buddy u r heavier than me by 2 kgs hehe, ur proper protein intake will be a gram to a pound of ur body weight, if u r 95 then u protein intake will be 209g, and devide that into 6, will be ard 35 per meal. if hl, u got to drink at least 500ml (25g) and add on some oat meal that make it as 35g. so that will be a protein rich meal, but u got to consider ur cals and carbs intake too.

From ur meal plan, it seems quite ok, but ur nasi goreng nex time u can add in ayam which is better than telur. (more protein)

Cheers.

This post has been edited by jamis: Jul 8 2008, 10:14 AM

i think protein intake under 1lbs 1g wont give u extra fat (but still depends on ur diet)

Syd G got a point there since u r trying to lose fat, and fat dont need to use protein to maintain hehe

syd, it is not hard at all, when u get use to it, u will get VERYVERY hungry aft 3hrs haha.

My breakfast = 7eggs white +3whole egg +4slice of bread +2 table spoon of pb + banana Awesome.

yeah monday to friday , 5 days cycle. My normal meal will be either whey+ oatmeal or chicken 100 -150g with bread or rice.

Beef is awesome but, its a lil costy. hehhe

brother toto4d, for ur post workout protein shake i would suggest you to add in 1-2 table spoon(tats depend on ur bodyweight, u got to goggle around) dextrose (glucolin) or maltodextrin for the reason of stimulating insulin spike and prevent fat storage while ur body is in a starvation stage.

As for ur normal meal replacement or recovery, normal whey will do the job. add ur whey wif oatmeals or any mixture that u prefer.

Other than that, dont waste ur money on other "slow release" protein like egg protein, casein, synta-6, soy or anything. I tried it, whey still work the best and most economical. But if u do not have any restriction on ur financial, then u can try all hehe coz i m poor.

this is wat i eat during mid lunch -

11am whey + 4scoops of oat meal
1.30pm Rice + meat (economy rice mostly )
4.30pm whey + 4scoops of oat meal
.....

Prebed 10 eggs+pb or banana/meat+banana/milk+1scoop of oat+whey(not very nice, since i m suffering from lactose intolerence Else it will be a awesome supper(it consist of 80% casein)

ah.... best kolok mee i still vote for miri... if u know where to eat. dude, u went hash?? one of my fren's parent are in those group i guess, wat they usually do is beer b4 hash, those ppl unbelivable.

yeah those ppl r hardcore, one of them is the lady boss from ming's cafe (my fren work there). My fren who didnt drink and join their hash, been dis to the max of his slowness

I think i got to consider it as a hawker, is in lutong on the route to kampung cina. BUT i heard bad news from my fren not long ago, some ******* complaint about the stall working til late night, so now i dunno where the stall went (may be still there? haven been back to miri bout 1 yr so... got to find out during cny ahha) but imagine, those hawker can go to china trip with the money they earn... how good their business is. :s.... those juicy kolok mee melted in my mouth ohhh man i wan to go home.

p/s: the one in pujut2 is not bad too.

This post has been edited by jamis: Sep 5 2008, 12:47 PM