anything oth than transfat. Those thing r good to pack up the cals thou.

Anytime oth than breakfast, preworkout and postworkout, Carbs can be very evil.

by the way, how far is the interval between ur breakfast and ur morning meal??

Ah.... if this is the case, i would suggest to keep the carbs away from ur 10am meal or u can have ur nasi lemak for the 7am. Else u might gain some unneccessary fat as well. May be u can have 2 piece of ayam instead? no rice. But ur 7am meal seems pretty alright since there is some carbs in the milk thou.

bulk wif calories not with carbs. if u eat everything (dirty diet) u will end up gaining alot of weight which come from FAT. Good luck on tat.

i would suggest - high protein, high fat, LOW carbs diet.

good fat - olive oil, cheese,nuts and alot more. Avoid transfat - from french fries, fried chicken and etc....

fat do not trigger any fat storing mechanism.

HAHA tats ur cheat meal of a week, lol weekend got to eat clean hahahah.

thats some of the sweet part for begin ecto. for me.... cheat abit, terus perut buncit wth.