I'm around 170cm and 60kg and aim to go up to 65kg. I tried taking some whey+protein supplement previously (din really stick to diet plan) and noticed it din help me in gaining any muscle even though i worked out tirelessly.
my question is how to actually utilise the supplement and how long/often do i need to work out to have lean body. do i need to totally skip taking rice for a month n take more food made of fibre+protein?

you can use all the supplement you want but without a sound nutrition plan. It will never work. At least start out eating 'cleaner' and more frequent,
1) cleaner in the sense of lesser processed food , stick to whole foods
2) lesser refined carbs (bread, sugar) more complex carbs (it helps keep you fuller)

to gain muscle weight, you need to be at a caloric surplus.

workout tirelessly ? how ?

to obtain a 'lean and hard' body takes times and much trial and error. not an overnight task.

u can take rice but try having it post workout instead. yes increase fibre intake aka more vegetables and MORE protein. and please DON't neglect the healthy fats !! like whole omega-3 eggs, nuts, olive oil, macadamia nut oil etc just to name a few. contrary to popular believes, fats don't make u fat.

thx for the reply mate. hmm i'm working guy and it's hard not to have any processed food whole day.
could you share your/your recommendations of type of food to be consumed for 5-meals a day. i cannot bet i'll follow strictly that, but i'll try... things like wat to eat for breakfast n lunch especially, dinner i think it's ok to adjust.

btw, dunno whether this is out of topic, for those who are working, how often do u workout during the week?

Hey guys,

Bought some almond nuts from the organic shop. RM 13.90 for probably 3-4 servings. I'll probably spend RM 20+ on nuts a week if I keep buying from that place. Any place that sells it for a cheaper price? I'm unsure of where to look.

Eat nuts sparingly. Nuts are known to be affected by aflatoxin producing molds. Aflatoxin is a natural very toxic and carcinogenic substance produced by a type of fungus called Aspergillus.

Nuts contain measurable amounts of oxalates. When oxalates become too concentrated in body fluids, they can crystallize and cause formation of kidney stones.

If you are looking for healthy fats, take fish oil, flax oil, coconut oil, olive oil, red palm oil and butter.

nice try with causing an uproar with this minutia stuffs. I saw the same thing in whfoods.com with the help of google

Almonds are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating almonds. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits -including absorption of calcium-from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content

nuff said. Virtually every diet that works (paleo, john berardi stuffs) not grapefruit diet (those fad bullshit) recommends including nuts (especially almonds and walnuts). keep your GI Tract healthy with probiotics but these are finer things you SHOULD ONLY CONSIDER when you are at least eating right.

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Added on November 27, 2009, 8:59 amI will post an approved food list when I am free.

I am working as well. And I train , not workout.


People that Trains, not workout
They enter the gym with specific goals set in stone and that’s what their nutrition and training show. Once their goal is reached another is set. They do squats, deadlifts, cleans, chins, bench, overhead presses and not because they are hard, but because they work! They take these exercises and actually reach their goals. They have intensity in their eyes and desire in their heart. They don’t give a shit about “getting a pump”. They want to pick some heavy shit up, over and over. And you know what? They look like they “have a pump” ALL THE TIME. They train to push themselves to their limit and try to surpass it each time. They train to better themselves. People who train get to know themselves better. They find out what their made of and what it takes to overcome. They go to battle with the iron not knowing who will win. They TRAIN.

This post has been edited by ken86: Nov 27 2009, 08:59 AM

- added 'Clean Food' list to provide a better perspective on good food choices

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Added on November 29, 2009, 11:35 ampurchase your almonds from baking shops instead. Look around, i am sure that's one near your neighborhood. They sell it really cheap bout RM 20 per kilo. Try to strike a deal with them, I buy mine in 5kgs every time and get a really good price.

and contrary to the post by 4rings, almonds and walnuts are really good for you. Many are fond of reading the first half of the paragraphs and jump straight into conclusion and post something to sound smart. Nice try.

This post has been edited by ken86: Nov 29 2009, 11:35 AM

im gonna love this topic and pages here. and TS is that you in the picture? you r giving alot of motivation to me. thanks

yea that's me. You can view my transformation @ training,pic and etc V2 page 65 or 64. too lazy to post a link. I hope it serves as a positive motivation for you and nothing else.

yes Ken is right, get the nuts from supplier's who sells baking goods. I always thought this kind of shop is for girls but I was wrong. Its the heaven for all kind of nuts (almond, walnuts, sunflower seeds, etc), cereal (rolled oats), dairy product. We can get the nuts in different form (raw, sliced, ground, nib). I found cashwenuts and almonds is the cheapest.

bro u said MILK is not the best for lean mass but weight gaining.

i always will take my 99% fat free milk with high calcium at 9pm-10pm. is it any good? will i become more n more fat in look? im so worried

ken, i saw tat your cutting phase is really effective, mind sharing it?

how much milk are you taking ? It really depends on your body type. there's no 'one size fits all' diet. Some operate well with high carbs some don't . but I personally eliminate all dairy from diet as it gives me the bloats and smelly farts.

hammond tan - I will post it but too many here need to gain some muscle weight before even thinking of cutting.



This post has been edited by ken86: Dec 6 2009, 10:57 PM

on a roll today

- added 'Cocoa-Nut Milk shake' & ' All purpose marinade '
- added tip 9 - ample water & tip 10 - Prep your meals in advance and short read on how to prep it

Love your recipes.

erm ken86..as for the oat thingy..i can use those Instant Oat from supermarket rite? Like Quaker Instant Oatmeal...

Rolled oats have relatively low GI (40-50) while instant oats are higher (75ish).

instant oatmeal have a relatively high glycemic index (GI) which means they have a greater impact on blood sugar and insulin release.

This makes them not very favorable for dieting, as more insulin not only means less fat-burning, it also means more hunger.

Choose slower digesting, lower GI carbs to keep you fuller longer and keep your insulin levels more steady.

Once you add something to the oats though (like protein, fat, etc.) you start lowering the GI.

all in all, If u bought your instant oats, finish it and then buy rolled oats next time preferably.

Glycemic index is not a good benchmark, what we should consider is the glycemic load. again these are details that none of us should worry about , focus on eating more quality food. Oats are a great start.

icic..where do i get rolled oat? sorry...cant differentiate >_<..i see in supermarket all like the same only @@
by the way..i eat tat to gain weight..not lose weight >_< cause im super skinny....

thanks

This post has been edited by -Max91-: Dec 9 2009, 04:06 PM

rolled oat can be found in many supermarket. If you eat to gain weight, then try ken's suggestion of eating more nuts and extra virgin olive oil.

- added 'quick asian stirfry' and 'the orgasmatron' in recipes