Mr Malaysia 2011 Pre-Contest Diet

Hi guys, I’m Amir, Junior Mr Malaysia 2011 first runner-up. I’m currently working as a full-time American Council on Exercise certified fitness personal trainer.

My main objective is to help and guide people to reach their personal fitness goals, aside from bodybuilding. I love to train people, help them to lose weight and guide them towards a healthy lifestyle. Wee Kiat has invited me to be a co-blogger on Fabodylous and I have decided to write on my diet which got me into the condition you see in the photo above.

Here is an idea of how my diet looks like. Do note that I usually change my diet every week to prevent myself from getting into a plateau. I consume anywhere between 1600 to 1900 calories during my pre-contest dieting. If you’re in Malaysia and looking for a personal trainer for your weight loss or muscle building goals, feel free to email me at amiromar@hotmail.my.

Breakfast – 7am

Lipo 6 black UC

5 Tblsp oatmeal with 1 Tsp white sugar

10 Egg Whites

1 glass Nescafe ice without sugar

Pre workout – 8am

Gaspari Nutrition’s Superpump

1 tsp Adam’s peanut butter

During workout

Scivation Extend (BCAA)

Post Workout – 10am

2 slice Gardenia white bread

Half a can of tuna

1 scoop whey protein

Lunch – 12pm

Lipo 6 black UC

1 ounce white rice

220g steam chicken breast with ginger

salad

1 tsp Adam’s peanut butter

Snack – 4pm

Plain yoghurt with fresh fruits (strawberries, blueberries, pineapple)

Dinner – 8pm

200g grilled salmon with salad

100ml low fat milk

TIPS: Have a cheat meal once every two weeks to keep your metabolism high and to prevent yourself from hitting a plateau. Plus, it can help you guys last longer with your diet plan.

Have a question for me? Email me at amiromar@hotmail.my!

Typical Diet for Quality Mass (off season) from IFBB wong hong

Meal 1:
2 Cups of Oats in water or low fat milk (bout 4 tablespoon of dry instant oats)
5 eggs any style (preferable hard boiled or half boiled) 2 yolks
coffee/tea/low fat milk


Meal 2:
Tuna salad (1 can tuna in water) add vinegar and olive oil instead of traditional dressing
1 pc fruit


Meal 3 (lunch):

1 cup white/brown rice
2 grilled/steamed skinless chicken breasts
1 cup boiled veges


Meal 4:
Same as meal 2
or
Egg salad (5-8 hard boiled egg whites)
or
Whole wheat roast beef sandwich (easy on dressing!)


Train (max 1 and a half hour)

Right after training hv your whey protein shakes in water with 5-10g of creatine and 5-10g of glutamine


Meal 5 (dinner):**

Same as meal 3
or
2 medium size baked/boiled potatoes
2 grilled chix breast/ 1 steamed whole fish/ 300g lean steak
mixed salad
1 pc of fruit


Meal 6 (before bed):

5-8 egg whites
or
protein shakesin water (whey or casein)


Tips:

Above is an estimation of the amount of food for a 85-90kg bodybuilder. You have to adjust the amount according to your weight. I dont count calories. I make sure i eat at least 6 small meals spaced evenly thru'out the day. Each meal must contain a source of protein for positive nitrogen balance in our body.

** MEal 5 (dinner)- skip the carbs on non training days. In general eat lower carbs on non training days. Can also skip carbs in other meals on non training days.

Can use herbs ie ginger, onions, garlic, pepper, fresh chillis, etc etc in cooking. Opt for grill and steam or boil.

Use olive oil in salads. Also take fish oil/flaxseed oil for good fats that our body needs.

If above diet fills you up too much you can reduce the amount. If hungry, you can increase the amount. MAKE SURE the type of foods stays about the same.

Drinks at least 8 glasses of water daily.

Watch your sugar intake. Good luck and all the best