First of all, i didnt gain 22.5 KG in a short time, it took me 16 month (1 year n 4 months) to gain from 53kg to 75.5kg..I would not include my training log here, as i change it every 4 weeks (changing ur workout from time to time can help u grow faster of coz) ...

alrite, as a starter, i need to mention that im a hard gainer. So, ive to eat ALOT. My meal is divided into 8-9 times per day (including post n pre workout):

Breakfast: 5 eggs white, 1 egg yolk
4 medium banana (simple carbohydrate is very important immediately after waking up)

Brunch: 5 scoops of oatmeal, with 2 teaspoon of sugar.
2 scoop whey protien shake or soy protien (if im out of budget)

Lunch: 250g (1 medium bowl) of rice (if can, brown rice..coz white rice has high glycemic index)
1 chicken breast
ALOT OF PETAI (ive done a research on petai, or also called as stinky beans or clustered twisted beans. The research showed it contans alot
of complex carbohydrate, and tryopthan)

3 hours after lunch: 2 medium potato, baked or boiled
200 g of minched red meat in BBQ sauce or can be replaced by 8 eggs white

Pre workout: Creatine
2 tablets of B-Complex
1000 mg vitamin c
Fibre drink
*All of the above are taken together

Post workout: WHey protien shake (at least 40g,including milk)
4 medium banana (to spike up insulin level after a tiring workout)
Glutamine
Creatine


90 minutes after workout: 10 egg white, 10 scoop of oatmeal (90 minutes after workout is considered
as "window of opportunity" for ur muscle, do a research on it!)

Dinner: Chicken breast, n salad

1 Hour before sleep: Cassein protien or PM protien or Soy protien + Milk

It may look tiring, too much, or costly. but as the matter of facts, its not when ure used to it. Try it! maybe u can vary it urself.

You eat so many bananas per day ... Not good for someone that gets fat easily.

im a hard gainer, hard to gain weight..pity me

i can't afford that many eggs.

post some before and after pic bro

i heard a shot of B complex can help hard gainer to gain weight easily. Beware of obesiti though

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You really have a lot of self discipline there. Keep it up.

thanx brother...

tats quite impressive for 8 month's progress, keep it up dude. it seems like instead of using dextrose u r using banana for ur insulin spike, interesting.

hakhak..dextrose n glucose n better...but fructose in banana haf almost d same glycemic index as glucose..summore it has pottasium n magnesium... lagipon budget ma...used to be a student..

I think banana is more expensive than glucolin:D

where got.last time i was studying in Kuala Selangor...banana is free coz people tanam dpn rumah..hehe..

btw, glukolin is abt rm10..to get 120g of carbs, d whole bottle can only last around 7 serving..

on the other hand, banana is rm2.50 n can last for 5 servings, with 120g of carbs approx.

I am curious to how you have the amazing creative energy to vary your workout oh-so-often.

I stick with something I'm comfortable with that works for 3 months or so, just because I can't be bothered to think about something else, or go online and look out an 'amazing workout breakthrough'.

wah, nice one lah bro....demit so many progress in 16 months


Chow

ex: if this month u do bench press n flat flyes separately, the next month, u do la superset..ur muscle will get a shock.. n by changing d rotation n d rep also considerd varirying ur workout..ive read that doing a superset excercise (first isolation then compund), is very good to attack plateu muscle...

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Added on July 11, 2008, 5:25 pm

thanx bro..i have no recent picture lor...that picture was 8 months ago...when i was 68 kg..

salute.
fast fast snap ur latest pic and share with us

ahaks thanx...im going to gym in half n hour time...after that il snap la if can borrow camera frm my sis

Hmm ok overall, like the shoulders. Keep it up

thanx john

walao. see ur pic i think of the incredible hulk.
one thing never change is ur hair style. lol.

dude, how's ur diet like

most of the guys making progress are either mesos and ectos
while only few endos (like canopies and disciple)
are endos meant to fail at BB?

how i wish i'm that tolerant to lotsa egg white and milk like you

no...everybody can succeed in bb..juz need the dicipline...but i still eat kfc thats y i lost definition...wakakaka

p/s : ive started as an endos wat..

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Added on July 11, 2008, 10:51 pm


wakakakaka im juz like 3% of incredible hulk maaaaa!!!!

my target is 100kg..but so penat la...n il start working soon...hope stil have time for BB

he alredy posted on his 1st post...

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Added on July 11, 2008, 10:56 pm


u started from 53kg..u call tat an endo or ecto....
this is workout journal u said u are not going to post ur weigth training routine
so what are you planning to post ??

eat lor..juz dont eat the yellow one (yolk)

actually, if i dont have d money to buy beef or chicken, i replace it with eggs..so at least 3 days in a week il be eating 30 eggs per day...d eggs will look like a soup..yucks!

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Added on July 11, 2008, 11:01 pm


d most kurus 1 is endo or ecto eh? quite confuse lor now..haha

this is normal
egg white memang boring if u eat like that with nothing all the time
vary la
letak kicap ke, chilli sauce

but dude, ur body aint endo
its clear ur either an ecto or cross ecto-meso when u started
as for me, my BF last time 25% and i think still is despite hardcore training
haha...stupid genetics i guess

but good for u dude
ur progress is amazing
i dah 2 bulan still nothing except strength and poundages and balance increase

seriously im ecto? hakhak..im not sure how to count whether im ecto endo or meso actually...thanx for d info though...last time im like a stick with a perut buncit if i open my shirt...hahaha...

ur bodyfat is 25% ? u shud decrease it to 14% or lower... have u tried HIIT? yeah...i dont like my genetics as well..so hard to gain weight...must be my grandpa's fault!

Hi. Ur somatype might be easily identified by looking if your middle finger overlap your wrist.
If overlap, than ur an ectomorph.
Congratulation on your effort.
I was 53 kg too but have done nothing like yours.

middle finger overlapping wrist? how is it? kinda hard to imagine ..hehe..

in Bahasa :
lilit pergelangan tangan dengan ibu jari dan jari tengah

Chow

Is it ? My fingers overlap when I encircle my wrist with them but I'm Mesomorph according to this site : http://www.bodybuilding.com/fun/becker3.htm .

dude... i think i lost count on how many eggs u eat.... nice job man!

ic ic.....

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Added on July 12, 2008, 12:09 pm

thanx dude!

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Added on July 12, 2008, 2:48 pm* FORGET TO MENTION 2 PACKS OF MARLBORO PER DAY!!!

well my father don't (just a at the right size, don't overlap) and he's mesomorph..

im ectomorph!!! wahahaha

hi gunnerboy, i'm taking whey protein only. I've seen that you have creatine too. What is it for? How does it vary from whey? I've seen some things such as casein, glutamine and a few more. What's the difference between all these products?

All the information that you need can be found here

Ok, i'll look through. Thanks

Hey, u removed the pics?
dang, didn't get a chance to see

this

wow dude, huge

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Added on July 24, 2008, 10:05 pmur traps not balanced too ?

my shoulder mmg bengkok sebelah wan...dunno y...u bodybuilder too meh?

I'm a guy lol...
My traps not balanced too...
but i think it's because i dislocated my shoulders before...
not sure...

i shrug with barbells now instead of dumbbells...
but still not use.... sigh

where's the before pic. lol

nak ade rupa on ur bod, kene lose fats there
if still got fats, can get lil bit shape only but u get the strength
to me strength is important than shape (as the saying substance over form)

there..[attachmentid=538724]

hell. from that to that in 8 months???

to be honest, i never done any traps exercise..but in my opinion, lateral raise hve helpd me develop my traps...thats y my shoulder develop slower, coz for me, even tho lateral raise is an exercise for d shoulder, i feel more sensation on d traps...

what lateral? side or front?
Helluva progress