hey guys,

im new to this section and i wish to gain more weight and muscle at the same time.

am i able to gain weight and muscle by not taking whey protein? coz its kinda expensive.

should i go buy a dumbbell and start training?

i will appreciate if some1 is able to give me suggestion of daily meals and set of routine i can follow.

saw alot of post saying eat steaks and chicken breast. but is that enuff?

just wana gain some weight. even though i eat a lot my weight still doesn't change.

This post has been edited by snowberry: Mar 13 2010, 04:32 PM

assuming u r a guy, i am actually about ur height and used to weigh as much as you now and i was also thin.
it is essential for you to gain some mass 1st before thinking about muscle.
you can claim tat although you eat alot, but u still cant grow bigger (as i also used to claim tat too) but different ppl have different body metabolism. wat u need to do is basically eat more calories than wat your body can burn. of coz proper diet is essential too, have proper diet instead of fast food for eg.
there are many weight gainers out there and normally they cost around >rm150 for about a month of servings, and if u r a student, tat could b costly.
you can also have all the gym equipment in the world but if u dun have the dicipline, you'll lose interest within a week or so.

Do Rippetoes' Starting Strength novice program. Drink lots of milk, or if lactose intolerant, eat as much in home-made yogurt.

so this means i have to go to the gym right?

googled ripetoes starting strength novice program

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

i saw this. am i correct.

by the way can u explain more on lactose intolerant?problem with digestive system? what kind of yogurt is home-made yogurt? like nesley those? can tell me where can i buy?

anyway thx for helping me.

This post has been edited by snowberry: Mar 14 2010, 02:51 AM

Dude! Home made = made at your home. Bukan beli kat kedai e.g. Nestle, Dutch Lady.

sry i wasn't expect to make yogurt myself ._.

how do i make 1......

www.google.com

if you're not lactose intolerant you can try drinking in milk

Buy Sunglo Yogurt Segar from any supermarket. But a 1 liter plastic container (from Daiso). Buy 1 liter Dutch Lady Fresh Milk.

Put 2 tablespoon of Sunglo into Daiso container. Pour in milk (all of it). Leave at room temperature for 36 hours, or until milk becomes yogurt. Chill in fridge, then eat, but always leave 2 tablespoons to make the next batch of yogurt with.

The workout you googled is correct.

if you have no problem with milk, then google GOMAD.

I've the symptom of lactose intolerant since i take weight gain supplement 2 years ago. I keep changing product from EAS to ON and BSN brand. It just keep me diarhrea for sometime.

Does self made yogurt have enough protein to replace those supplement?

35g/liter

does that means if i didn't get diarrhea after consuming ON whey protein, i am not lactose intolerant, right?

It depends on your body. The most common symptoms of lactase deficiency are diarrhea, bloating, and gas. Or maybe you are allegic to milk.Just try differrent product and see which suits you.
The cheapest way and less worries is having protein from daily meal. Good luck.

How can he gain mass first and then only gain muscle? If he gains weight, it would either be muscle mass or fat.

lol, from logical view, it seems like he is asking ts to gain fat then muscle

By the way ts, the following is the diet that i m following atm

http://www.tmuscle.com/free_online_article...b_cycling_codex

and exercise u can try to look for Mark Ripptoe's starting strength (look for the ebook on google ) then u r good to go.

Remember, wat u need is to bulk up.

Dude, I was like you, thinking that I eat a lot. Until I started reading and learning more about gaining weight. Then I changed my diet completely. I never skipped meals I eat 6 times a day, I count my calorie and protein intake. Take plenty of lean meat, fruits and vege. I've sacrificed my mamak outings with my friends, but seriously it was worth it.

I gained 9kg in 3 months, from 54kg and now I'm 63kg. And I didn't even take any supplement.

This post has been edited by Reubs: Mar 21 2010, 11:49 PM

I think most of the other replies (while well-meant) are jumping the gun.

My suggestion: First, run a diagnostic and keep a food log for a week or two (Fitday is good for this since it has caloric values associated with each item), so that you'll at least have a baseline to start from.

This post has been edited by angrydog: Mar 22 2010, 02:02 AM

do u mind letting me know how is ur food log?

Breakfast: whole grain bread, peanut butter,eggs, apple
brunch: almond nuts, 500ml of milk, banana
lunch : steamed chicken breast, olive oil, mixed vege, banana,500 ml milk
tea time : 500ml milk
dinner : meat(beef, chicken, pork) sometimes with a lil rice, fruits(mango, honey dew, watermelon)
supper : 500ml milk.

and 1 more thing. Im currently following the stronglift 5x5 programme.

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

This post has been edited by Reubs: Mar 25 2010, 09:16 PM

^That's good stuff.