No problem, you can mix whey with casein.

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Added on May 29, 2010, 11:55 amJust eat a light meal consisting of carbs, protein and fat 2 hours before your workout.

This post has been edited by 4Rings: May 29 2010, 11:55 AM

Tks bro...
cz just though that whey is fast digest and cassien is the opposite way scared tat might be conflic la haha...

Milk protein consists of whey and casein. They are together by nature.

oh wow... then wats te diffrent then?
all this stuff is just thier marketing strategy i think...
well then, i will stick to whey, cz cheaper...hehe...

erh. whey is fast digesting protein. best taken when ur body is starving (ie 1st thing in d morning n after workout)

casein is slow digesting protein. drink before bed.. so ur body got some stuff to digest instead of starving thru the night.

imo la.

Years ago I used to sell milk protein concentrate which consists of 80% casein and 20% whey. It was slightly cheaper than whey concentrate and much cheaper than casein.

It is a good source of protein for those who are seeking for fast and slow release protein.

drink cassein protien in the morning too

whey for fast digesting in the morning, pre n post workout. casein for whole day/night. hard-boiled egg whites also will do =)

casein + whey is good for postworkout too.

Morning - Myofusion Protein Blend
Pre-Workout - Banana
Posy-Workout - ON Whey + Banana
Bedtime - Myofusion Protein Blend

ok or not sifus ?

pls tell me u do eat solid breakfast in the morning apart from the protein drink.
other than tat, looks fine.

yeah 3pcs of wholemeal bread wth bacon or sausage or cereal with milk

Actually chicken and rice will do too. It's the total number
amount of calories taken in a day which matters.

Hey guys, I've been bulking up for about 3 months now but I'm still very new to bodybuilding. Been reading the forums and web sites on the net for information. I was hoping for some input on my meals. Currently I'm 5'7, 66kg and I workout 4 times a week. My daily meals on workout days look like this:-

Meal 1 (Breakfast)
• Whole grain cereal with 250ml of fresh milk.
• 1 scoop of ON protein shake mixed with water.

Meal 2 (Lunch)
• Lots of chicken & vegetables.

Meal 3 (Tea Time)
• Two peanut butter sandwich (whole grain bread) with 1 scoop of ON protein shake. If I have time, I will have two tuna egg sandwich (3 eggs with ½ a can of tuna) instead.

Meal 4 (Dinner/Pre-workout)
• Fistful of white rice with chicken breast, vegetables and eggs.
• 250 ml of soybean.
• Taken 1 hour before workout.

Pre Workout Drink
• 1 scoop of ON protein shake mixed with fresh milk.
• Taken 30 minutes before workout.

Post Workout Drink
• 1 scoop of ON protein shake mixed with water.
• Taken immediately after workout.

Meal 5 (Supper/Post-workout)
• Mixture of chicken breast and vegetables
• Taken 1 hour after workout.

On non-workout days, I just skip the pre and post workout drink. Any feedback would be appreciated. Thanks.

You eat like a pro. You didn't mention about dietary fats. They are as important as protein.

I tried this, replacing rice with vegetables. It worked for a while but then I got flat. 4Rings is correct, if you want to do this, you need at the very least a tablespoon or 2 of virgin coconut oil or flax seed oil, etc.

I went to check some info on dietary fats cause I don't know anything about them . I saw two types of flax seed oil in GNC's web site. GNC Natural Brand FlaxSeed Oil 1000mg and GNC Natural Brand™ Flax Seed Oil. Any difference if I get the ones in capsules or in liquid form?

Also, is it cheaper to buy natural almonds instead of flax seed oil?

I need advice on daily diet. Currently, im working out for 5-6 times a week. Im about 84kg 170cm.

The meal list:

i. Breakfast - 3 Egg white, 3-4 pieces of tofu, and potato

ii. Lunch - White rice with veggies only

iii. Tea time (4-5pm) - 2 piece of IGO cookies, with those seeds ( i bought it from supermarkert)

Then i'll start work out ar, nd 7-8pm

Usually, i take one scoop of muscletech before workout and 1.5 scoop after workout.

As for dinner, after big cup of the protein shake, i cant really eat anymore

Most of the time just bread with peanut butter or IGO cookies.

So, when come to weekend,

I'll take 5 Egg white for breakfast, plate of rice with veggies and chicken breast, as for dinner, usually chicken breast and fish fillet and veggies.

Currently, im working and im not really able to prepare much food during weekdays. So, i just eat whatever i can buy from the supermarket (usually biscuits, wholebread, can tuna)

Kindly advice because been working quite hard in the gym for some time. Can see the result but, my dietary plan swt =.="

My girlfriend eats more than you. Check echoes diet above you. That is a good example.

Flax oil is rich in N3. N3 is required in the synthesis of protein. Almond nuts are good but must be taken in moderation coz it contain phytic acid which will inhibit the absorption of certain minerals and also too much will increase your uric acid levels. Walnut would be a better choice because of higher in N3. A good diet of fats should consist of various types of fats/ oil such as extra virgin olive oil, red palm oil, virgin coconut oil, flax oil and fish oil. Butter is also a good fat. Make sure not to take junk oil such as commercial cooking oil eg sunflower seed oil, corn oil and soy oil. These oils don't contribute to muscles growth.

Flax oil in liquid is cheaper than capsule form.

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Added on July 6, 2010, 4:32 pmI came across many guys who quit dieting because worry about flat look. Let me put this in a correct way. Most of these guys bulk up incorrectly. They ate chunks of carbs and ended up looking fat which they called massive or bulky. When these guys wanted to look lean with 6 packs, they started dieting. They began to shred off their fats and ended up looking flat. They then worried that they have lost so much of their "muscle mass" but those were actually fats they had lost.
They never realized that they don't have much lean muscle mass in them. They looked big and massive because of their hi body fat levels. They need the body fats to help them to look big.

This scenario is different if the person is a seasoned bodybuilder who has hi bodyfat level. He has plenty of real muscle mass. He will still look thick and massive even if you put him on a keto diet. He will not look flat.

Dieting wrongly can also make you look flat especially when you are not eating enough fats while on low carb. Since there is no source of energy, the body will breakdown the protein from your muscles to manufacture energy. By eating tons of protein won't help because our body don't convert dietary protein into energy. You'll begin to lose your muscle mass.

This post has been edited by 4Rings: Jul 6 2010, 04:32 PM