http://www.nutritiondata.com/facts/dairy-a...-products/112/2
http://www.nutritiondata.com/facts/dairy-a...-products/117/2
if you are a serious athlete or bodybuilder, don't be afraid to 15 egg whites per day
one egg white is about 4g of protein, one whole egg is about 6 g of protein and 5 g of fat
so 13egg white + 2 whole egg = 64 protein + 10 gram fat
within norm for a serious bodybuilder
just that you should add something to texturize your eggs i guess

Serious in bodybuilding, but don't want to be big. Just fit.

I need about 60gram of protein after workout.

5egg whites + 2 beef should be good?

My main concern is the pre and post workout.

Thanks for the info.

Hi all, i am new to BB... wanna ask bout my diet

pre workout - 1scoop of ON whey + oat
during workout - plain water (or glucoline better)
post workout - 1scoop of ON whey + glucoline

after post workout, roughly 45mins-1hr dinner

planned 2 follow that routine, need some advice

thanks~

yo man me too, i just wanna get fit and ripped

check this out:

http://www.bodybuilding.com/fun/eating_made_simple.htm

"By: Stuart Schaefer
Article Summary:
I'm going to teach you how to cut without depriving yourself.
When you work out, your muscles convert carbohydrates into ATP.
By eating six meals a day, you continually fuel your metabolism.
Did you know?
I have put on 20 pounds of muscle while staying at 6% body fat... -Stuart
Nutrition is key for bodybuilding, especially when it comes down to contest time... What I'm about to share goes against what most bodybuilders believe. I'm going to teach you how to shred and cut without dieting! Learn more. "

follow the link above, it's a very nice article

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Added on March 17, 2009, 8:45 amhmm do you guys eat white rice?
it's unrealistic to look for brown rice or bring a lunchbox with cooked oatmeal and dining out with friends

for those who have shifted from eating white rice to brown rice, or oatmeal, and have been stop eating white rice for some couples of weeks, do you guys find eating brown rice have a significant change on the body composition??

just trying to get some practical advice and focusing on long term improvement~thanks^

This post has been edited by XmT: Mar 17 2009, 08:46 AM

Yes, I also eat white rice sometimes. Maybe the fat loss is a bit slow in a long run compared to eating brown rice.

This post has been edited by kurtkob78: Mar 18 2009, 10:33 AM

I read some articles about the difference between white rice and brown rice
The article states that unless we eat them on their own, otherwise, eating white rice with veggies or protein won't impact too much on the body composition, white rice is still far better than eating commercial bakery. It said that it is not just the food choice that counts, but the calories, moderation is still the key. the difference is considerable trace and in the long run it won't affect much

haha, i think doing a few more reps is better than worrying over the tiny bran outside the rice thing~^

Actually it takes more energy to breakdown the wholegrain food than processed food like white rice (Imo wholegrain bread = white rice). Also wholegrain contains more fiber which is more filling and slow the absorbtion rate more. By this, this is not too much insulin spike will occur. Insulin spike result in reduce body fat burn and increase body fat storage. So they say. That's why it's not recommended to eat sugar or sweet things. It will cause insulin spike. So they say.

In the long run, i think will still have some difference. That's why alot of bodybuilder eat oat, brown rice, sweet potato, all the natural complex carb.

This post has been edited by kurtkob78: Mar 18 2009, 01:32 PM

yup.. u got the point... agreed with u..

increased post counts will not make you bigger, idiot!

btw, its ok to take high GI carbs but at the correct time such as for post-workout meal, you gotta include some high GI carbs to maximize the absorption rate.

(Imo wholegrain bread = white rice).
lol great minds think alike I think so too, hah (smirk)
White rice is less processed than any other bakery, that is what i think
One thing I love about white rice is that they are easier to be digested as compared to the watery oatmeal and fibrous brown rice, because my digestion is not very good

anyway, i think it varies to different individual

thanks for your sharing~

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Added on March 19, 2009, 8:14 amhey guys wanna ask yall for opinions:

http://www.bodybuilding.com/fun/eating_made_simple.htm

I think it is a pretty simple yet effective idea, what yall think?

This post has been edited by XmT: Mar 19 2009, 08:14 AM

At home, no brown rice. If I gonna have brown rice, that is the time where I visit those vegeterian shops.

Next month, I'm gonna re-adjust my meals. 5 meals per day.

His 6 meals daily, I'm just afraid not enough protein, for me.

This post has been edited by zeist: Mar 19 2009, 11:52 PM

pre workout : i didnt eat anything only take creatine + amino ...
post workout : protein shake, 2 scramble eggs, 1 170g can tuna ...

is dat sufficient ? according to my bodyweight i need around 60-70g protein/day .. but i still eat egg whites on other meals....

are u 30kg or so?
zzzzzzzz.... its 1g per pound... haha...
anyhow, see wats ur goal... go for wats best. =.=

no carb for pre workout. You will perform poorly. No pump man

wow then how much protein do you eat per day?

I think it is pretty enough though~

ahh yesss...was surprise also..you only need 70g or protein..
you must be really ecto man...

well i think almost on average i see also...120 to 150g per day...

Usually after workout, I'll take 5 egg whites, 1 x beef/chicken breast/fish, tuna with 2 slices of whole meal bread, 250ml milk. I hope it's enough.

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Added on March 20, 2009, 8:33 pmAccording to a friend of mine, he says that my ideal post workout protein is around 60gram. Just post workout.

This post has been edited by zeist: Mar 20 2009, 08:33 PM

after workout I take one scoop of whey protein + whey + one raw egg (sometimes) + 1 banana (first time today, sometimes)

Then an hour later or 1.5 hours later I'll take 250g of steam chicken breast + broccoli

but how to take carb if i workout around 6am++ le...i thought need atleast 1-2hours for carb to digest...

ermm im super ecto...if wind blow sure gone....

hmm i need to change my diet abit...ill take 5 eggs den... but average i take 10 eggs a day wo...just post eat 2 only... but if youre saying dat post workout alone oredi need 60gm den i need to eat more liao....

what workout do you do 6am in the morning. If it's weight, maybe can take white bread. White bread digest quite fast. Or even better, glucose if you want fast energy. Or you could wake on 5 am to eat some banana or wholegrain bread + whey

This post has been edited by kurtkob78: Mar 20 2009, 10:38 PM