if u have a bit of belly fat means ur metabolism isnt really that high...u can gain weight and built considerable amount of muscle easier compared to really skinny ppl that doesnt even have belly fat...

u concentrate too much on protein amount until u forget about total calorie intake me thinks.... try up ur calorie intake by 3000kcal per day for a start... i read somewhere the ectomorph type guy able to increase almost 30 pounds of weight in just 3 months...but he eats ard 5000kcal perday and he starts with 3000kcal per day...

i recently gain weight frm 59kg to almost 65kg height 170cm in a space of 3 months...and my weight already hit a plateau the past 4 weeks...my average daily calorie intake ard 2.2k-2.4kcal plus daily gym exercise 20 minutes 2-3 routine...this much kcal intake is sufficient for body and weight maintenance...but not sufficient for any noticeable weight increase anymore for me.... splitting meals every 3 hours only go so far...the next step for me is to up those calorie intake per meal...

ur ideal weight should be ard 73kg with bmi at 22.5.....that is the rate whr you look just nice not too fat or too skinny...if u weight lift and get that weight u will look really smart wearing any type of shirt...

some tips for ur workout session....lift real heavy but low repetition around 6/7 per set n do 3 sets...make sure by the 2nd n 3rd set set thrs a fail final few reps....give only 1 minute break between every set...if u want to bulk up then follow it...it works for me...if u spend only 20 mins workout per day you can workout every day...if u put higher intensity workout more than 40 mins and too much sets then u should rest the next day...you will see big improvement the 1st month if u do it right...

some link for ur reading pleasure n motivation: http://bonytobeastly.com/the-tale-of-two-ectomorphs/

This post has been edited by max_cavalera: Nov 5 2013, 02:37 AM

Firstly, BMI is shit. It's unreliable. Most fit athletes are obese based on BMI measurements. Metabolism is not measured by the amount of fat on the belly. Those are usually genetics related. Some body store their fat else where, everyone is different.

And what's with that 20 mins workout? Does workout have to be completed in a fixed amount of time to work?

To TS, just follow what most people told you here but not all. Not every body works the same. You have to trial and error. I would suggest sticking to your same diet but add on slowly (eg, add in 100grams of san remo's elbow pasta - 182calories & 6g of protein). Measure your body stats for a month and see if you'll gain. If not add another 50-100g of pasta. This is how you should gauge your diet, progressive load and monitor closely. Once you start gaining then you can start slowly adding from there.

better to eat more healthy food rather than fast food

Define healthy. There's a guy who had McD for all his meals for an entire month. He lost weight, his fat percentage dropped, his cholesterol level dropped. The key being even though he ate McD everyday, he kept his carb intake low. He's still on a caloric deficit despite having McD every meal. You can eat vegetables everyday and you can still get fat if the calories are above your maintenance.

This post has been edited by GameFr3ak: Nov 5 2013, 09:45 AM

Carb intake low meaning no fries and no coke? Pure patties and buns aren't too bad of choices.

No man. He ate them too.

He ate double 1/4 pounders, big macs, large fries, sodas, apple pies, all the 'good stuff'. He limited his calories to 2000 a day. Walks 5 miles per day. He tracks his carb to only around 100~grams per day. No limit on fat at all.

How's it possible to eat fries, apple pie, and normal soda while limiting to +/- 100 g of carbs a day? Lol please provide link to this guy's meal plan.

Well fats and protein are quite okay, especially the quarter pounder, not too bad of a choice. Considering he's limiting carbs to <100g per day (most sources of bad stuff), it's understandable how his markers all improved.

He don't necessarily eat fries and buns every meal bro. He just eat whatever as long as it's not exceeding his daily carb intake. It's actually a documentary which this guy made to counter a different documentary that criticizes fast food being the mother of all evil obesity. The documentary is "Fat Head".

It's about knowledge. If he's limiting carbs to about 100g per day it also means he's limiting a whole lot of refined carbs (e.g. sugar) and other chemicals. I believe his consumption of apple pies and sodas probably constitute small time dessert indulgences only.

These are sources that are contributing to the US's latest epidemic: neurological disorders such as Alzheimer and Parkinson's disease growing at a very fast rate among the population. Malaysia is not far behind either, with diabetes being one of the top 5 public health expenditure and half of the population being overweight.

This post has been edited by DT1: Nov 5 2013, 10:48 AM

hi bro. yes agree that bmi is shite, but specifically for pro athletes...i got a monster best friend whose height only ard 168cm but weight in ard 86kg....it would be considered very obese but hes muscled pack...

im giving ts tips if he wants to gain weight as a casual weight lifter n having ideal weight for normal person n non athlete type...not everyone aim to become hardcore bodybuilder...some ectomorph dude like me just need to look good in shirts with broad n strong looking shoulder, puffed chest, full looking arms...

Updated my epic cheap meal plan to gain weight :

7.30am : 700cal~ 2eggs + 2x sandwiches + 1 cup of fried rice
10.30am : 250cal~ peanut butter sandwiches x2 slices
12pm : 600cal~ lots of meat, vege and 1.5 cup of rice + banana/apple
3pm : 250cal~ peanut butter sandwiches x2 slices
5pm : 250cal~ 1 chocolate bar (sneakers/mars)
6pm : gym 30-40mins (only 1-2 kinds of exercise per session 3x a week)
8pm : 600cal~ lots of meat, vege and 1.5 cup of rice (mcD 3x a week-to be taken after gym)
10pm : 500-600cal~ mamak magie goreng/roti canai/wheat biscuits and slp.

Thats above 3k cal per day. Roughly rm25-30 per day. Im lazy to prepare home made shakes. What u think of this plan? pls advice..

The formula of daily cal burned/basal metabolic rate for males:
66.47 + 13.75W + 5H - 6.75A : W=weight in kg, H=height in cm, A=age
my BMR is around 1700, im taking nearly double kcal my BMR per day..good?

This post has been edited by Davy123: Nov 6 2013, 04:00 PM

Woah, you're on some crazy bulk? Why not slowly increase and measure weekly for gains? If you suddenly increase that much won't get just get fat?

You are doing it wrong when trying to calculate calorie while trying to gain weight, you just stuff those food into your mouth till you puke.

If puke then won't it be wasted?

dear ts,

your TDEE is approx 2.2k, since your calorie intake per day is 3k, so by right, eat consistenly 3k , will leads to gain weight.. if eat less than 2.2k, means loose weight.

anyway, it is because you didnt exercise alot, thats why all the excess calories turned to fat, and store on your belly, since you said you have big belly..


i just started to train and eat alot, gained 3kg in 4-5 weeks, eat less than you some more... 4 meals per day, targeting about 2.3 to 2.4k calories intake only..

btw, define your exercise? 1-2 type of excerise? or you mean by body parts, say chest + shoulder day, means 2 excersie?