Hi guys below are my progress.

comments please

btw i have scoliosis, so my right side back is larger than my left.




sept 2009



2013

haha last time is skinny until got 6 pax. so its not really a proud thing

thats absolutely true bro!

im taking in quite clean ady. less fat and salt and such.

i have not eaten any fast food or friend food the the past few months already.

i calculated my daily caloric intake also like insufficient to gain weight.

i also duno how i gained fat.....dem.....nutrition is the hardest part here

According to scoobyworkshop calculator. I need 2218 cals to have a clean bulk

I calculated before, I dont think my diet touches the value above. But im gaining fat.....Sigh.....what can I do?

I'm thinking of switching back to mass gainers(anabolic peak) instead of whey to hit my caloric goal.

My meals revolve around below.

Breakfast
1 cup milo with oats
multivitamins, 1g Vit c, and 500mg Vit E

reach office
2 scoop met-rx natural whey, 260 cals,46g protein
1 apple
1 medium sized tomato

lunch
1 slice pan fry sting ray
1.2xcup white rice
vege

or pan mee noodles large or any noodles(large)

or chicken rice breast add small rice and extra chicken

or mixed rice with lots meat and vege

tea time
120g steamed chicken breast
1 medium tomato

dinner
1 cup white+brown rice
280g steamed chicken breast
vege

or anything revolves around that

1-2 hrs before sleep
1 cup of anlene milk with oats

okay ill calculate again