Ah, easy. Eat what you like, just make sure by the end of the day you're eating at a caloric deficit. You to do below.

1. Know your TDEE.
2. Track your food intake.
3. Eat at a caloric deficit of 500 calories (up to you).

Optional : Read up on nutrition and dieting.

any opinions on what to substitute for dairy products? it will cause acne if i consume too much, even whey as well. i can only take 3 times a week to stay out of breakout.

Guys I need some advise on my daily exercise. Okay since I'm new to this section and body building, I hope some of the guru can give some advise as I really wanted to change my lifestyle and my body shape. I'm currently in a bad shape, skinny and underweight let me give you some of my info my height is 150 - 160 and my body weight is only 40+ in KG. So I decided to get some weight gainer and I just bought a weight gainer "MONSTER MASS" supplement. My question is what is the most effective way to intake the supplement with exercise.

With that bolded part, what makes you think that the MONSTER MASSSZ will help you?

Hi Otais,

Can help me calculate is this enough for me to gain weight??

Breakfast

Half boiled Eggs - 2 Ea
Roti Bakar - 1 Set

Lunch

Nasi Putih - Standard normal portion
Sayuran - Standarad normal portion
Chicken - 1 Pcs

After workout at Gym

400ml water mix with 2 scoop of Inner Armour Anabolic Peak

Dinner

Nasi Goreng Ayam/Nasi Goreng Patayya


Additional Details;

i'm 170cm and 56kg.

too much bad calories and fats from what i'm seeing

"bad calories''. Do elaborate further on what's the difference .

holy crap its buff kshen from sri utama

Hahaha heyyyyyy

hi all... I'm newbie on body building.
I'm thinking if I change my mass gainer to whey. I'll still gain weight with eat alot?
before I went to gym for 3month only little bit gain. after I see this thread just... Wow, alot knowledge for me to learn here. :) thanks guys :D
actually alot ppl said that take mass gainer waste money. I only take the supplements after I workout ( I workout on night )...
because I don't like to eat alot Be4 I slp... and now I planing to change my mass gainer into whey... is that fine?
thanks :)

YES, provided you eat on calories surplus.

Thanks~! Gonna grab my whey next week then. more save also...
between, any different for the whey protein and whey protein isolate?
how to choose?

got money, then buy isolate, no money then buy normal whey protein..muehehe

Huh? Serious or not?
Between which whey is low or no lactose?
After I take supermass I seriously scared d.. Zzz

Hi guys. Need some advise on my daily meal here.
My goal is to lose fats. Currently 168cm, 65kg.
TDEE is 2200kcal/day. To lose weight is 1500kcal/day.

Breakfast:
2 tablespoon Milo + 4 tablespoon oats
2 slices of bread + peanuts butter

Lunch:
4 egg whites + 1 whole eggs

Snacks:
2 scoops of whey protein

Dinner:
Chicken breast + vege

Please give some comments. Thanks alot.

I would lower protein intake and increase carb. Still your choice as long as total calorie throughout the day is in deficit. 700 deficit is too extreme IMO. I would go for 1800kcal first. And decrease it gradually if there is no weight loss. Don't aim for extreme fat loss in short period.

And I would personally eat the bread for my lunch instead of breakfast. How could you stay full for whole noon with just eating 4 egg whites and 1 whole egg...

Lol. okayy, thanks for the suggestion.

I haven start my diet yet... but I plan to eat like this

7am
- oat meal , 1 whole egg.

9am
- Milo, biscuit+ 1-2 egg

12pm -1pm
I eat what my mum cook, bring to my work
-rice, vegetarian, meat...

3pm -4 pm
- Some biscuit maybe # sifu can suggest any better food can replace this?

6pm-7pm #pre-workout
- wholemeal bread 2-3 slice+banana+some peanut butter..

8half - gym till 9half 10 pm

9.30-10pm ?post-workout
- mass gainer.. #plan to get whey, maybe I go for San brand. or any suggest?

I'm 55kg 169cm.. I'm hope I can gain more muscle and better look
thanks

This post has been edited by patrick94: Oct 3 2014, 06:40 PM

7am

fruits
5oz oatmeal
100g chicken

10am

3oz peanut
2oz of skim milk

1pm

fruit
5oz oatmeal
1 slice of meat patty
50g chicken

4pm

5oz oatmeal
200g chicken

7pm

6 whole eggs

11pm

3oz peanut
2oz skim milk


no idea how much calories i eat a day
could be 4000 calories or above

This post has been edited by ya u mad: Oct 4 2014, 02:39 PM

what are you planning to do? 4000kcal for bulking?

This post has been edited by akiratm: Oct 7 2014, 03:55 PM