I will jump straight to point...

I am about 170cm tall but 43kg, which is totally underweight. Probably because during my younger years I did not have proper dietary.

Now if you look at me, waist is only 23" which is totally like a girl's dream (some of my girl friends did tell me they are 'jealous' of this body I have but am not).

I've just put up (hung) a 3ft (20kg) heavy/punching bag just to work out, as my mum complains that I do not do anything when I'm home. I plan to get heavier bags as financial allows but for now

Question :

1) What should I consume now to increase my mass/weight/body size?

2) How should I work out at home (DIY) ? Currently I do an hour a day just on the punching bag, no cardio yet as my area is quite... not suitable for that.

3) Proper dietary would be?

4) Do's and Don't's ?


If you want picture of my body...

Reference, real one later as no one knows how to operate my dslr something like this now because I've gained a tiny wee bit of meat during the times I've been away from college.
http://3.bp.blogspot.com/_2hZKPEw9DZ0/R-OV...8/s400/sion.jpg

This post has been edited by patienceGNR: Aug 29 2012, 11:05 AM

you need to start eating more. how much do you eat a day? double it for a week. see how it goes from there. what you want right now is to add mass to your body and without eating a lot, you won't be able to.

p.s: read the link on my signature for further info

if you punch the bag long and fast and hard enough, that's enough cardio+some resistance training. However, cardio training would burn up calories, which would go against your goal of building muscle.

I suggest you have a look at Mark Rippetoe's Starting Strength, there's a wiki for it.

Um, breakfast at 9AM (it depends what my mum buys or prepares). Lunch at around 2PM. Dinner at 7PM. No supper as I am no longer in KL. (tak ada kaki for supper also lol)

I do punch it fast. But I can't say how fast though, just 1-2-3 punches, add with a side kick.

I will read on the guides. Thank you bros.


EDIT

Just read this but how can I find out? Many of my friends say my metabolism is very high which is why I lose weight or can hardly gain weight at all. And I've tried taking 2000 calories supp previously, one whole tong (the usual 5lb one) also didn't gain weight



This post has been edited by patienceGNR: Aug 29 2012, 11:31 AM

in no particular order you should add to your existing diet (i assume you eat at least 3 meals a day of reasonable proportion of rice, meat and vegetables) the following on a daily basis:
- 1 cup of almonds
- 1L of whole milk (approx 4 cups)
- 1 cup of oats (mix with cold milk or hot water, to taste)
- 2 tbsp peanut butter to the above oats

and finally, don't EVER let your mum prepare your meals from now on. ignore what she says when it comes to foods. you need to eat a lot. and when you think you've eaten a lot, add a little bit more and those foods above EVERYDAY because you need to be hitting your daily caloric mark in order to gain.

the last thing you need is more cardio.

i'd suggest you use the punching bag as a decent set of weights to begin with. you can start with overhead presses/squats and/or typical sandbag workouts. google is your friend.

face the facts that you will eventually need to visit a local gym that fits your budget or purchase your own equipment. unless your ultimate goal is to just put on weight regardless if it is muscle or fat.

Thanks for the input. I can purchase my own equipment as my brother uses them a lot too. I'll note that food intake but one thing, that 'recipe' - 1L of milk and those other stuffs mix, and then split into 3 daily meals?

And it's fine consuming beef and more beef right? I have not eaten beef until last year when I was out of home - during college time. Parents are the typical religious (Buddhists) and they don't consume beef. What are the meat that I should consume in addition to the daily diet? (other than supp)

u can mix and match as you see fit. usually for my breakfast i'll just have a cup of milk, oats and anywhere from 2 to 4 tbsp of natural peanut butter.

beef will be good as you can get your good oils from it but choose lean ground beef or steak cuts. your choices are chicken and fish. you can venture to game meat as well but i'm guessing that would be expensive in the long run.

what supplements are you on? besides having a protein shake to ensure you get enough protein daily, your other supplements should pretty much be at least 2g of EPA/DHA from fish oils and a multivitamin. i don't see you needing anything else at this point.

Alright. I'll mix whatever I can get

No supplements for now because I'm starting all over again. Making sure all I'm doing will be right now. I grab more info on nutrients and calculation for those fats, calories, etc per kg and start working on all of it