Hi, i already workout for around half year but totally no result... and also really dunno what food to choose can get better body shape and bulk up...
i need the food can prepared on home so i can bring to my workplace... any suggest?
and also i get some weird problem...
Example: 1st week i go gym and measure my weight - 52KG , next week same day it can go to 54-55... the next week again it drop to 52-53 again...
it keep going like this, not sure what happen ==
and i know i eat not really enough( 3 proper meal per day, sometimes + 1 meal *snack )
so trying to ask sifu at here what food is important for build body?

Everythang ! It's not the "type" of food that matters but the calories you take daily. Find out ur tdee and then ur required calories needed for weight gain

Here bro,

http://forum.bodybuilding.com/showthread.php?t=156380183

Tutup thread.

bro, check the weight scale... impossible to drop 3-5kg in just 2-3days man unless you are in serious illness...

and yes, ate everything ! want it fast? work out with high intensity and supplementary ... after all, real food is preferred !

The water content in your body can easily give this ±2kg actually.

So means i'm not enough calories to grow?
Thanks for your tips.. i'll try to eat more.. but must avoid oily food?

Wow, thanks...


My friend also like this, maybe take too much water?

I'm not kidding. I have made observation on myself.

Doesn't matter as long as u're in a calorie deficit . But pleaseee know how much calories per 1g of fat has . Many take counting calories for granted and end up thinking they're in a deficit , but they're not . Of course if depends on u if u don't mind calculating those digits and stuff

Whatever you've been eating, add some eggs and lean meat to it. Drink water and sleep. You'll see change.

It will not unless he's in a surplus.

but if take too much high protein food not good for our kidney right?



should i shorter my workout time? so that can gain? hmm

A couple of things about weight tracking. The fluctuation can easily be water, glycogen store, shit, piss.. etc. And if you're not measuring in the morning, it's probably not accurate. The best time to do this is when you wake up, after taking a piss. Then again, I found out that your dinner could easily affect this as well.

How much are you trying to gain man, careful if you're in too much caloric surplus and the scale is moving too fast, you might be gaining lotsa fat.

I'd increase your food intake.

EDIT: Just noticed that you said workout time. What are you actually doing in the gym? Cardio?

This post has been edited by GameFr3ak: Sep 9 2014, 08:35 AM

put all these weight thing aside and about why you not growing and everything.
Just go straight to the point. Do you know what is your daily calories need and your TDEE?
From the comment and advise about, you not even know about calories and marco. Without basic and proper knowledge. You workout 5 years also may no result.
answer the question 1st.

Oh right~
Hmm... usually i'll run for 2-3 min for warm up.. then take 3-5 exercise for each muscle part. Of cause is 1 day only train 1 muscle part... 1 exercise = 3 set = 10-12reps per set...
not sure like this work well or not?

for my weight and height = 55kg / 169cm
2.4k cals enough for me?
TDEE i really dunno leh.. not sure how gonna count~

Hmm.... i'll try~

eat more carb to gain more muscle. i'm talking about 5-6 meals per day.

Nonsense.

so how do you reach 3-4k calories per day without eating more foods?

Err...fats and protein? Try eating vege and oat only and good luck in building your muscles.

Let me share you my food plan.

I would eat up to 4 meals and 2 protein shake in a day.
Basically, I just eat normally like mixed rice or chicken rice.
For measuring your body weight, I won't measure it during gym or before sleep because normally it wont accurate. I would measure right after the next morning I woke up.
Eventually, I have now gained to 73kg from 67kg in 3 months.

What logic is this? Stop spreading BS around. Please read up on the comparison between the amount of calories carb and protein has before jumping into absurd conclusions. Btw, meal frequency won't help u "gain more muscle" if u're not in a surplus .