How to be big, first u got to know how to read and utilize the search button on your top right.

follow the sticky that has been posted in the H&F main page. Here's the shortcut for u.

Diet
http://forum.lowyat.net/topic/350964

Growing factor
http://forum.lowyat.net/topic/367750

Programs
http://forum.lowyat.net/topic/371250

TS, the pros here gave quite a number of good advice on gaining weight, i think it is time for u to plan out ur meal and exercises and start a journal so u can keep track on it and at the same time we can give u some advice then from there u can start tunning ur diet and exercise and stuff and keep u motivated.

Wat u need to do now is:-

- increase ur daily calories intake.
- split ur meal into 5,6,7 or 8 meals, depend on ur preference.
- take sufficient protein (from eggs, meat, whey, nuts watever u can dig)
- Make sure u have enough sleep (7-8hrs)

Daily protein intake = 1g to per pound of ur body weight
calories intake = lbs of ur body weight x 16
carbohydrate intake = 200- 250g

SO split those protein, calories and carbs into number of meals tat u r taking a day (e.g. 2000cals / 6 = 334cals per meal, same goes with ur protein and carbs)

One last point, protein is still protein, there is nothing magical about them, 1 piece of 100g chicken consist of 20-25g of protein and a scoop of whey(30g) has 20-22g of protein so why ppl chosing whey rather than chicken sometime? tats depend on when u take it, they take it on post workout coz it digest faster. u can drink 2 huge glass of milk for ur postworkout i would say it is quite a good postworkout meal thou. I drink my whey 3 times a day, why? coz i dont have time to cook in the office therefore i mix my whey protein with some of my ingredient to make it a meal replacement. So just go buy the eggs, chicken, beef, lamb and watever that will make u a hulk.

JUST "F"ing EAT.

So the whole thing i wrote u only looking at the last line and take it as a negative feedback?

Dude, i m not try to be rude here, just to make things obvious so that u know where u go. If my statement offended u in somewhere, i m sorry.



Thx jon yeap for the clarification. Cheers.