Hey guys,

I just started the gym/bodybuilding lifestyle and i know i have a lot of work to do.

I have been reading all the stickied posts about meals and such and being myself, who is always busy at work, its kinda hard for me to get the proper meals. Below what i eat on a typical work day. (not today tho as i woke up late due to latenight work and did not prepare my food )

breakfast: a blend of 2 cups of milk, 2 scoops of weider massgainer 4000, 2 eggwhites (altho i feel like its a waste to not eat the yolk), and a half a cup of oats.

Between breakfast and lunch: wholemeat bread with cheese sandwhich. with a dab of jam to make it taste better.

Lunch: from the stall, white rice with vege, tofu and meat (chicken breast, beef or fish).

around 3-4pm: wholemeat bread with cheese sandwhich. with a dab of jam to make it taste better.

5.30pm: 2 scoops of weider mass gainer 4000 with water

gym starts at 6pm and immediately after working out, I have another 2 scoops of weider mass gainer 4000 with water.

Dinner: at the mercy of whatever restaurant i go to

before sleep: 2 scoops of weider massgainer 4000 with milk.


Oh dear fellow HnF gurus, please help me.

Thanks

PS: oh, i am 166cm or so and 70kgs. Although i believe i am 70kgs due to my heavy bones

8 scoops of weight gainer a day??!!
I will prefer more eggs instead.

This would fit better in workout journals.

Eat the yolks!

How do you know its your bones??

8 scoops of massgaiiner 1 day?
it sounds pretty massive for me

Haha, i will cutdown to only 6 then.. 2 before workout, 2 after and 2 before i sleep?

Ah, due to the fact that i dont think i am big and still weight 70kgs?
And due to the fact that i cant float for nuts, no matter what.. if you kill me, just dump me in a lake, confirm sink.

ps: Oh ya..maybe "berat dosa". and where's the workout journal?

Why the hell did you use Weider 4000??
You should cut not bulk now

forget bout weider mass 4000

you need the orgasmatron - I just posted it under tips & tricks.

all these weightgainers contains a lot of filler - maltodextrin. make your own nutritious mass gainer instead.

seriously arekey , who are you to comment ? stop sounding like an authority in supplements , gosh.

who are you ken?? anti-supplement activist???
seriosly, why did you think a guy with 166cm and 70kgs need a mass/weight gain???

Naaa,just an anti arekey-BS activist!!

Have you even seen the guy yet??Judging the book by its cover is what you are doing.

hi arekey, i was expecting that

who am i ?

I am big believer that getting in shape is brutally hard work. I don’t give a shit what all the scam artists and marketing scumbags tell you. If you can’t handle the truth then you’re destined to be soft and weak forever.

anti-supplement activist???
I am never "anti" supplements, most of my recipes advocate the usage of whey protein. I believe in whole foods as we humans are NOT composed of a collection of macronutrients in powder form.


and you with your so called good diet and 'i don;t know whatever supplements you are using now ? pro-complex ?'



I guess that speaks a lot of volume.

why did you think a guy with 166cm and 70kgs need a mass/weight gain??? he was complaining being heavy bone and wanting to gain mass and I am merely giving him a weight gainer shake recipe to make his wallet heavier and actually contain some real food (fruits and oats) not maltodextrin

feel free to retaliate my comments end here

Of course no la pedro broo
Just judge based on his post.
He is newbie, 166cm and 70kg.
I think Weight/mass gainer is only who is underweight, not suitable for him.
He already have the weight..... just need to ripppp

well, looking at my body, i feel like i have nothing to cut..obviously u gotta have something to cut right?

If you see me in real life, you'd agree i need to bulk up first.

Seriously, must be heavy bones or "berat dosa".

And where do you guys go to work out anyway? Would love to meet you all in real life. I just go to the office gym. The trainer there and "abang2 muscle" showing me the ropes.

dude, should've stop using those berat dosa terms la...so fvcking annoying la...duhhh

arekey + ken86 : miscommunication only...chill out k...

Bakry, if you need information regarding nutrition, ken86 is THE MAN to talk to.

Read his thread (I make it a point to read it once a week, it's amazing how you can miss out on things the first few times you read it).

Read what he wrote, and learn to implement what you learn from there.

With regards to 'busy working and not being able to prepare food', well if I am not wrong, ken86 cooks food on Sunday and then stores it in portions for the rest of the week. If you see his thread, he also has those protein shake recipes that take less than 10 minutes.

However, I will leave you with a warning - the only time you should read his thread is when you have just finished eating. DO NOT read his thread when you're hungry, and DO NOT read his thread late at night, you'll either drool all over your computer (like I did) and wished that you had a magic wand to make the food he displayed appear right in front of (like I did too).

All the best to you, you seem to have the right attitude in the sense that you are willing to learn.

well i get what he is trying to say...coz in malaysia to just stay on weight gainers is just expensive and unhealthy...
for me i mix protein powders with peanut butter and oats and bananas...

and ken's post give me new recipe to try around with...good job....
thankss!

soo bakry...give it a try...

Now i know why is you so stupid when talking about supplementation.

Mass/weight gainer is for who underweight or who have difficulties getting enough calories. not mean for normal guy.

I follow the Darklight advice and with my supplementation i manage pack 10kg++ during my bulking period(photo) without add much of fat in about 3 month. that not result ken86???

I use this type of supplementation and i can advice it based on my experience. How about you???
Taking big like you have use it before.

I rest my case here.

bakry

I recommend you to use Multivitamin, Creatine, Fishoill and Protien shake and eat lot of chiken breast.
I don't belive you are underweight do you??
You should carefull using weider megamass 4000 or you will endup fat.
I only use it not more that 3 scoop per day.

Thanks for the tip, will keep it in consideration.

It depends on what u mean by underweight... I dont really believe in BMI as it uses you overall weight and height in calculation. I am 70-71 kgs, but that could mean its mostly fat. If its about BMI, then i am at 25 BMI and can be considered borderline overweight. But i rather have a higher BMI with muscles that be optimum with fat.

How do i check my bodyfat? Seriously need to meet you guys in person and go through all this with you all.

If its dedication, no problem. I can do it. I can get into a routine lifestyle easily. Just need the know how and guide.

To Diablokun, haha i will stop with that term. Just that its true...dont u realize how some people are smaller than you physically but their weight is, weirdly, heavier than it should be. But i will stop it. Offensing people is something i dont wanna do

This post has been edited by bakry: Dec 10 2009, 04:18 PM

Go to the fitness concept shop. there is bio-impendencce machine that can calculate your Body Fat. Its free.

That photo of arekey is just sooo errrrrr..hmmm

This post has been edited by shanecross: Dec 10 2009, 05:44 PM

doesn't look like a gym guy.....
i help people end their sentence only >.<


This post has been edited by Hammond Tan: Dec 10 2009, 07:40 PM

That's because they are stupid

I wonder how your comment about this pic


Not gym guy also???

i never compare to those who are inferior to me. i'll compare myself to those above me, i may lose but not for long.....

bakry,

Honestly...instead of paying for mass gainer products, get your own natural food and fix some good meal out of it....its so much healthier, tastier and safe to consume. When you eat these mass gainer products, you don't actually know what they really put inside (screw their claims... its usually misleading). And oh yeah, a lot of patience and consistency is a must too =)

I have a better, more convenient suggestion: The mirror.

quote for the win!

Ken86 still bothers to reply because he hasn't see the level of stupidity here.
But you....you, are always a source of good answers.

If I may expand a little on this point.

Yes the mirror is a good judge of your bodyfat, you can see over time if you're getting leaner or fatter.

However, we are all humans, sometimes instead of seeing 'what is there', we have the tendency to see 'what we want to see' which might result in faulty judgment. Also, since you will be looking at your (naked) body several times a day, after a long period of time it could get difficult to judge.

So yes you can use a mirror if you are sure you won't make the above mistakes, but a more reliable alternative would be to take pictures. Obviously you won't be taking pictures everyday (which is why you have the mirror), instead take pictures at 2 weeks or 1 month intervals, and the compare it to the way you look in the mirror today.

Also, the machines can be faulty to say the least. A friend of mine who has 6 pack abs claimed that he once took a test and revealed him to be at 20% bodyfat. There have been allegations that certain gyms purposely inflate the bodyfat reading in order to 'persuade' clients that they need to join the gym and get a personal trainer. I don't know how true they are though.

Hey,

Thanks. yea i do plan to not depend on this once its finished. Do appreciate all the tips given

Where do you guys go gyming anyway? At home? Or nearby Gym Karat? Or commercial gyms?

PS: I have cut down on the mass gainer. going only 1 scoop before work out and 2 scoops after. For breakfast its some oats, milk, egg shake. Havent gotten to gettin Ken's ingredient.

This post has been edited by bakry: Dec 11 2009, 02:48 PM