advised needed on diet for clean bulking

[hiromilizard]

Hello to all,
I need some advise on my diet. currently this is my daily diet plan.

Meal 1- Oats
Meal 2- Protein shake 23g
Meal 3- 1 bowl of rice
normally Fish soup( thats the best around my area..
5 eggs
Meal 4- Protein shake 23g
Meal 5- Turkey breast 1 slice / whole meal bread 1 slice
Pre workout- 1 apple/ banana
Post workout- High carb/high protein meal( rice/noodles)
Protein shake 23g

My weight used to be about 64 but it has dropped to 60.5. Body fats is now about 14%

My initial goal was to lose the fats and beef up.. but the dropping weight is worrying me.. However ppl have said i looked bigger

Please advise my diet plan, my ultimate aim is to gain musles mass and maintain/ cut fat..... if possible lets share your diet too

I ,ve been on this diet plan for about 4 months....
getting sick of clean food... ;D

Thanks for reading
Jt

[Hardcore]

protein shake is NOT a meal

replace the protein shake with a protein shake with oatmeal.. if you want to..

you need complex carbs.. consume vegetables...

and when u cut never forget your essential fatty acids..

before you workout, dont consume just an apple or banana, you need starchy and complex carbs to provide you with energy that your body needs..

i hope this helps, i know this is real brief.. i will answer as time goes on..

cheers

[hiromilizard]

Thanks for your kind advise!

will implement that right away.......

[hiromilizard]

Hello Hardcore,

Care to share your diet plan here?
I'm sure we can learn something from it..

Jason

[Hardcore]

my cutting diet is real simple...this is real brief, but hope it helps

Breakfast

Oatmeal with Protein

Meal 2

baked potato
salad
chicken breast or tuna

Meal 3

Tuna with a sthingyful of flaxseed oil and safflower oil

Meal 4

Beef with another salad
another sthingyful of efa

Meal 5

Cottage cheese
another salad with safflower oil


Remember to drink water throughout the day.. thats the most important point.. ditch sodass.or whatever energy drinks..

[hiromilizard]

Thanks for sharing...

Is that your everyday meal???
Sounds expensive to me ;D

can recommend some local hawker fare that is " edible" for bodybuilders?

I normally take Chicken rice ( Plain white rice and breast meat ).
if not soupy noodles.

Thanks for sharing again...
Jason

[jonathan]

Hey Jason,

If you hunger for protein, go to those zhi char stalls and get a helping or two of those lean pork slices, chicken pieces (remember to remove the skin) or fish slices, preferably not fried. Don't know if the sauces on them are fattening but that can't be helped. Scrambled egg slices or steamed eggs are alternatives. If you order from a coffeeshop with one vegetable dish, it'll probably be around $4. Yeah, expensive, which is why I prefer to cook my own chicken, bring it along and buy rice and vegetables to complete the meal. Don't ever order zhi char from food courts, their meats dishes suck! Lots of skin and fat, yucks. I don't like chicken rice, always comes with very little chicken and too much rice, not worth the $2-3.

[Hardcore]

hiromilizard said:

Thanks for sharing...

Is that your everyday meal???
Sounds expensive to me ;D

can recommend some local hawker fare that is " edible" for bodybuilders?

I normally take Chicken rice ( Plain white rice and breast meat ).
if not soupy noodles.

Thanks for sharing again...
Jason

thats good

have chicken breast and just white rice.. that helps

hawker food:

beef noodles, chicken breast, fish soup

thats all i can think of right now

[ultimate]

Jonathan said:

Hey Jason,

If you hunger for protein, go to those zhi char stalls and get a helping or two of those lean pork slices, chicken pieces (remember to remove the skin) or fish slices, preferably not fried. Don't know if the sauces on them are fattening but that can't be helped. Scrambled egg slices or steamed eggs are alternatives. If you order from a coffeeshop with one vegetable dish, it'll probably be around $4. Yeah, expensive, which is why I prefer to cook my own chicken, bring it along and buy rice and vegetables to complete the meal. Don't ever order zhi char from food courts, their meats dishes suck! Lots of skin and fat, yucks. I don't like chicken rice, always comes with very little chicken and too much rice, not worth the $2-3.

Hehe, I think you mean economical rice and vege stalls? Beware of Zi Char stalls, those hor fun and fried rice super high in fat. ;D

[jonathan]

I trust he has the cow sense to avoid those!

[hiromilizard]

hmm. in fact i dun touch Zi cha food either...its all oily...

The worst hawker food i'm having is fishball noodles dry request for no oil added.. avoid those fish cakes....