You are 18+cm and 80kg but you seem to be big. 178 and 78kg is fair. I'm around there too.

do u have pics of urself bro?

i around 180cm but my weight just 60kg...my target is 65...^^
5 months ago i just 53 kg...lol...
after break with gf,then keep eat and eat...^^

Woahh, 180 cm and 55kg is super slim.

That's freaking underweight!

difference case lol, your bf damn low, that why at your stat, you are quite big
but if 78kg with 30% BF doesnt big at all lo

so what are you trying to tell us is your gf eat all your food or don't allow you to eat or together with her you cant afford to eat so much

LOL enough for crap
my suggestion is gain weight in healthy way. eating a junk food and pack tonne of FAT doesn't good at all. skinny fat guy looks sucks and mostly have alot of body problem.

so lift weight and eat hard

180cm target 65kg? I've been underweight all my life but i'm trying to change that now. I'm 172cm and aiming to be 65kg. I put on 3 kg over the past few months working out and eating a lot (i thought i used to eat a lot but i gained after sticking to 6 meals). Now i'm at 55kg. After spm ends i'm gonna resume my training and eventually maybe i'll pack on 10 more kg of mostly muscle

Question though, i seem to be the only one bothered with this. How far can a guy go at my height while maintaining an athletic & fit instead of stocky look?

EDIT: I also wanted to ask about bodyfat... How much is good? Some herbalife people put me at 12.8% bodyfat and that's after i gained up to 55kg. They say 17% is optimum for guys but i was always under the impression that less is better. Bruce lee, anyone? Apparently he had near 0% b.f.

This post has been edited by pllx: Nov 13 2009, 09:11 PM

near 0% is bullshit. =.= hahahaha

like it said before, your bodyfat levels are low. I was 215 lbs going down to 80kgs . I was losing fat in that process.

Gaining muscle from say 65 kgs to 75 kgs is whole different ball game. Unless you have good genetics or adhere to super strict nutrition and train hard, part of weight gained is gonna be fat. Of course it's gonna look a lot different from someone going the other way (losing fat) say 75kgs to 65 kgs

and being lean gives the illusion of looking bigger.

prime example below



he actually looks bigger in the after pics despite losing weight

guys what do u suggest to eat after workout in bulking phase?

immediately post shakes, after that depends on your foods availability.

if malay stall,

nasi ayam with double serving for chicken
nasi telur bistik (ask telur bistik whole plates)

western
steak
chicken chop

mamak
ayam tandoori + capati

Chow

gomad la.. RM10 per day u can get around 90g of protein using everyday milk powder

This post has been edited by onimusha_m16: Nov 14 2009, 07:51 PM

and start splurting out diarrhea in public if you are lactose intolerant

- added zig zagging calories section
- added tip - why milk is not for everyone

This post has been edited by ken86: Nov 15 2009, 12:18 AM

ah, some simple clear cut description on the whole zig zag method and carb cycling. Been reading about it here and there with all sorts of conflicting opinions. Will try this and see if it works.
Thanks Ken.

- added more physique friendly recipes - tasty oatmeals & guilt free nescafe ice

guys & girls let me know what else should be included !

very nice guide. I'm about to try the zig zag method because I find it hard to gain lean mass if you control too much of your diet. I guess I am undereat. I'm too afraid to eat alot. Starting today, I will try this zigzag. During training day, eat as much as u like. I hope my bf dont go up too much

Not eating as you much as like!!! is about ingesting quality calories and eating above maintenance, monitor your progress week by week and add calories accordingly and reduce calories accordingly

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Added on November 20, 2009, 9:17 am- added recipe - crispy "fried" chicken & tuna melt patties



This post has been edited by ken86: Nov 20 2009, 09:17 AM

@ken86 .. I like your guide and love your siggie and HIGHLY agree with it .. and here's why..

I was fat once and when i know it's time for a change i've picked up Tony's P90X program and followed it very tight and as for diet I've tried my best to follow what I have and replace for what i didn't have ...I was highly motivated, followed strict diet and workout as hard as i could. On the last day of the program i could see a huge difference ...

I was damn happy and stoke and decide to do the program one more time... but then this time I was recommended by a friend to replace all my meals with supplement (those MLM kind), it was cheaper than extremely clean diet and from one supplement i've ended having tonnes of them cuz they claim it needed this to work with this and so on and so on

In time i've realised I'm trying to make supplement to change me and I wasn't hitting the gym as hard as i would before... And you know what DO people actually do when they find out the supplements doesn't work .. they don't blame themselves but they blame on the product ... HAHAHA .. I went back to high regime training and this time i've limited to just a TUB of ON Whey and Multivits ... and the rest of the day EAT RIGHT and cheat once in a while to give yourself a reward ... and the result came back flying to me and been doing it till now

now dis is a good read...my weight hit a plateau 175cm 71kg...i wan to go on further oso ...target weight 80kg for now...body fat 15% i guess the 15 is on my waist line...