Ok, I wanna add one tip here - take beef as often as you can up to once or twice a day. Beef is fantastic! Mr Olympia, Jay Cutler swears that he couldn't gain any muscle mass without beef.

And my reaction when I read that was the same as what some of u guys are thinking now, "Ok, beef is great. But not many places sell it. I'll just take eggs or chicken as a substitute." I gained 5kg in 1.5 yrs when I'm in KL.

Then when I came to Singapore to study, Singapore has a beef eating culture, so I tried taking beef & I found out how wrong I was thinking that chicken and eggs could replace beef - I GAINED 5KG IN 2.5 MONTHS!!!!

SO GUYS, TAKE THE EFFORT TO CONSUME BEEF!!

What's the nutritional value on this? Looks good. Would probably take it without the tomatoes tho.

tuna recipe looks good. im up for anything with cream cheese in it! reminds me of a similar recipe with eggs - whole hard boiled eggs, mayo, black pepper... mash it all up together and eat! yum yum

How'd it taste like?

aaarrrgghhh damn that looks SOOOO GOOOOOD

I have GOT to try those!

high carb days raises body's insulin levels, fill glycogen stores, keep the metabolism revving and stave off muscle catabolism.

No it is not aggressive, it's high carb day man! Carb intake causes insulin secretion, insulin blunts fat loss by deactivating HSL.

If u cycle correctly and you are trying to add some muscle weight, some of it is gonna be fat and all we can do is do ensure minimal fat gain.

Shelby starnes recommends consuming ur carbs early in the day and PWO and spread it out evenly. This works well ESPECIALLY when during a fat loss phase,

picture this

say PWO meal (fat loss phase)

shelby starnes recommends something low GI to appease ur appetite and keep you full longer (you will understand when you are in your final weeks of dieting and staying less hungry / staving off hunger pangs is essential to prevent you from having that extra cookie)

Compare this

45 grams of protein
60 grams of carbs

and

A similar PWO meal of whey protein + simple carbs in a shaker. Which is more "filling" ? this is all about volumization and this is especially important when u are dieting for fat loss.

When you are bulking and there is a caloric surplus, I'd say both methods works very well.

Ultimately both works, but regular feedings of carbs during high carb day as opposed to a PWO shake of whey + waxy maize starch will be much appeasing.

Too bad I can't eat beef. I started to Eng Nasi Lemak + Fried Chicken/McD Chicken for my tea time at least 4 times a week. But as a result pimple pop out on my face and backside. 

ok guys I need ur advice. I'm 21 and I only weight 42kg. my waistline is only 25 (yes im super thin) and i'm trying to gain weight but hard. im taking serious mass as my protien as I only use dumbell as my only work out equipement. my breakfast normally consist of just bread with peanut butter and milk (as above) or sometimes roti canai and tosai. what should I do or fix to my plan?