ok..my eating plan..2 types n i was thinking which will be the best..
morning-tuna n bread with some low fat mayo if possible..apple..
lunch-tuna bread again or have chicken rice outside due to work..
dinner i will try grab some rice with fishes,vege n meat on it..

if my work allows me to eat in between everything will be the same n in between morning n lunch i will have fruits n same goes to between lunch n dinner..fruits too..planing to take shakes once i wake up n before bed..

ya..that is another thing that i know is vital..all i want to know now is the protein parts..what to get n which to get that works better??i will go through a 5/6 meal per day n try to consume better quality food such as salmon,tuna,fish,chicken breast n stuff..what i need u guys to help is about the protein..as kmaru said a few of his frieds tried up n resulted that way..its better for me to seek what is important first rather than i try it blindly..

but now i want to take protein shakes n i just need the viewers kind help..
-wholemeal bread with tuna(2 slices)
-lunch will be chicken rice/subway
-dinner rice vege n meat
that is one
-wholemeal bread with tuna n oats
-3 hours later hard boil eggs
-chicken rice o subway
-3 hours later fruits or nuts
-dinner rice,vege n meat..
this is two..my god read properly i said another is inbetween n another one is not...

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Added on August 24, 2008, 6:06 pmim planning to take shakes is because it can really boost up in protein needs..this is what i plan of in the future but im afraid if i can have those..so i might need proteins help...of course i will try my best to stick with a good meal...

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Added on August 24, 2008, 6:08 pmn dont worry..all in small quantity..1 bowl of rice..everything 1 maybe eggs i will have 2 or 3..try put in as much chicken or fish in my dinner n my chicken rice i will add more meat on it..try n reduce the rice amount..

workout routine that is under my plan is to train biceps n backs,cardio,triceps n chest,cardio and shoulder n legs,cardio n rest..or upper body,lower body rest/cardio then upper body,lower body then rest for another two days or cardio in one of the day..all this i still need help from u guys whether is that ok with me or should i progress something different??

do u know what is supersettings???i dont think i have to be that specific..its either u help or not..thats all..

first, why do you think you need to increase weight ??? your body weight ( even when you were sick 58.8) isnt considered underweight. It's in a normal range of BMI 20 something.

you dont need to worry so much, just remember, a variety of food, plenty of exercise

for boys, the reference for normal body fat is 10-20, so in this case, I dont know why you want to go to one digit.

remember, health is more important than those big musscles
strong doesnt mean you need to have more muscles
this is some wrong idea which i guess we should get rid of

well, maybe you just see strong in one point of view =)

ermm what is protein shake actually? as a supplement or as ur diet, mean u only drink the shake to get all the nutrient everyday,act like a balance diet?....

and if u have ur diy recipe... could u post it here? i search from utube but some of the ingredient is alien to me

help me!!
Im 20 n I weigh 40kg!!
My height is around 159-161 cm.

I want to gain weight n build abit.

can anybody give me suggestions please? thanks