Just eat whole eggs. Eggs are one of the most nutritional foods in the world, nothing wrong with eating them.

You are definitely underweight. Eat a caloric surplus to gain weight, eat more proteins and workout to ensure that most of the weight gain would be muscle gain instead of body fat

Anyway, BMI doesn't really tell much. It's more useful for obese people. Obesity is measure by body fat instead of weight, you can have 2 people with the same weight: Let's say 90kg. A has 35% body fat while B has 10% body fat. A is obese whereas B is perfectly fit but for both persons, using BMI show them both being obese. Get the point?

Let's set things straight. Dietary cholesterol (from food) has little impact on your cholestrol levels in your blood because your own body produces cholesterol, which is essential for the basic functions of your brain and other many organs.

http://chriskresser.com/the-diet-heart-myt...-not-the-enemy/

http://www.dietdoctor.com/?s=cholesterol

And saturated fats are actually really good for you. We human beings have been consuming meats and fats for thousands of years and why did CVD and obesity epidemic only showed up in the 1900s ?

http://www.wsj.com/articles/SB100014240527...533760760481486

I end my post here with 2 high educational videos for the uninformed. Sekian





This post has been edited by -kytz-: Jul 5 2015, 03:23 PM

High HDL is a sign for lower risk of CVD. If your triglycerides is low as well, it's even better as it shows your consumption of carbohydrates are low. I wouldn't worry too much about LDL unless they are the small and oxidized one. However if you smoke, you are definitely at high risk for CVD.

Certainly all these "new" information can be hard to comprehend at first but give it time and people will come to realize about the truth regarding fats, saturated fats, cholesterol, etc.

1g per pound of lean body mass is a safe bet. So, you need to know your body fat percentage to determine your lean body mass.

My lean body mass is about 120 pounds so I need to eat around 120g of protein

This post has been edited by -kytz-: Jul 17 2015, 07:18 PM

Best to use expensive equipments which uses sensors to measure your body fat and body composition. For example inbody 570.

If you can get to use such equipments, can just search online. Just Google search "men body fat"

If your body fat is 25%, then your lean body mass is 0.75x 69kg=51.75kg.

51.75kg is 113 pounds. Just eat 113 grams of protein as mentioned in my previous post

Know your TDEE (Google it) and eat at a caloric surplus to bulk. Eat at a caloric deficit to cut (lose weight). These are the most basics.

Contrary to popular belief you don't actually need to eat that much protein to get gain muscle mass, I'm talking about like eating a whole chicken a day kind of thing. Just target 1g per lean body mass in pounds. Yes you need to get your body fat percentage.

Good sources of protein: meats, Eggs (really cheap and awesome), nuts, fish, whey protein, dairy like milk, Yoghurt, cheese etc.

Don't forget your fats too like olive oil, fats in meat, fish, nuts, cheese, milk, etc.

As for carbs, I'm pretty sure you know about it