hi lambertlai, i think u should do some amendment on ur diet plan. Since u have like 3 meals a day. I would suggest u break ur meals into 6 smaller meals and each meal should be taken with the interval of 3 hours.

As you have asked in the H&F regarding the supplement that u wan to take. I would suggest that u should start to take some fish oil and as well as essential vitamins and nevertheless, Protein.

Pre-workout : eat 1hr or 45mins in prior with high protein and complex cabs food

Post workout : 1-2 scoop (depend on ur weight) of whey + 2 table spoon of dextrose

Pre bed meal (1 hr b4 u sleep) - a glass of hl milk with a scoop of whey. Or u can try cottage cheese.

Essential vitamins : Multivitamin + 1 caps fish oil in the morning + vits c
                            1 caps fish oil with ur pre workout
                            2 caps fish oil before u went to bed + vits c

*Do add more protein to each of ur meal. Mee soup is just too much carbs and low protein.

If u r weight 180 lbs then u got to take 180g of protein, so devide the 180/6 = 30g per meal

so a good meal will consist of meat + oat/wholemeal bread OR oat + whey + milk + banana

thx for the compliment.  . u have taught well.

hehe thxm by the way my workouts are doing good, try to adjust the right way to HVT and jones did give me some hint on my workout (reside at the workout journal) and try to hit 8 reps through 5th set and 6th just to push to the max and usually ends with 3-4 reps hehe.

Indeed my chest has a better define just tat i got to work harder for my back. By the way, just ordered an Purple wrath, gona start to kick start may be on nex week if i m not too busy on my work. By the way, u seem to have missing from the forum for quite a while, hows everything?