Morning
-5 eggs ( 4 white, 1 whole)
-3 slices bread with peanut butter
-having POST's brand cereal with milk
-sometimes a banana if there's any

Then head to gym workout.
After gym, one scoop protein shake ON gold.

Around afternoon
-Yogurt
-banana if there's any

My late lunch
-approx 250g of chicken breast ( Or one piece of salmon)

Few hours before dinner
-1 protein shake

Dinner
-Whatever my mum cook, mostly rice and meat and veges stuff. If my mum cook porridge or noodles only, I'll probably go mamak for nasi lemak...
Before sleep
-Another protein shake.
I workout 3 days a week, badminton (2 hours) on the other 3 days. One day rest.
My meal is almost the same everyday except on the day where I do nothing which I simply eat.
Been doing this for almost a year now while varying my meal, this is the latest one.
Only minimal gain in strength and muscle.

Start 70kg, now 78kg.
Height: 176cm.
I'm those thin looking guys with a lot of weight but recently gained alot of tummy fat.

My waistline increased by almost near to 2 inches form 31 to 33.
Biceps currently at 13" from 11"
My quadriceps is at 24"
If I never ask, I'll never learn more.
Hopefully someone could help out.

anyone can tell me what do ya'll wear when squatting, i've just ripped another shorts off.
pants that ived tried >> normal shorts, jeans, football shorts, basketball shorts, some of them are not comfortable while some of them ripped

anyone know any reliable websites that i can buy sweatpants on ?

anyone could do a form check on me? Problems I spotted is my arms during squat, tend to go too back. Low-bar squat position.

anyone here including sifus using lifting straps when going heavy? might as well consider buying lifting straps though. any opinion?

sorry to interrupt, may I know why straps are a must? Been dl-ing raw since i started, and the i feel that after a few heavy reps my grip weakens, are straps the solution?

Ronnie coleman who deadlifts 800lbs uses straps and gloves so why bother? Unless your grip is strong then don't use straps

How to improve grip strength ? Any effective ways ?

guys wanna ask anyone of you experience this before

basically i have been cutting for about a month, first week lost 2kg by dropping carbs, and another 2 KG total for 2nd 3rd and 4th week

however i realized all my lifts didnt drop... but same goes to my bodyfat it didnt drop either, only body weight keeps dropping?

possible all of those 4KG are water weight ? lol thats alot... i've pretty sure i eat below my calories maintenance

it is soooooo challenging to lose weight (i mean fats), requires strict discipline : X

all foods have so many caloriessssssssssss   

and leads to caloric surplus : X

and i try to burn the calory by working out, such a pain : X

and counting calories is such a pain : X

and there are a lot to learn coz i am still young : X

mcm mana nk besarkan kaki( calves dan quad)? sy x ambil protein. byk mkn daging n telur je. around 50 g a day. im68 kg.

sy besarkan calves dgn skipping 20 minit. besarkan quad dgn squat bodyweight je. dh seminggu tp x nmpk hasil lg. betul ke cara sy ni?

tima kasih kawan2.

hello im skinny here.. ;(
is there any where for making my body more muscle up? without taking all those supplements? what should i do,i dont's..? im too skinny,and that awful...

Guys, I wanna ask how to replace back the days I missed my workout due to food poisoning? Double the sets?

guys any tips on building grip strength? i'm struggling to grip especially deadlift i can only grip up to 90kg. i cant go heavier

hi guys, i was thinking of diet to lose fat by doing low carb diet. i already started today. so basically what i am doing now is i consume calories around my BMR, 3g protein per my BW, 50 to 60 g of carbs and the rest of calories from fat. I plan to do it weekdays. For weekends Im going to eat at my TDEE, 3g of protein per BW, 1g of fat per BW and the rest of calories from carbs. Question is, im going to do it for 5 days, is it too long before i reintroduce high carb diet which is on weekend?

Hi everyone! 

I'm new to body building and trying to read more on food and nutritions. I am 165cm and 55kg, I go gym 4 days a week and drinking on complex pro gainer 2 times a day 1 scoop mix with water. I am following Jim Stoppani shortcut to size workout (http://www.bodybuilding.com/fun/shortcut-to-size.html)

My meals
Breakfast: nasi padang (2 curry chicken or rendang lembu)
Afternoon: Complex pro gainer + 3 half boil egg
Dinner: Pasta/Steak/Salmon
Supper: Complex pro gainer

I have been trying hard to eat more and increase my meals, can sifu please advise what I should buy on my next trip to supermarket? I know I need to buy oats, peanut butter, granola bars, milk, banana nut crunch, not sure what else and more importantly I'm not sure which brand to buy 

Also aside from food and ON Complex pro gainer, what supplements do you recommend for bulking?

I'm also wondering if ramly beef patty is good hehe.. I like those 

can help check if there anything wrong with my form

ooh i saw that too, dont usually do that often, unless like im in a rush for the lift 

did i used too much back and too little leg on my deadlift or is ok

Guys I am really skinny, my body type is like those marathon runner. I used to jog alot too few years back.

Few months ago I tried to build my body, muscle dint appear much. Could it be because of my gene? my DNA?

Is it possible for a marathon runner body to build muscle? Build muscle as in like sprint runner body type, bulk and muscular.

This not approve, what if built muscle on hands/legs but hands/legs still have fat?

If can then bagus

Maybe should try to just shred the muscle in bicep without interrupting the fat at top level..

owai... what am I even talking?

Sounds like will work lah, but in reality might not because workout alot will burn most fats already...

Else makan till fat fat first then after that workout, then have excess skin.

was wondering what shirt you all wear to gym
my marathon shirt all koyak n eyeing on those 19.90 shirt in uniqlo but not sure is that durable onot
anyone tried that?