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

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.

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.