Hi, currently I'm on bodybuilding to shape chest n belly (6 pack). I'm one skinny guy, weight about 50kg with height at 168cm. underweight ain't i'm?

so far, thru eating only, my weight would not gain even 1kg. so, now, the plan is to increase weight n muscle mass thru bodybuilding.

meal is to be 5-6 times a day...breakfast, after-breakfast (10am), lunch, after-lunch (3-4pm), dinner, supper.

currently protein source in my diet coming from:

01. soy milk --> 1L soy milk per day
02. half-boiled eggs --> 3 eggs per serve, 2 times per day. reduced to 2 eggs per serve during non-training day.
03. meat --> random
04. fish --> random
05. ...not yet.

i also take vitamin C, 1x per day.

any suggestion? what should i add to the list? what should i couple them with? n pls, no vegies, especially those that are cooked. fresh vegies i can still consider.

also, what high protein powder milk is best? how much does it cost?

My girlfriend eats more than you. ><

try tofu. i eat alot of tofu everyday. gain weight in 2 weeks

better dont drink soy milk..milk better

eat more white eggs la. 20 a day perhaps.. hehehehe

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Added on March 30, 2010, 12:41 pmouch!

This post has been edited by zaxxshoxx: Mar 30 2010, 12:41 PM

eat weight/mass gainer.

lol

If you're planning on drinking soy milk, get the one with non-sugar added. It tastes more bland, but it has much less sugar in it.

Just launch yourself at a cow and start gnawing on it.

lol. or maybe you can try angrydog's "a bucket of kfc a day"

This post has been edited by zaxxshoxx: Mar 30 2010, 03:11 PM

google GOMAD.

eat 6 meals a day, each meal consisting about 20g of protein AT LEAST. and drink 4 cups of milk a day for a week, next week 5 cups, then 6..

it doesnt happen overnight, its a lifestyle.all the best bro, im 58 n starting slow too!

Don't knock it til you try it, yo!

owh my. it sounds like i'm posting this thread at kopitiam + jokes heaven

been trying for about a year with tremendous eating, but no weight gain at all.


really? how does it effect? more protein in there?


GOMAD huh? will do. thx ya

how milk can help me? also got protein inside?

LMAO!

That's indicate that you not eating enough. eat more!!!

Bro it's not how much you eat, it's also WHEN you eat which is important. Nutrient timing is the key, especially if you're on a bodybuilding orientated program.

Serious reply: Keep a food log for a week or so and see what your caloric intake is working out to be (you're focusing too much on your protein intake).

"Tremendous eating" often works out to be much less than what you actually think it is, or at the least, inadequate for the type of goals you have. Figure out your baseline, and go from there. In my case, I probably take in about 4-5,000 calories on any given day and that's barely enough to keep me going, let alone get bigger.

This post has been edited by angrydog: Mar 30 2010, 05:08 PM

Lol the expressions on your face and Sam's were priceless yesterday.

Never talk to me about bubbles and bean sprouts again.

did darkie tell u bout the bean sprout cha kuey teow? hahahah

Char kuay teow on me.

Oh yeah, more like my friend told him.

No, the tau geh was a...different story, from Sam.

Oh.. oh... i'm in the middle of flaming zeist for fun at Kopitiam.

eh send me the link! fast... i wan see zeist. =.=
miss flaming him. hahahahha

take full cream milk. 1 litre has 30g protein and 600kcal.

bro buy mass gainer + eat well
eat every 3hours. and eat a lot of white eggs. exercise more.
me only 168, and 1years ago i was 54kg, now im 64kg.. hehe..

This post has been edited by mido_youhei: Mar 30 2010, 05:35 PM

http://forum.lowyat.net/topic/1373718
darkie! someone make a post out of u. wkakakakakak

bro buy mass gainer + eat well
eat every 3hours. and eat a lot of white eggs. exercise more.
me only 168, and 1 years ago i was 54kg, now im 64kg.. hehe..

one year? kidding me? it took me only 3 month to go from 55 to 80. now im 85

I saw. Lol.

someone ada peminat

Lol, more like a regular auntie gossip thread.

ahaha. at least some entertainment for me since cant do anything since tearing my knee ligament. btw who is king83?

This post has been edited by zaxxshoxx: Mar 30 2010, 06:18 PM

woah. eat more? at those time, my stomach barely empty. eat..eat..eat..but when weighing, i'm speechless. not even 1kg increase


yeah. i figured that out. that is y i specifically eat the 6 meal at those time only. breakfast usually from 7-8 am. dinner is 9-10. and in between meal, i also eat snacks.


k..k..so how can i do that? how to calculate huh?

"Tremendous eating", yeah, figure that out too. most of them come out without being utilized. what a waste. a Q, what u eat?


is this calculator alright?

http://www.healthcalculators.org/index.html
http://www.indoorclimbing.com/Protein_Requirement.html


another Q, which is best?
01. eat b4 n after exercise.
02. eat b4 exercise.
03. eat after exercise.
04. x eat at all b4 or after.

time b4/after is 30 minutes.

This post has been edited by Invince_Z: Mar 30 2010, 08:45 PM

1 year baby 1 year

sounds promising

Then you need to check the main reason that people don't grow. it's the calories!!!
You have to consume enough calories to grow bro. not just protien.

owh. ok. aside from pretein, i hv to make up for the calories too yep? gonna do some research today. then, probably tonite, i'll come post my findings here. thx ya

I had my knee reconstructed and i am hitting the gym .

Well said.

Make sure you have sufficient carbs and good fat in your diet. Egg yolks and fish oil make up a good portion of the latter.

Damn.... what happened?

wah what happened? how long u rest b4 hit the gym bro? mine is just a minor tear but doc said i cant play futsal for the next one month. maybe i should do the same for gym. let it rest.

tq

i hv calculate min calories required, 2001 calories. so, would need to take 10% more i assume, 2200 calories.


about protein, min is 96g. so...a 120g protein in die per day should be enuff i assumed.

next is for foods. gonna browse more.


btw, carbs, calories, fats, and protein all important rite? so, i need to balance them in diet? how can i really determine my body metabolism?

This post has been edited by Invince_Z: Mar 31 2010, 03:56 PM

Don't overanalyze. Just eat.

wahhh.. so hard... kira2... just eat more...

Yeah, instead of over analyzing. just do a 1 week trial and error.
u weight ur self this week. then eat.
after 1 week ur weight is the same means you're not eating enough. then add more. (by more i mean as much as an extra full meal)
1 week later if still not going up, means add more again.
until u see ur weight go up, means u know thats about the right amount.
so all u need is an accurate weighing scale to use weekly

to minimise differences in water weight fluctuations and such, u need to set the best time to weight yourself.

thats the best advice i've seen for a long time...
sometimes its sooo annoying counting calories and such..

thx guys for the input. i just weigh myself. atm it is at 49.6kg. we'll see next week i got how many kg increase at same time.

i got tackle during football.
i tore my ACL, MCL and medial meniscus.
i got my knee reconstructed end of DEC but i have been hitting the gym early Feb.
my exercises are limited to upper body.