eating around 500 deficit on everyday.

I can tell from your diet that you didn't even go learn the basics of nutrition and your diet sucks. If you didn't bother to learn those basics, no one can help you. You can't expect someone calculate everything for you and help you decide your food. Learn the basics and come back again to ask for more specific help.

I'm gonna go right off the bat that you're putting your health at risk. Your caloric intake is crazy low! Calculate and plan your diet properly, don't just cut out everything from the get go. Progressively cut down your calories, don't just straight at it...