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.

Thank you for your guy's advises.

Will try to adjust my meal then