Roger that sifu, will consume the GNC until finish and replace it with solid food.

What you mean by lunch sucks! Hello, I just didn't elaborate what I ate for lunch lah.... I do take chicken and fish all the time but thanks for the advise yar

A can of sardin eating just like that?

Alright sifu's, give me a break hahaha. I'm just a newbie to this so need time to adapt the situation here. White flag here babeh

No one is pressuring you yo.. and I'm not a sifu. I'm a beginner too. Yes, down it like a man.

if every things is crap, how u bulk bro?

By eating non-crap food.

Rather than processed meat, I eat normal fresh cut meat from butcher. Rather than Milo, I drink plain water. Rather than white rice, I eat sweet potato, yam. For breakfast instead of sandwich, milk/milo, nasi lemak with not a very spicy sambal, GNC weight gainer blend with milk, I eat oatmeal with eggs + capsicum. That's healthy food.

This post has been edited by alien9: Aug 18 2013, 09:18 PM

what do you think on 'IIFYM' ?

Some people do well on it, some don't. If you can bulk successfully without gaining much weight on IIFYM, then go ahead. Some people who have gluten-intolerance, some don't. It's not one size fit all.

Hi, im new here trying to lose weight and currently i cook rolled oat with milk as breakfast and a big cup of green tea. will this increase weight ? im 172 cm and 103kg

holy shit, that's ton of fat.. deduce calorie intake, and workout~

Yalor reducing and start going gym im still not really good in finding what food i should avoid, can guide me a little ?

reduce overall calorie intake, and must avoid sugar.. tht would be general principal I guess? the hardest part is your habit, build it by hard.. go read stick posts to knw more..

yeah but damn lots to read

Welcome to reading world dude! Trust, most of the sifu's here are really helpful

Hi, I'm 71kg and 5 feet 10' inch, i still look skinny and have a somewhat fat tummy sticking out, i want to know what i should do in terms of exercising and consumption.


I have one time weekly workout plan which i don't miss. Mostly at home doing home abs workout routines and lifting weights (4kg) of up to 300reps+2 sets both biceps and forearm training. One week, i do biceps, the other week i do forearm. And I do push ups like 2 times a week up to 30reps + 2 sets. I never bother to go out and do cardio, is that why my tummy is shaped like a balloon. should i start?

These past few weeks i've been getting more and more interested in increasing my routine two fold so i get a curvaceous body? What supplement should i get and consume pre workout and after workout wise to double the result?

This post has been edited by rickysay: Aug 23 2013, 09:00 PM

Just eat more and lift heavy bro.

I'll give you the best advice no money can buy. It's even better than all the supplements in the world.

Are you ready?

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Read the stickies.

Are u kidding? I am 173 cm/68kg and ppl said I am skinny. If u are considered not too skinny then I must be fat

this kind of eating is for mass gaining...but what if we just want to firm muscles? Do we still consume 'some' protein?
Or losing fat is a part of muscle gaining?

This post has been edited by Aeon_Clock: Aug 27 2013, 07:54 PM

Whats your definition of mass anyways? What do you think lean muscles grow on?