Hi guys,

Currently I'm consuming 100% whey protein from GNC and it seems like I gained my weight very slow.


These are the meals that I am taking daily

Morning
- 3 half boiled eggs
- 2 slices of bread with peanut butter
- [1 scoop of milk powder (31g)] + [1 scoop of milk powder (31g) & 1 scoop of whey protein (31g)] *drink separately

Lunch
- Mixed rice [lots of rice + veges + 1 egg + meat (mostly chicken breast)]

After workout (at least 45 minutes of workout 4 times per week)
- 2 scoops of whey

Dinner
- Normal dinner

Before sleep
- 1 scoop of milk powder & 1 scoop of whey

FYI, I do eat a lot! Up to 5 bowls of big rice, minimum 3 bowls.

I'm 168cm and 57kg currently.


I am looking forward on ON whey protein 10lbs and UN muscle juice rev 2600.

As I know, muscle juice is mainly used as weight gainer, but can it be replace with whey protein?

or do you guys have any other recommendation on protein supplement that I should take?

I wish to ton up my body muscle, especially chest and upper body.


Should I take fish oil or multivitamin together? I used to eat that before start working out my body previously.

Firstly, eat more. 5 solid meals a day at the very least.
57kg is 57 x 2.2 = 125.4lbs.

Carbs = 2 x 125.4 = 250.8g
Protein = 1.5 x 125.4 = 188g

You wanna gain. Eat up to 300g of carbs and 250g of protein each day. Break them down to 5 meals, its around 60 g of carbs and 50g of protein each meal.

Before sleep, eat something that will take time to digest. You guessed it, HAVE A SOLID MEAL.

Just take the whey protein(ON) post w/o. Some people swear by mass gainers, I myself dont believe in them. Just eat more. No supplement in the world can replace a solid meal.

To simplify, take your lunch 5 times a day with 3 hours in between meals.

Thank you for your guy's advises.

Will try to adjust my meal then

yea solid meal is a must but weight gainer does help. sometimes its hard to eat up to 6 times a day. a gainer got more calories compare to whey protein and it got carb too which really good if u looking to gain.
multivitamin also a good way to start. it will help fill the nutrition and vitamin ur body needs

when i was gaining i got both whey and weight gainer. and of coz eating more frequently. whey are great when u wake up and post workout but weight gainer will gave u those extra calories u need. so my advise will be try it urself bro..

you need to exercise too but choose ur type of exercise..
if you are a lean fram go for non cardio weights ..

be mindful that too much protein can cause diabetic nephropathy- injuries to the kidney

... REALLY??!!

How does protein intake levels relate to diabetic nephropathy? A kidney condition that is caused by diabetes.

Watch They video for a BS free Advice and Review...

http://www.youtube.com/user/twinmuscleworkout