Hi guys.... Well i just finish my Mass Tech Performance Series (7 Lbs)...
I already eat for 1 month with 3k calories per day but i ain't get any weight...
Currently i'm 50kg and 173cm.... I just want to gain weight...
The question is Mass gainer suitable or Whey is suitable for me?

Diet . Training . Rest . Repeat. Do those and you'll grow , of course do it PROPERLY , read up on the stickies , it provides ample information you can find, 1 month is kinda short to see results , assuming that you have a fast metabolism (a hard gainer in this case) , it'll take a pretty long time but heck it will be worth it cheers ! Stay consistent !

if 3k is not enough, increase it further.

you didn't get yourself enough of sleep? Don't focus on your macro but micro as well

What is your TDEE and how do you calculate your calorie intake?

Thanks for the info...
By the way, where is the stickies you mention? Can show me the links?
Well, i thought gain weight was easy that why i just ask....
Yeah cheers!

What you mean by that?
I do get enough sleep... everyday 8 hours.. 12 to 8am..

Well... I'm new in this...
I don't know what is TDEE do you mind to explain it to me?
I calculate my calorie intake by 1 website...

It's just one month only. Maybe you've gained 1-2lbs but weighing is inaccurate.
From your diet I can see that your food intake probably is inconsistent. You eat whatever you can grab on sight.
Just keep eating at calorie surplus, go for heaviest weight and low reps, keep it short within 1 hour.
Dump your mass gainer.. I help you create mass gainer that is healthier and last longer..

TDEE u can search on google or this
http://iifym.com/tdee-calculator/

wait... your nasi dagang is only 2kcal calories... (1g only u eat?)

your dinner is waffles add with brown rice?? and snack is Ramly burger everyday?

are you eating like this everyday? consistency is the key... built your own meal plan and stick to it. there are alot sticker there for you to read which contain alot handful information and meal plan. just read it up.

Swallow cum bro, 20ml of it equals to you inject steroids for 6 months.

In all seriousness, no way you are eating 3k at 50kg and doesn't grow, why not try GOMAD + MacD

In the first place what sort of Weight Training exercise do you do?

If you can't even gain some weight with Mass Gainer, don't even think about Whey Protein yet.

A rough guide :-

1) Don't weigh yourself on different scales. Some scales are not properly adjusted. Stick to the same scale, better still buy your own scale.

2) Do proper weight Training. You need to stimulate your muscles to force them to grow.

3) For a beginner, don't over train. If you over train your body you will lose more calories than you put in. A person of your height and weight should only do compound exercises for starters.

Limit your exercises to about 6- 8 exercises per session ( Preferably try a full body workout i.e Legs, Arms, Chest, Shoulders, Lats). Each exercise should preferably be 3 sets x 10 repetitions.

4) Rest a Full Day in between workouts. Don't do more that 3 workouts in a week. You are not ready to train like the 'pros' yet. No split body workout yet at this stage.

5) Eat whenever you can. Since you are a hard gainer, eat your regular meals and take your supplements in between meals as well. Again before you go to sleep , take your supplements 30-40 mins before Bed (Applies to people like you).

6) Rest, rest, rest. Recovery is very important. That's when muscles grow, not during training.

On average , you should be able to gain a min 2-3 kg per mth (muscle and fat for time being) if you follow the correct procedures.

It's ok to gain some fat, because underweight people need some extra fat for growth. Mths later when you have gained sufficient weight, you can proceed to more advanced training to concentrate on Lean muscle development and lose the fat gained. That's when you can start on your Whey Supplement and stop the Mass Gainer.

This post has been edited by Ngto: Jul 2 2014, 12:09 PM

LOL.. i din notice the nasi dagang 1g only... thx for your remind...
I just buy 1 packet with add on rice and chicken inside...
dinner is brown rice + anything my mum cook for dinner....
i eat waffle during 5 or 5.30 then 7pm go for dinner...
I eat this everyday... Yeah consistency is the key i know...
thx btw...

Yeah... i just eat whatever i can find around my place because i don't know how to cook...
Thanks for the mass gainer info...
Well for the mass gainer i just put all of it in the shaker and shake it to drink?

Well.. really i didn't gain any weight...
I don't know about the GOMAD thanks for the info..
I will try it soon... Well for the GOMAD which kind of milk i should buy it??
Mind to intro me?
By the way, what is MacD? Do you refer to MCD?

First... thanks for the info...
I just do some basic home workout...
Plank 1 min
Push up 25x4
wide push up 15-20 x4
diamond push up 15-20 x4
chest dip 15x4
back dip 20x4
squat 25x4
All just body weight... Currently 50kg..
If i have not enough energy to do the rest of the exercise i will cut the amount and do until my muscle really exhausted i just stop it...
Sometime i do it everyday or i just do the half rep of the set....
Sometime i will rest 1 day after the workout day...
I do have belly fats only and i didn't do any exercise for my abs cause i lazy

I eat 3k+ still can manage to gain from 50 to 75kilo.

Seems to me you are doing more on cardio kind of exercise (high repetitions , low resistance) than weight gaining exercises. You are doing mostly chest exercises with so many repetitions for your chest alone (around 300 repetitions ).

On top of that you are repeating the same routine almost every day without allowing your body proper rest for repair and recovery. No wonder you are not gaining.

I suggest you go to the gym for a balanced and proper workout. Use heavier resistance and lower your repetitions.

And don't forget a full body workout requires a full day's rest in between each workout especially for an underweight person like you.

This post has been edited by Ngto: Jul 3 2014, 02:57 AM

Okay... will consider your suggestion...
After i back KL will go to gym...
You the heavier resistance and lower repetition was like 1 set exercise 10kg dumbbell ?
10kg is heavy for me....

Like I told you previously stick to 3 sets x 10 repetitions for each exercise you do.

Doesn't matter what weight you use , initially use a weight heavy enough so that you just manage to do 3 sets x 10 repetitions. After a few weeks (if you rest and eat properly and recuperate) you will find that you have grown stronger. Then you can increase the weight by a small increment and repeat the 3 sets x 10 repetitions.

Keep on repeating the cycle with heavier weights whenever the exercise become easier, and your muscles size and body weight will increase. This is called progressive resistance Training.

Remember don't over train with too many sets and too many repetitions or your muscle will break down faster than you can repair them.

Just an example program for you :-

(Use Machines whenever you can. It's safer for beginners).

After performing each set, rest for a minute or two. Then start the next set. Use an appropriate weight for each different exercise that is heavy enough for you to complete in 10 repetitions.

1) Machine Leg Press or Leg Extension (3 sets x 10 repetitions)
2) Machine Chest Press (3 sets x 10 repetitions)
3) Machine Seated Row or Dumbbell Row (3 sets x 10 repetitions)
4) Machine Lats Pulldown (3 sets x 10 repetitions)
5) Barbell or Dumbbell Biceps Curl (3 sets x 10 repetitions)
6) Machine Triceps push down (3 sets x 10 repetitions)
7) Machine Shoulder Press (3 sets x 10 repetitions)
8) Abs (Machine or Manual Situps) (3 sets x as many as you can)

This is just the basic for starters to see how well your body respond for the first month or two. Remember to rest one full day and eat your food and suppplements well before hitting the gym again.

e.g Monday, Wed, Fri - Workout
Tue, Thu, Sat, Sun - Rest Days.

Btw, you don't need to join a fancy gym to do your workout. Just look for those Ghetto or shophouse gyms in your area, which is quite cheap. Some gyms just need you to pay a walk in fee (some as low as RM4/- if you are lucky) for a workout session.

This post has been edited by Ngto: Jul 3 2014, 11:15 PM