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

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

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

Just a word of advise. Take it easy for the first month, don't be too over eager in pushing yourself too hard or you might get injured. This is to enable your muscles and joints to get used to your new exercise regiment.

This post has been edited by Ngto: Jul 5 2014, 12:39 PM