Hello,

I would like to know how to increase my weight? My weight was 65kg @168cm height. But eversince I started working last few month, my weight been dropped to 58.8 [Last Checked when at that time I was sick].

One of the main reason is due to change of my working schedule. I just got transfer to work in Retail Hours 11am to 8pm. And my break usually at 3pm and 15mins at 7.30pm.

Also, I'm planning to commit to gym in next 2 month period (jogging on next few days) and in the mean time I would like to keep my weight up, rather than underweight. Any advice?

Morning [8.30-10am]
~ Milo/Milk
~ Bread with Peanut Butter
~ Mee

Lunch [2.30pm/3pm]
~ 2 meats w/ 1 vege Economic Rice
~ Fast Food McDonald/KFC

Snack [7.30/8pm 15mins Break] Seldom
~ Bread

Dinner [9/10pm]
~ Mee or Rice [Takeaway Food from Hawker Center]

I usually sleep around 11.30pm or 12am w/ a cup of Milk/Milo

Any advice? I working in Retail-alike therefore, don't have the privilege to take small snack during my working hours.

can somebody help me with my diet?
my body fat level is currently 14%, i wanted to be in single digit body fat percentage, how can i reach there?

Wake up at 4:15am(cause later i gotta go to study)
do cardio for 30 minutes with empty stomach+a little crunch and chest
4:45 - two glasses of skimmed milk
7am - four egg white+potato+carrot
9am - economic rice. dining out: half cup brown rice+two greeny veggie(I'm a vegetarian but eat eggs and milk)
1pm - economic rice, dining out: half cup brown rice+two greeny veggie
3pm - 20 grams of peanut
5pm - 2 whole eggs and 1 egg white
8pm - snOOze~

basically i get 60 grams of protein every day, cause I heard that eating too much protein can lead to kidney failure and a vegetarian lifestyle is healthier and makes my mind clearer
I heard that the body can manufacture protein out of amino acid in grains, veggies and legumes, so i don't eat too much complete protein
my weight 56kg and height is about 170cm, basically an ecto
daily energy intake is about 1800kcal to 2000
can i reach 9% body fat level with this lifestyle?
(p/s: I just wanna get ripped, not bulking up)~^thanks

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.

Some people don't like being skinny. Some people also want to get stronger and that's usually easier to get if you put on more muscle.
Aesthetics and performance. First one's subjective but most seem to prefer the lower end. Performance, pretty obvious, no point elaborating.

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

You don't become less healthy by putting on muscle mass, the whole protein kidney issue is a non-issue given proper diet control.

Strong doesn't mean you need more muscles... Ok... You bench press 400+ lbs at 110 and let me know how you did it. There is a reason why Bruce Lee kept such a low bodyfat %, there's a reason why athletes do it aswell.

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

im looking to lose weight, now ish 180 cm at 83 kg, ive been staying at 83 kg for more than a year ady, dunno why >_<

the stuff i usually eat now are roughly...

breakfast:
10 tablespoon quaker instant oatmeal with a cup of milk (powdered,anlene i think)
2-3 whole boiled eggs.
3 in 1 coffee

sometimes skip totally just water and 3 in 1 coffee

lunch:
usually weekdays i eat out due to classes,usual stuff to eat at kopitiam and such, fried rice, fried stuff, sometimes roti canai and stuff...always with either teh c peng or kopi c peng

sometime skip too

dinner:
usually what my mum cooks, brown rice with fish and meat and vege, standard chinese cooking

sometime skip dinner, just water or something to drink

in between mebe a soft drink or some other junkfood daily.

need advice...wanna lose that belly and my face not look kinda chubby.

used to do pushups and crunches and the cycling thinghy daily but stopped for some months coz busy with uni stuff