Living in this amazing multi-ethnic and culture society, the various types of FOOD is one thing to be thankful for
You have your mamak... the hawker stalls, pasar malam, food markets, fast food joints, nasi lemak stalls, the cendol and ais kacang man... the list goes on and on...

However, maintaining a proper diet is tough as most of our staple food is from high amounts of carbs/fats and less lean meat.

Lets start a list of quality local food recommendations with HIGH PROTEIN, low carbs, and all the other concerns of a good bodybuilding/bulking/toning(all that follows) diet..

I'll start with my all-time bulking mamak favorite:

1) Murtabak Ayam - has at least 2 eggs and you can request for the chicken to be chicken breast..spells one thing. PROTEIN!

This post has been edited by tineagle: Sep 6 2008, 11:34 AM

tandoori ayam.

Chicken rice with no rice!!

Telur Rebus!

what chicken rice with no rice?

always add an extra mata kerbau

Chicken rice-Rice=Chicken only!

Fatty pork, without the pork.

nasi goreng kampung telur mata kerbau x 2
telur separuh masak x2
soya dlm tin....

half boiled eggs

Grilled salmon, my favourite .

Preworkout = Tadoori Ayam + Capati
Postworkout = 2 x Tandoori Ayam + Naan

oh yeah capati are good stuff

Steven's Konloo Mee Ayam + Telur Mata Kerbau + 2 telur separuh masuk + Milo Ais. XD.

No capati,naan,roti chennai,mee and rice for me!

still on LCHFHP diet?

Some of my postworkout meals.



I adjust as i see fit by taking off a few carbs here and there.
Some of you guys need to eat a lot more, especially when bulking. Mind you almost all of my meals are strict except for postworkout.

This post has been edited by darklight79: Sep 6 2008, 04:30 PM

Yup,its working out to be quite good for me!

Can see a lot more definition now!

what is your source of fats normally? thinking of modifying my diets..

Fish oil,olive oil and flaxseed oil!

Then from the meat i consume!

4th and 5th picture: Are those food overcooked and burnt?
Last picture : This is hardcore. 5 freaking eggs. I found myself having hard time just to swallow 3 eggs in a meal.

This post has been edited by x0angelus0x: Sep 6 2008, 07:49 PM

It's Arab food. Slightly burnt, not that bad. The eggs, extra protein to compensate for the meager amount of chicken in chicken rice. I may not fully support the hardcore mentality but sometimes we need to eat for function when you're a bodybuilder.

sounds good.

@darklight,
there is a picture of beef in a large bowl of soup right? or it's pork? damn, it looks delicious

giant black pepper roast chicken . I eat half. Then feel quite full. Add some salad and will feel full

resize those pictures man. took me sometime to scroll up and down to see the whole picture lol

I`m no bodybuilder but this is what i feel about having a staple diet. Well, I bet most of us out there are working dudes. I wish I'm a full time athlete, all I do is eat and train. However we are living surrounded by greasy food. There isn't any Muscle Beach Cafe around, so eat what you feel is the cleanest around. For instance, ya can't get brown rice outside besides hospitals, so opt for other whole grain substitutes. Life isn't that hard, ya just gotta be a little intelligent, just a little. If you still think you can't cope with these few modded principles of life, stay at home and cook your own clean food to get ultra ripped till you can see your heart beat.

woh darklight I'm sure one plate for your meal cost around RM10+?


the last pic, i can taste the tastiness of 5 "talu" eggs in it

Hurm, I wonder if I open up a business that somehow caters for the Bodybuilding and weight lifting crowd, how successful would I be eh...

I'd be your first customer!(If you're in my area!)

wont laku... most of Msia BBer kedekut and also Body building in Msia is not like in US

It's all about moderation for me, especially on weekdays.

Weekends is where I go a bit crazy; I'll eat all the "bad" food ie steaks, mashed potatoes, curries, etc.

Steaks are nice!

wtf's wrong with you??????????????????????///
steak is GOOD food!!! Mashed potatoes is good food too!
So deelishesous!!

But, but, but steaks are greasy, oily and all the shizz whilst mashed potatoes have massive amounts of butter and and and...LOLs.

Yeah, weekends are reward days for me. Woo hoo!

Haha. Perhaps it would still appeal to the peole wondering what does bodybuilders and weight lifters would eat.

Btw, though most Malaysians are cheap skates (i said most), places like Chilli's, TGI, serve good food, at expensive prices, and they still are packed with people. So, you just gotta try til u get it.

I guess having a Michael Phelps meal would make people go bonkers.

Chilli's,Nando's,TGI,Carls Jr and Kenny Rogers are good places in mah book!

This post has been edited by pedro: Sep 8 2008, 11:56 AM

It gets really expensive to be eating 5 meals outside... by the end of the month i'm going broke... cheapest resolve for me seems to be cooking my own sad food and eat it throughout the day. but i still do get to eat meals outside about once/twice a day.

My food outside: pan mee with extra meat balls and egg, chicken chop, chapati with chicken (tandoori or my own chicken), sweet and sour fish rice, kum heong chicken rice (extra chicken) each meal around RM10. or at the more expensive spots: chillis/bubba gump/nando's/kennyrogers. each meal around RM30-50. Ouch.

yeah, i've been facing cash constrain as well keeping up with a decent BB diet.

i guess having a good physique has its price, but it sure as hell is worth every cent if u can feel progression and see results! the mirror is the best motivator

*add to the list

Bottled soya bean milk instead of the canned soya milk
these little devils pack 7.5g-9.5g of protein(try V-SOY)

agreed!

---

Added on September 8, 2008, 11:24 pmyou dont want your manhood already?

This post has been edited by yeahs4.1: Sep 8 2008, 11:24 PM

250ML HL milk, packs 12.5G of protein. If you're calculating protein gms.....

Beef. 8 bucks. =)

Lazy. Big pics of food = good. Virtual experience.

It depends. The chicken rice, 6 bucks. Beef kebab 10, chinese food 8. I don't believe in stinging for PWO meals. Some people think they eat a lot but they don't. And they wonder why they're not getting stronger or growing. I'm taking about quality food. Of course on weekends, cheat meals go up to one large nasi lemak and 6 chicken drumsticks plus one maggi goreng at one sitting in the mamak. Shit, I don't recommend doing something insane as that but when i get cheat binges, i really go all out.

I think you need to stop this crap. The recent rumours surrounding soy is grossly exaggerated. Unless you're taking megadoses of soy everyday, then the effects will come. Soy is perfectly healthy.

true, but its sometimes hard almost impossible to find HL milk at normal dining places.. unless we stop by 7-11 before our meal for a takeout HL pack, lol

the rumors of soy causing a dramatic increase in estreogen hormones can be explained briefly with something like this:

soy is known to contain high amounts of estrogen; but us as men naturally have a body that keeps our testosterone hormones at a HIGHER level compared to our estrogen(yes, we DO have estrogen hormones).

so if estrogen levels peak, so does the testosterone level.

feedback mechanism ftw?

This post has been edited by tineagle: Sep 10 2008, 10:01 PM

i heard nasi lemak can make the brain lembap for a while because of the santan. is it true?

LMAO! this is so so so unbelievable. no way man..

This post has been edited by yeahs4.1: Sep 10 2008, 10:57 PM

i like to eat coconut, so i will end up wif a coconut brain?? o.O

Nasik Lemak, good for cheating, but if you call it "Sleeping Pills", then u may be on to something.

Man you must spend a lot of diet excluding supplements

wad r the advantage and disadvantage of brown rice? is it better than normal rice?

higher fibre lower starch?

emm?? then??. help reduce body weight is it?

It has the same amt of carbs but only wif higher protein. Else it is all the same. The gi is quite high as well.

It also tastes pretty good.

Does this mean i can get brown rice at hospital cafeteria?

answered.

This post has been edited by kai539: May 5 2009, 08:16 AM

boiled egg + soya source

i thought brown rice is medium GI while white rice is high GI?

I once ate rice that is purplish in colour. Yup, that's the rice original colour. Do you know what kind of rice is that? My mom said that kind of rice is very healthy.

guys, how much did you spend on your food monthly? mine about Rm500~600, 4 meals a day just some decent meat and carbs.

mine very costly, each meal rm4-5 bucks. eat 4 times(sometime 5) a day maybe around rm600 or more. thts not include the supplement yet.

Malaysia food price&supplement is overpriced... :C

I've seen those, they're slightly longer and a bit chewier...Didn't know they were actually THAT color...thought they colored with those purplish flower.

RM350, around there for the past 3 1/2 months I've been living here. Including a 1KG pack of protein powder a month.

I keep it low thx to KFC vouchers+bought in bulk protein powder+meal cards in office+nasi campur+self prepared food.

I must admit, it is highly difficult to maintain if you're living outside and things are a mess.

worse if u cant access the kitchen and fridge.

favourite - everything fried

You want hi protein and lo carb?

Bake Chicken !!

All the proteins with no carb !!

Take a whole chicken, clean it inside out. Use a deep pan, about one inch deep pan. Pun the whole chicken in the pan.

Then ... use curry powder, no, not that tumeric stuffs, REAL CURRY POWER with coriender and all the great spices, rub the curry power into the chicken, inside and out.

Then ... use honey. REAL HONEY.

Pour the honey on the chicken, and also inside it, rub it thoroughly. Add some bayleaf if you want, add some salt (to taste).

If you can get the "five spice" powder, add some too. If not, okay jugak.

Then, put the whole chicken with the pan into your refrigerator. Let it marinate overnite.

Next day, get the thing out, sprinkle some crushed black pepper on it, and send it into the oven.

Bake it slowly. Do not put too high the temp.

I usually bake the chicken using 300 degrees for 2 hours or so.

Times up ! Take it out, start tearing into it.

NICE NICE YUMMY YUMMY HOME BAKE CHICKEN !!!

Erkk... I think I'm gonna vomit... Erkk..

I think I saw "5 spices".. Ughh.. reminded me of the "Lor Bak".
Mountains of "Lor Bak" on the dining table during CNY.

*Spews stomach acids*

This post has been edited by Nikorasu: Feb 4 2009, 12:02 AM

bet it would taste better over a BBQ fire.. hmmm

FULAMAK~~~ NICE MEAL.

too bad, your potion is too small for me even i did not go for work out. GG, iRelax mamak sup ayam pedas ownz.

The 5 spices powder isn't a mandatory requirement for my Baked Curry Chicken.

If you got, add in some.

If you don't have, boleh jugak.

Plus --- if you cook Italian Pasta, especially the Creamy sauce pasta dishes, my Baked Curry Chicken complement the pasta dishes perfectly.

Is cereal consider as diet food?

I normally eat cereal(Toasted oats, hazel nut, raisin, sunflower seed and etc) with yogurt and milk.

I'm on cutting, I take it as breakfast, I workout at night normally.

how bout all those kenny roger chicken??

your question being?

It's more healthy than Fried chicken. But how often can you eat it unless your pockets are loaded with cash

I love durians, I wonder anybody has any info/knowledge on durians suitability for bodybuilders? Thx!

I thought durians are sin-food?

wait nasi campur meal..
like the curry chicken and stuff..
will it packed with fats?
its hard to find nice clean meal in malaysia with cheap price.
haih.
wait, is tandoori chicken good?
better than fried chicken rite?

tandoori chicken is sortta roasted, compared to fried chicken which is dipped n fried with all that oil.. so yeah its 'cleaner'.

and yes, eating clean in Malaysia comes with its price..

Tasteless or expensive?

maggi rebus + sardine + telur mata kerbau

mmm mybb diet?

morning wake up: 2 cup of milk and 50 gr oat +2 Banana

after 1 hour : 10 eggs and 1 cup of breakfst tea

bfre go work out : 2 cup of whey protein

after work out :2 cup of whey protein

1 hour later :130 gr chicken breast 1 plate rice and soup

1 hour later : a cup of tea ...2 apple 1 banana

2 hour later :150 gr steak beef +2 poteto +1 cup of orange juice

2 hour later :20 eggs +1 cup of tea

2 hour later : 2 cup of milk +oat ..

( drink at least 3.5lt water a day)

hard to maintain high protein due to money problem. I prefer buy a few kgs of meat from Tesco and cook it at home with some eggs, that's the cheapest protein source I could get. The meat selling outside (Tandoori/mamak/anywhere else) is the way too overprice/overrated for a student like me.

I damn love to eat telur rebus,

i think i can finish 5 to 10 eggs per meal,
but normally i eat 5 eggs only la, budjet hehehe

izzit any effect if we eat to much?

now am eating 5 eggs per day without yolk

izzit ok?

Eat 1 yolk a day is ok. Egg white, you can eat as much as you want. 10 also can. 2 egg yolk is ok if you exercise.

I agree.
But not only Malaysia, it's all over the world! As more and more people get conscious about eating healthy, prices of those food go up. Frustrating, somehow.

I'm a student too, been trying so hard to save money yet hoping to get enough food for working out. Here's what I'm spending on for my diet:

Breakfast - Half-Boiled Eggs x4, Tuna with Bread, Coffee = RM3-4
11am Lunch - Economy Rice at my College Cafeteria. I take two people's worth of portion. Skip drinks, bring water. RM5-ish.
Preworkout Meal - 500ml of Full Cream Milk + Instant Oats. I use Powder form for the milk because I think its cheaper. RM3-ish
Postworkout Meal - Same as above but without Oats. RM3-ish
Dinner - This is a tough one. I have to follow majority votes of my friends on where to go for dinner. Once, I ended up in Pizza Hut where I pay RM12 but only get 3 slices of pizza. If can, I'll eat Economy Rice again. Average about RM8 when include chances of expensive meals.

All in All I guess I spend about RM25 per day for meals. I really love Economy Rice because can have higher protein intake compared to, lets say, Chicken Rice or Fried Noodles. I find those meals really not worth the money. Fried Rice is just rice and a bit of meat for RM4. Chicken Rice give you half the amount of a quarter chicken with rice, RM4. But for Economy Rice, can get two huge scoops of chicken, two huge scoops of vegetables, two eggs, and add rice for RM5.

This post has been edited by Xalvin: Jun 13 2009, 04:44 PM

yes, economy rice and mamak rice is the cheaper alternative for good protein source. Or if you can, buy the roast chicken from giant/tesco/carrefour . And cook your own rice or any complex carb

Oh, forgot to include in previous post.
I just moved out, I've never cooked anything in my life, and I'm currently interested. I was hoping anyone here can recommend me a nice method of fixing up a good meal with high protein. Basically, I've only known how to boil eggs, fry meatballs, cook Maggie Mee and such. Anything that needs a recipe to do, I'm completely clueless.

So, is there any cheap and relatively easy methods for me, a beginner cook, to fix up a meal? I currently don't have rice cooker, so how much more of chicken meat should I eat? Half Chicken good enough? If not enough maybe add a few eggs or Meatballs. I'm guessing I would just boil the chicken and then eat with Tomato or BBQ sauce. Or you guys got any other easy-to-do recipes for chicken? Vegetables I guess I'll go with Salad-type: Lettuce, Cucumber, Fruits etc. Frying Chinese Vegetables feels kinda hard.

This post has been edited by Xalvin: Jun 13 2009, 05:03 PM

As for me, I will cook my own brown rice + dall (high in protein) . Chicken and meat, I just boil cause I don't know how to cook. Add salt/ketchup/bbq sauce or whatever if want some flavour. Maybe cana sk a forumer named myremi for a recipe suggestion

Here are some of the things I do

Rice Cooker/Steamer - I usually buy Chicken Fillet from Parkson at about RM5 + Broccolli RM2/Cauliflower RM2. Brine with salt for 20 mins and have it steam. I always have this for dinner as this is the only free time I get at home.

Protein - The only supplements I take is fish oil + multivits. I have no choice but to make sure that my diet consists of balanced meals. I try to make sure I have at least 3x intake of vegetable on daily basis. And I eat a lot of eggs. At least 1 yolk, the rest without yolk. GOMAD style, I drink as much milk as I can. Milk can be expensive so I restrict myself to 1 litre a day.

Mixed Salad - For either brunch/tea, you can buy mixed salad with cherry sized tomatoes from Jusco for only RM5. This can feed up to 3 - 4 brunches/tea for 2 - 3 days.

Green tea - Whenever I thirst for soft drinks or juices, anything else other than water. I just visualise the green tea as soft drink. Good way of increasing anti oxidants.

---

Added on August 13, 2009, 11:56 amDoes anybody know where I can get cheap and healthy tuna in spring water in M'sia? I use to eat the small canned on daily basis when I was studying iN Australia, John West brand, pretty good, I always buy them for 1.50AUD.

I can't seem to find it in M'sia. Malaysia only have the funky ones like olive oil, spicy, and etc. etc.

This post has been edited by NekoRacing: Aug 13 2009, 11:56 AM

I eat 1 can a day myself. Always looking around for promotion prices, they're not exactly cheap here.

Best i find sometimes is the TC BOY brand at RM3.99. Normally ayam brand would cost around RM4.30-4.50.

If you go to giant of similar hypermarkets, there are some unknown(China) brand going for RM2.80~

I just bought some. Greenseas Tuna chunk in springwater for rm7.90. So expensive. Thought I tried some.

might i suggest boiled pasta with prego canned sauce
costs you about 10 bucks for 2 servings at the very least you can forgot about maggi mee. thats just bad.
uhm i found a way to make scrambled eggs in the microwave its pretty nifty cause you can throw in some ham and cheese and there you go.

is it good eating tuna in can daily?coz i heard that we will get an excessive amount of mercury,which is not good for our body~

Breakfast
- 1/2 litre milk. RM2.50
- Muesli + Milk. RM2
- Seedless Grapes. RM3

Brunch
- Crunchy Granola Bar Oats n' Honey. RM 1.50


syarehey,
I am not too worried about the excessive mercury. I believe a can of tuna is always better than having fried bananas or kueh.

Here's what my meal plan looks like(atleast when i manage to get all the ingredients)

Breakfast:
Oatmeal
3 whole eggs
1 glass HL milk
Multivit

Mid-morning snack:
2 slice whole meal bread with peanut butter

Lunch:
1 chicken breast
mixed vege large serving
Rice 1/4 serving or oatmeal
Vitamin B complex

Preworkout:
1 scoop whey
1 apple
L-Carnitine(sometimes)

-Workout-

Postworkout:
1 scoop whey + creatine + dextrose/glucose polymers

Dinner:
1/2 serving pasta
1 can Tuna in Olive oil/Sunflower oil
Vitamin E

Snack:(sometimes depending on energy levels n food intake throughout the day)
4 whole wheat crackers + peanut butter
Nuts

Bedtime snack:
1 slice wholemeal bread
Fish oil(not taking any currently)
1 glass HL milk

hi, may i ask something, i'm newbies in bodyduilding, my weight is 100kg, should I maintain n playing, or i should turun kan weight? any menu plan from breakfast to dinner??? please help me... tq...

I need to know wat to eat, my parents always during dinner bring me to hawker i dun wan to eat much carbs!!! So what should i eat

HI. If you are often eating at hawker, you can order ala carte single portion type of meal like egg rice, meat rice, deer meat rice.. Except, specially ask to replace rice with vegetables. my friend hires a personal trainer from Bodybuildermalaysia and it proves to pay a long way. You have a friend to eat with or guide and motivate you too.

Haha yea i eat chap fan for lunch i usually eat without rice, lots of vege and some chicken and egg for protein

should pin this thread