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 .

Let's take a step back and calm down, people. He wasn't wrong in saying consume more carbs. It just wasn't accurately phrased. If you consume more of any macronutrient group, you'll be consuming more calories by default. If this addition of calories puts the person in a surplus, they'll gain weight.

why oat is good for building muscle?
i eat oat every morning~

NOTE: is it oat can add into protein shake?

Oh thanks~
so you have 4 proper meal per day oh?
you take whey or mass gainer?
Yeah, that's why i feel weird how come my weight keep +/-
measure on wrong time

I briefly summarize my food plan.
8am - 1/2 scoop mass gainer protein + 1/2 casein protein + 1 scoop of oat + 250ml Dutch Lady Full Cream milk.
930am - Brekkie Wrap with Chicken Roll + Hash Brown (MCD)/Chicken Slice & Egg (Subway)/Any breakfast set of Sans Franscisco
1200pm - Mixed Rice (Any part of chicken+Fried Fillet+Brocolli+Steamed Egg with Meat+Taufu)/Chicken Rice(Chicken Breast x 2)/Other (But I will make sure as long as chicken/rice is served)
230pm - Fruit Juice Blended(Green Apple + Orange + Carrot)
430pm - Cheesenan Chicken Breast Tandori/Tomyam Chicken Soup with White Rice/Mutarbak (Although it is a bad food )
630pm - 4 slices of banana.
730pm ~ 1030pm - Gym Workout Time.
11pm - 1/2 scoop mass gainer protein + 1/2 casein protein + 1 scoop of oat + 250ml Dutch Lady Full Cream milk/Traditional Chinese Family Dinner Meal(no idea how to describe it, haha)

Lastly, I would drink at least 8L of water per day.


This post has been edited by bad_khui: Sep 11 2014, 11:22 PM

I dont like when someone just writes a vague answer cause begginers are gonna end up doing the wrong thing (e.g stuffing themselves wif bowls of rice).

We can understand how it works cause we know what is tdee and calorie sulprus and exactly how much more carbs we ned eat to archieve that due to our vast knowledge.

Anyway this thread shud be long closed since i already answered OP's question in Post #3

Food is like transport that carry calorie and nutrition to your body.
Oat is beneficial because it's complex carb and contain dietary fiber. It's not to build your muscle. So, don't go and add up massive amount of oats thinking your muscle will grow.

Meal frequency and timing doesn't affects your weight. Your daily calorie intake does.
Go google and type "TDEE calculator" then use www.myfitnesspal.com to track your daily intake.

Relax. Public forum is open for everyone's opinion so if they ended up listening to bad advise. IT's their lost. You already did what you could to help. Most forummers love to be spoon-fed.

What's the overall calories and macronutrients?