Hello,

Age: 26
Height: 160cm
Weight: xx kg

Mission: To run faster, to be stronger 
I need someone to take a look at my choice of food and meals. Which is good, which is better choice.
Normal workout: I normally run 3km-5km on every alternate days & swim on Sundays.
Current Condition: Currently hurt my left knee, so I can't really run without any support (compression pants).

Let's start with 18/12/2014

kind advice are welcomed.

XOXO.

how progress ??

becoming slim ?? 

Yup. Shed some weight edy. 
But this evening tried to speed run 2km.. cannot la. My thigh feeling tight.
Need to go yoga for some serious streching.

wah becoming pretty woh lolz

man looks like im gonna start training next week

gonna try my best again .. seriousmode on 

I will be on beast mode starting 2015    a muscular cat :3 strong!!

wah later become thundercat wooh 

man cannot run this days cause always raining 

Skipping la. Or do the larian setempat. 

No love for OHP? 
These doesn't tell much. Try posting in this format instead so people can advice better. If you don't have these values, you should start now.

For example: 150g carbs, 60g fat, 150 protein = total calories XXXX

BTW, if you wanna run faster, you should fix that knee problem. By the look of it, your goal is kinda mixed. You're trying to :-

*strengthen yourself
*build muscles
*lose fat
*run faster

A lot of these goals does not compliment each other.

Eating after 10.00pm is bad idea, especially burgers

05/01/2015 Monday.

8.00am - 2 banana
9.00am - biscuit
1.00pm - fried rice with mushroom
6.00 pm - 1 banana
10.00pm - burger chicken from side road.

Attended class Bokwa from 8.45pm - 9.45pm. A looot of jumping. I've never had jumped that much in my life.
My kaki feel like jelly.

05/01/2015 Monday.

8.00am - 2 banana
9.00am - biscuit
1.00pm - fried rice with mushroom
6.00 pm - 1 banana
10.00pm - burger chicken from side road.

Attended class Bokwa from 8.45pm - 9.45pm. A looot of jumping. I've never had jumped that much in my life.
My kaki feel like jelly.