Hello there ,
Let me introduce my self first .
My height and weight is 176cm/61kg respectively .
I am quite skinny , have a skinny arms .
My main focus is start to gaining and get my self abit fatter .
So what type of supplement should i take to gain fat ?
I do eat a lot , but never get my body bigger .
If anyone could suggest me a schedule for my daily routine is really good enough .
Thank you

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Update 2/1/2014
Bout 6 months im into gym ., weight from 60kg goes up til 78kg .
Another 2kg then ill reach my goal although i target to reach 80kg before 2013 ends .
Still a long journey to go , looking forward tips and tricks from all the sifus .
Wishing everyone a very good luck reaching your own goals

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Update 10/2/2015 , 0116hours..

Its been a year since my last update and about 1 year and a half i've been lifting .
Weight currently at 73kg+- maintain .

Current stats
Bench Press 160lbs with support / 130-140lbs w/o support .
Squad 110lbs
Deadlift 160lbs

Not very impressive . My weakest body part is still chest , still didn't grow accordingly to my other parts of body.
I''ver tried reps training & heavy weight training but still didn't gain much on chest .
Is it normal ? How long for you guys chest take to grow in shape ?

This post has been edited by arul94: Feb 10 2015, 01:19 AM


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Yes, it's possible.

Read the stickies, and you're not EATING enough (even if you say you do). Supplements should only come in later if you don't have time or you're missing a specific nutrient.

Have fun.

Forget supps. Read the stickies.

e
eat 7 meals of mcd, kfc and any fast food you can thing of everyday.


Define your a lot. The guys here, EACH of our 5 - 7 meals a day, contains at least a cup of rice/pasta/potato/oat, 6 - 10 oz of lean protein.



This post has been edited by razorboy: Oct 3 2011, 09:48 AM

for real man ?
Yes just found it that already have a stickie bout this .
Thanks everyone

lol what? what was your definition of "eating a lot"?

current weight 80~kg before 69kg Height 180 cm

You mention you eat alot, how much do you really eat?

Personally I eat about 5 times a day to maintain my weight (I'm a hardgainer)

breakfast: 7:30 ~8pm Protein Shake

Pre Lunch snack: milk + peanut butter sandwich or equivalent

Lunch

Pre Dinner Snack: Milk + peanut butter sandwich or equivalent

Dinner

Prob a protein shake before I sleep.

Also I weight train to ensure I dont turn into a blimp. Workout at your own pace but make sure trifecta is included i.e. Bench press, Squat and Deadlifts. other sifus here more knowledgable than I

I mean i never have any consistent routine of eating ,
which mean like i have to eat 5 or 6 days daily..
I mean like once i eat ,
for example im having lunch just now , i ate kfc chicken 2X + Rice , Double Chicken Burger , Cheezy Wedges , Coslow , Mash potato..

I found that it is far more beneficial to spread out your meals cos if you think about it there is only so much your body can absorb at one go ..the rest well will end up in the loo. Youre better of eating consistently but frequently. Try to tone down fast food cos the sodium content (Salt) is bad for ya...not to mention all that oil and what not.

Take it from the guy that has eaten every single item on the McDonalds menu (this before they introduced the McBubur & Big N Tasty) in one sitting. [guess what I didnt gain weight either cos it ended up as waste in the loo)

r u indicating buffet is a waste of money?

here's a theory, go workout, you stay skinny coz your body thinks you dont need the protein therefore the body react by telling your body to shakes, such as leg shake, finger tapping, tossing and turning the body around while sleeping, these little movement burns some fat and keep skinny fat ppl like you from becoming fat. it's DNA.

and in order to gain mass or fat, you will have to workout to tell the body that YOU need the Protein to feed the muscle, therefore later they will start to store protein and fat for you to use during the workouts.


some ppl get fat easily some ppl are thin generally due to DNA and also family ancestry History. but for anyone to not be able to put on pounds or lost pound is just bullshit. Zyzz was a skinny fag.

oh forgot to add, by workout i mean lifting them heavies off the ground and then put them down, not walking around or running around. yes actually Lift things up and Put THem down

This post has been edited by Pepper: Oct 3 2011, 04:50 PM

That is really make sense , i thought like that as well .
But workout with less fat in my body is pointless though .
So i am thinking of mass weighing first , isn't it supposed to be like that no ?
Noob here

........................
read. up. more. topics like insulin, hormones, metabolism, protein.

its not about eating how much in one sitting, its meeting and exceeding your daily caloric demand of your body. people with high metabolisms (ie, hardgainers) tend to need more calories than the average person and vice versa.

you eat more than your body needs, it'll grow. simple as that. growing muscles or fat is your choice.

just a theory, bro. but yes. +1

working out with weights are meant for you to force your muscles to hypertrophy and grow. protein is needed to repair and grow it to adapt to the stress you're putting it under. muscle gaining and losing fat are 2 whole different processes. your fat does not turn to muscles.

so basically instead of trying to get fat, why not gain muscle!

why do u think i bolded his words and told him to eat 7 meals of fast food

lol i dont know why but im trying very hard to be nice these days. you had no idea how many sarcastic remarks i was gonna make about the getting fat part there..

dirty bulking? winter is near :C but srsly why do ppl want to get fat for?

but yeah i thought you were trying to be sarcastic about gaining fat instead of muscle

Ah well.

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Added on October 3, 2011, 5:32 pm i was being sarcastic facepalm.jpg

cuz he specifically said wanting to get fat

This post has been edited by razorboy: Oct 3 2011, 05:32 PM

thisisbetterthaniexpected.jpg

Go to a gym and find somebody who can guide u to get bigger....

it is called "genetics"....

your body wont store proteins... they use it...

look up "body types" in google...

i was a mere 40kg fag before i started working out...

Seriously bro i am really skinny .
How am i supposed to start those gym stuff if my self small and thin

How else do you think you're going to start? By sitting at home and complaining? Eat, train and sleep. There's nothing simpler than that.

I am not complaining this and that bro ,
But it is true that a lot of people who are skinny wish they could gain weight and a muscular physique, but don’t know where to start. And going to the gym can be intimidating when you’re a beginner.

doing anyone as a beginner is intimidating.

We all have to start somewhere. Everyone on this forum was a beginner either starting out skinny or overweight. If gyms were only for people who were fit and muscular, they'd be empty.

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Added on October 4, 2011, 11:40 pm

This post has been edited by -Dan: Oct 4 2011, 11:40 PM

Dayum.

Doing ANYTHING as a beginner is intimidating.

brah, dun said it out load here...later Hako find u 'intimidating"

bro you're a hard gainer...your food is not enough...
i am not a hard gainer and i eat much more than you

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Added on October 5, 2011, 12:22 amdirty bulking..awesome for those really skinny hardest gainer out there
they can pack on mass fast by just gulping every things on sight
how i wish i am an ecto ..

This post has been edited by theCrab: Oct 5 2011, 12:22 AM

[quote=theCrab,Oct 5 2011, 12:20 AM]
bro you're a hard gainer...your food is not enough...
i am not a hard gainer and i eat much more than you


good for you. but you have no idea how much my portions are and or my fat index or the results. But do what works for you and im just sharing what works for me. Besides my diet is catered to my age and metabolism rate. yep research a bit before spouting drivel

This post has been edited by stefanong: Oct 10 2011, 02:53 PM

here to make it easy,find any of those Bodybuilding magazine,find the one tha have those "mass gaining" article or guide on it.just follow them through....better if u found one tht includes diet guide with it

Dont think too much


My way


This post has been edited by helven: Oct 7 2011, 06:05 PM

Thread updated , still need guide for sifus here~

165 kg and you still want to increase your weight?

p.s: just want to have a LOL moment

look at my attached pic bro last year and current
im skinny . i manage to hit 65kg maybe because of my height
only manage to increase 4kg in 9months
plus this fasting month all my diet are interrupted..

Yeah I know, I just want to have a laugh on your typo. Hahaha.

Joking aside.
Within a 8 hours window, you can only eat two meals?
I can go for 4 meals but I opted for 3 big meals or 2 big ass meals but usually 3 big meals. One during Iftar (maybe slightly less so that I can do terawih), during Moreh or around midnight and the last one would be during Sahur.

lol haha didn't notice it till u mention it , sharp eyes u got there

yeah i only manage to eat iftar (usually manage to eat up till 3 plates of rice ) + kuih , some bread + fruits
and i will feel full until midnight . then i do some workout and from there i will felt tired and start finding some food ( usually bread / junk food ) . Sleep ---> sahur ( usually fried rice , bread + a cup of milk ) .
that's it , is it a good diet for this month ?

Unlike before ramadhan , i manage to eat up till 6 meals per day
im afraid i will drop my weight this month..

Well, I don't see any protein intake in your meal so it is not a good diet except for the milk. If you have a problem to meet your calorie intake, try to eat calorie dense food such as peanuts or any kind of nuts. A pack of peanuts have a whooping 600kcal (the normal cap tangan peanuts).

Thread updated.
----

Im about to hit the gym regularly .
Any advice for a gym newbie like me are most welcome

Read the damn stickies.... cant believe you posted your 1st thread since 2011, but till today you still no idea what to do?

2011-2013 these years, are you hitting gym?

Jgn la maree chill bro.
Yes i do . And ive read all the stickies . i just want to share with u guys..
not everything we can gain by reading only.

I've read your update and after all the food you eaten in a year, you've just started going to the gym?

A big fail I must said

This post has been edited by alien9: May 31 2013, 07:09 PM

we cant help u if you are not helping yourself.

you can come back a yr from now and still ask the same question. how fun is it for the regs to answer it yr after yr and yet u do nothing?

ask yourself this question - how bad do you want to transform your body.

Updated .
I have a question , is it normal chest grows will not be the same ?
because i think my right chest is bigger than the left side and it makes me worry . And during workout i can feel the soreness more on the right side not the left side . this is quite weird as i did the workout properly

damn dat metabolism!!

similarly how not all woman's breasts are symmetrical...

This post has been edited by GetMePhones: Nov 1 2013, 10:14 PM

use dumbbell as for your chest workout. eventually both will catchup.

What is the "stickies" you all talking about?sorry,newbie here.

updated .
Still working out on chess it seems that the hardest body part to build or shows progress . Im wondering why
And still struggling with bloated stomach

This post has been edited by arul94: Jan 2 2014, 05:02 AM

not hard. it take time to grow.

how is your diet?

patience is the key

Basically i eat everything

Breakfast 6.30am -rice with chicken breast + Eggs + Milk
Pre Lunch 11am- breads
Lunch 1pm - 3-4 pieces of chicken breast + Potato and coselaw . Sometimes with rice too
After lunch 4pm - Sandwich or boiled sausages
Dinner 7pm - Rice + Chicken breast or mutton + Eggs , anything .
Pre Workout 9pm - Snacks
Post workout 12 am - Massgainer protien shake then ill go to sleep

3 or 4 chicken breasts for lunch? You sure you not overeating? Got check for worms ah?

not everyday , maybe twice or 3 days per week . I eat Kfc dinner plate
mostly for lunch i just eat anything with rice

Hello. You must be very careful with dietary supplements, many supplements are harmful to health and can bring many problems. Have a balanced diet and exercise relalice need to gain muscle mass. The important thing is to be healthy

I heard protien suppliment will affect your hormone as well if we're lack of exercise , is it true ?

The chicken "breast" served at KFC is actually the chicken keel, hence the small bone in the middle. And their chicken are rather small. Largest I've seen also only the size of my palm. Try going to a supermarket and looking at the chicken breast they sell and you'll get what I mean.

Update 10/2/2015 , 0116hours..

Its been a year since my last update and about 1 year and a half i've been lifting .
Weight currently at 73kg+- maintain .

Current stats
Bench Press 160lbs with support / 130-140lbs w/o support .
Squad 110lbs
Deadlift 160lbs

Not very impressive . My weakest body part is still chest , still didn't grow accordingly to my other parts of body.
I''ver tried reps training & heavy weight training but still didn't gain much on chest .
Is it normal ? How long for you guys chest take to grow in shape ?

Your progress is horrible. Are you really training for 1.5 years? I was squatting 132lbs @ 56KG after 19 days of lifting. Current max bench is ~115lbs @56KG only after 30 days of lifting.

That's great for you bro
As for squad i cannot go heavy as im dealing with knee injuries .
I know its horrible but i keep improving from days to days .
Thank you bro i really need this kind motiviation

Anyway about the bench press, you should be able to bench press your body-weight in 3 months of training.

Meaning if you are 73kg, you should be able to flat bench 160lbs in 90 days of lifting.

How long you've been lifting bro ?

32 days only. You can see the link in my signature.
https://www.facebook.com/SkinnyToBuff90day

This post has been edited by Armesh: Feb 10 2015, 01:53 AM

Well that's impressive on your stats
I would love to see your progress after 3 months bro
Goodluck on your journey !

Thanx.
Honestly, it may seem impressive, but it is NOT.
It's just normal progress that every drug free trainee who trains and eat right can easily have. Me on the other hand is genetically disadvantage (small boned skinny guy) thus that progress is not that great also.
Since you wanna see my progress, I'll definitely post in this thread to show you a Bodyweight/132lbs bench press achieved in 70++ days of training. And be sure to like the page for daily progress lolz.

This post has been edited by Armesh: Feb 10 2015, 02:07 AM

Better go slow on the weights dude when you still don't have decent amount of muscle mass. Injuries will come often if you keep going heavy.

I train exclusively in the 7~10 rep range. So I don't go really 'heavy' at all. Moreover I always leave 1 rep in the tank, never ever going to failure.
The last I did anything heavy was the 60KG squat test, which was also not my 1RM, rather like 3RM.... which I only did 1 rep.

My progression also is %1RM based with built in deload, so I cannot rush the progression also since NOT adding fixed weight each session/week.

This post has been edited by Armesh: Feb 10 2015, 09:28 AM

Chill dude. I know that you have good progress but that doesn't mean that you get a free pass to talk to other forumers in a rather harsh way.

I'm just being upfront and telling/showing him what is normal progress. He should know what is normal. It's really bad if someone goes to gym for 1.5 years makes like 2 months progress, and when he ask the community no one points it out. It's better than saying "wow good job bro, nice progress, keep going!" and he does nothing to look into his bad training and keep spinning his wheels. At-least now he knows that something is wrong with his whole training.

It's like no one is allowed to give legit criticism in this forum.

This post has been edited by Armesh: Feb 10 2015, 10:58 AM

I'm not sure how spewing off your bench and squats numbers and how far you have accomplished in whatever number of days you've started training can be considered as legit criticism.

Maybe an ego check? And for sure this is not the first time you've been told about it right? But yeah, you can do what you want.

I think thats not normal progress , that is very good progress .
Honestly if you think this journey is 2-3 months game , i feel very bad for you . Come back after 3 months and see whats the progress you're making dispite the heavy weight training you did . Progress on lifting stats is one thing , in the other hand progress on your own body is another thing . There's no point if you able to benchpress 1000kg but your body makes no progress .
Its not about lifting it self . So you want to say after 6months you would be able to benchpress twice your body ratio ? After 9months triple your body ratio and so on ?

Looking at your pictures , im not impress the progress your body is making like how i impress by looking at your stats . But i really adore your passion in this game . I hope you will keep going and don't stop lifting . You're gonna learn many things from this journey by yourself . Thank you for your motivation dude !

I'll be lifting for years to come, not 3 months. Bodybuilding is a marathon.

2x bodyweight bench is no joke, it takes 3 months to bench 1x bodyweight, but 3-4 YEARS+++ of serious dedicated training to bench 2x bodyweight.

arul94

I'm not sure how long you would like this issue to keep going on. Another 1 year and half? If not, you need to do something about it and yes, Armesh was right about your lifting progress.

Start from scratch:

1. What's your goal? Whatever it is, you need to have a a proper diet with proper calorie intake to achieve your goal.
2. What's your training program? Different training program will gives you different results. Find out what's your No. 1 and we can find a suitable training program for you.
3. Consistency is key.
4. To achieve great progress, you need to put efforts in it.