err actually my meal plan is not that proper food la, shy to share.
anyway, here it is tl;dr version

meal 1 (7am) : 5 half-boiled eggs (whole egg) + 2 gardenia bread / 2 bananas + plain water

[optional meal - if my colleagues ajak makan ] : roti canai + teh tarik kurang manis

meal 2 (10.30am) : gardenia white bread 4 slices + 3in1 milo + 5tbsp quaker oats

meal 3 (1pm) : white rice + fried chicken + some veges

meal 4 : (4pm) : gardenia white bread 4 slices + 3in1 milo + 5tbsp quaker oats

meal 5 - preworkout snacks (7pm): 2-3 bananas + black coffee
(not sure if this is a proper pre-workout meal or not, but yeah, im a poor man. you can try hyphy mud by Kali Muscle. mix instant coffee with pepsi. do not expect a good taste on ur tongue. )

8pm - 9.30pm : workout session

meal 6 (10pm) : white rice with whatever things cooked by mom

meal 7 - (optional- before sleep) : some crackers with peanut butters + plain water



so, thats it.
i am still searching what kind of meals that suits me best. since im working as programmer, spending time at the desk most of the time, sometime there is not enough time to have my snacks. and there is where your mass gainer comes in handy.

i didnt rely much on my mass gainer, only took it when i dont have enough time to eat.

wow programmer.. interested to know what kind of programmer r u? hehe

btw.. 5 half-boiled WHOLE EGGS?! WOW.... IM AFRAID OF SO MUCH EGGS WITH YORK.. egg white is fine but egg york too? wouldnt we have high cholesterol level in the future?
my parents said only 3 maximum whole eggs to be consumed in a day.. i donno lahh whether its true or not.. haha

i am not throwing away the yolk so yes, i eat it
last time i tried making 5 scrambled eggs at once but eating it will be a problem coz u need to chew it and made u felt kinda really full.
so i changed to half-boiled egg, can consume easier and no uncomfortable feeling to my stomachs

and, im a web app (PHP) programmer

i see.. those are what kind of eggs then? gred c b a omega..? haha

usually i buy gred b satu papan, around rm11
can last for 1 week

i see... thanks for the helpful information.. hehe

Doesn't matter how many meals u take , what matter most is how much calory intake per day.

Target 3k calory per day, within a month u will see the effect already.

of course, pls do workout or else u are gaining fats instead of muscle.

ok 2nd step. count the macros and kcal for each of your meal

yup i did track my calorie and macros using myfitnesspal
but not sure is 100% correct or not.

this is my log from yesterday

It's not just about eating more, eat more proper food. That means more protein!! yeah u expect ur muscles to feed carbohydrate to grow???

May I know what is ur current bodyweight ?

~78kg during check up at clinic last week
height is 181cm

the picture is self explanatory.
now fix it by adding a lil bit more. peanut butter with your breakfast is a good calorie spiker.

peanut butter! that's rock buddy..

yes i did use peanut butter in my meal
its just i didnt include that in the meal log

Add more vege and fruit to your diet. And your diet seems lack of some healthy fat. I would up my fat intake to 80g.

why too much gardenia .it is not that healty ,contain preservatives alot

wouldnt all these foos causing body inflammation?

yes. it will cause your body to become red, hot, painful, bloat, and useless.
but no pain no gain yah

hi. may i know what app/software is this?