Dear Sifu's

I'm currently hitting the gym almost everyday but however I'm not having a big body neither too skinny, around 53kg with 173cm height. I once over heard a brother at the gym sounds skinny people should eat every 3 hours in order to weight up the body and for workout to built the muscle. Can anyone advise me on this matter.

Another 1 more things is, I'm intend to get some supplement for gym purpose, having said this I'm not looking for a buffy body but just fit and nice. My friend told me supplement must be taken before and after gym. There are two type of supplement which is before gym and after gym! Kindly advise accordingly.

Thanks peeps

you dont need a new thread for this tbh, but anyways:

your friend isnt wrong, eating every 3 hours means you're getting the additional calories you need to grow. what he didnt mention is the volume. doesnt matter if you eat every hour if you're not getting the required calories end of the day. vice versa, you can eat twice a day and still grow provided the volume is enough. timing of the meals is not important, getting calories in is.

supps taken before gym is call pre workout supps. these include bcaa, creatine, caffeine, NO. Look into any online shops available to see what supps suits you.

after gym is post workout supps, ie whey protein, mass gainers, creatine, etc etc

also there are supps taken during workout, called intra workout supps, ie NO, bcaa.

however, that said, IMHO the timing for supps doesnt really matter, in exception of bcaa, creatine and NO. The bigger picture here is to grow, so the most important thing to do here is to get your calories in and your MACROS right. dont bother about supplementation, its a small factor atm.

NO = nitric oxide?

yeah

So now I should take meal in a healthy diet way which contains calories to boost up my body.

Perhaps, can you suggest me or provide some explanation type of meal that I should consume? I'm not really good when it comes to food, I only know how to eat haha.

Here's some stickies from above. Did you read them? o.O

https://forum.lowyat.net/topic/1224847

https://forum.lowyat.net/topic/301136

https://forum.lowyat.net/topic/350964

'not too skinny' wat. i'm 5'4" and i'm almost 60kg. plus i'm an ectomorph. just eat lots of healthy food. the less processed it is the better. oatmeal is great.

This is my first time here buddy but thanks for the sharing, really helpful!

Sounds a little convincing thought haha, thanks buddy

hey im also having ard same dilema as urs.... height ard 168cm here weight ard 56-58kg.....its been a challenge for me to breach that 60kgs marks....just started going to the gym again n hitting some light weights...yeah its a challenge for skinny ppl like us to gain weight but seen as well many other have succeed...

That's why it's hard for you. You didn't mention anything about eating more food.

I'm not alone after all, sounds a bit safe now! By the way, welcome to the group haha. Well, all we need to do is eat, eat and keep eating, don't give a change of your stomach to be hungry. But remember, eat in a healthy way yar! I'm taking GNC weight gainer and it really does it jobs actually, you'll not see any changes in terms of your body size but changes in weight yes.

I was at gym yesterday and this one brother come and guide me. He was even skinnier than us, 50kg when he first joint the gym and now hohoho you name it! So, the point here is eat!

Well not for me at least, now! Hahahah I'm eating all kind of healthy food,

8am - Brekafast (sandwich, milk/milo, nasi lemak with not a very spicy sambal, GNC weight gainer blend with milk)

10am - Milo/Milk, Gardinia Bread

12/1pm - Lunch, plain water, fruits

3/4pm - Milo/milk, fruits, Gardinia bread

6pm - early dinner (pre worked) (Eat 1 or 2 hours before gym)

10pm - burger (with only bread, chicken ham, vegetables), GNC Weight gainer blend with milk (Post worked)

Hope this help, at least for me hehe. So determined at gym nowdays with those machine!

Pretty good but u gotta whack more solid food into your mouth. Let's compare with mine.

7.30am - chicken egg x3, outmeal, banana x2, milk (250ml), fish oil & multivitamin and whey protein.

10am - oatmeal & granola bar

12pm - chicken rice (extra chicken breast meat and rice). Sometimes I whack two plates.

4pm - oatmeal,banana x2 & granola bar or cereal

7pm - chicken breast and whey protein as post-workout

9pm - milk and fruits

10pm - sleep

Previous: 57kg
Now: 70kg
Bodyfat: 14~15%

A good one actually! Nicely done hehe....should try oatmeal but not fish oil because my body oily skin type and big no no to granola bar hehe....

How is Gardenia bread = healthy food? milo even.. chicken ham?? processed meat (you have no idea just how much sodium is in there). what's for lunch and dinner?
i think u're still under eating. unless your lunch is 1/2 chicken and dinner is the other 1/2 chicken. throw in 1/2 a dozen eggs in there man...

Alright, roger that sifu hehe

Your diet is obviously not healthy. Milo is crap, weight gainer is crap, gardinia bread is bad, burger as process food is terrible. Far from being healthy. wts6819's diet plan is a good healthy diet but I'll add a serving or 2 of vegetables in there.

I'll say ditch that GNC weight gainer ( or consume it until finish) and replace it with more solid food. Bear in mind, you can't train your stomach to consume a lot of food if you are relying on mass gainers.

you wan to gain mass it is? honestly you don have to eat so many time(6 times per day).

and why your lunch so suck? plain water with fruits? come on, take la some rice, chicken, fish...

if you replace you mass gainer with rice, it surely taste delicious right?

anyhow calories does matter..

How is that healthy

This is what I'm having now (tryin to moderate bulk).

breakfast - A can of tuna/sardin or 3 eggs + white coffee + oats (5 spoons)
lunch - whatever meat + food with protein and some carbs (this one can't be planned, makan with colleagues)
pre workout break - some quick sugar spike, mostly just coffee or watermelon slices
dinner - boiled skinless chicken breast (8 oz or more) + elbow pasta 100-200grams + some broccoli chunks + 3 eggs + smooth tofu + 350ml milk

after dat dinner, I'll be lyin on my bed bloated

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?