one of the supplement store recommend me to take mass gainer to bulk up, so do they worth it? 1900 calorie for dymatize super mass gainer for RM 140-170. They contain loads of maltodextrin, they are basically carbohydrate but the huge differences compare this to traditional rice/oats is rate of digestion. Maltodextrin is a cheap source of carbohydrate that digest as fast as sugar according to wikipedia and it costs only $1 USD/lb while rice digest slowly, but I dont like to eat rice anyway

if I were to take mass gainers I would be taking half of the serving size of mass gainer just before weight lifting (900), breakfast (200), lunch+dinner (1400) total 2500 calorie, just above my tdee 2000 calorie to achieve calorie surplus for bulking

another more expensive alternative way is to buy 100% low carb whey protein, huge bags of oats, glucolin glucose (dextrose), full fat powdered milk and add them all together like this :

2 cups milk
0.5 cup oat
2 scoops whey protein
3 tablespoon glucose

around 1000 calorie for this shake to substitute mass gainer

glucose and table sugar is different, glucose is simple carbohydrate but the sugar that you always consume in mamak store, whatever sweet product out there is made up of table sugar thats contain basically 50% glucose and 50% fructose, fructose flood your liver so much until it develop fat

You are over-complicating things

Just eat rice, chicken, beef, fish, veg, milk, peanut butter, bread, pasta, whey, oats, nestum, peas, etcs. Be in a surplus and done. It's like the easiest shit.

This post has been edited by Armesh: Feb 13 2015, 01:14 AM

RM 10.99 for 30pcs you get 2,000 calories, 30 carbs, 140fats & 165 protein. Simply add table sugar, oat or bread for carbs.

Whenever the phrase "made gainer" pops in , Armesh will appear! Lol .

Like what armesh said , why do that? Just eat your basic there variety of meal .

But the truth is does he even fucking lift? Lmao

This post has been edited by degraw1993: Feb 12 2015, 09:11 PM

Whenever Armesh comment, degraw1993 will appear! Lol.

LOL it really annoys me of the way he replies. It's like he's the personal trainer or experienced nutrition. That dere progress ego makes him boast as if he's good when someone asks for advice.

I sense a very strong love hate between y'all LOL

LMAO i respect that skinny to buff 90 day but what do u feel when someone replies you the harsh way? Better not make a thread about it. You should check his replies. We're trying to help each other here but he's all ego boasting as if he's lifting for few years LOL.

haha agreed.. been silently reading this subforum for few months already.

+1

seeing his name is such an eyesore...skinny shit who talk big...making such a big deal squating only 60kg..i started squating at 50kg and the next week progress to 60kg and still i dun dare to tell anybody bout that.

world has changed nowadays

LOL kshen See? Someone knows what im talking about

Lol I know bro , I've seen it myself.

worth it or not ? no, hell no, i would rather eat a variety of food that i like, milo ais, ice cream, chips and shit

but, convenience ? hell yeah, the macros is easy to count since you eat so little variety of food, most of your macros and calories from mass gainer

also you dont even need to cook, just shake shake and can drink

In short, not worth it but very convenient

Suddenly the thread is all about me.... thank you for all the attention *touched*. Anyway please help the OP guys.

Yes I lift, it's not even my max bro.


This post has been edited by Armesh: Feb 12 2015, 10:36 PM

So what's ur progress? Don't forget to put ur picture after 3 months ok? I bet you'll be remain skinny as fuck. Btw i don't even give a fuck about your max

This post has been edited by degraw1993: Feb 12 2015, 10:40 PM

@Armesh @degraw1993 Can the both of you please stop licking each other's balls in public and do it privately? We have a PM function in case you guys didn't notice.

TS, try not to opt for mass gainers immediately. It's a tool to help you hit your target but you need to get your foundation right first (Good diet, good training program).

Lmao balls in public. How about you help lick his balls? Poor skinny wants to get buff in 90 days and yet still being skinny. Pity for that skinny guy/

You are one sad fuck.

Alright guys , cussing around and using profanities won't bring gainssss. Let's just continue lifting , eating , defecating and stuff

I would suggest you to restrain from taking them mass gainers for these reasons:

1. Quality of ingredients (which you already covered and suggest an alternative, props to that).
2. Dependency issue. When you managed to gain more muscle mass, your TDEE will increase thus your caloric requirement will increase too. Do you want to consume more mass gainers?
3. Eating capability. Mass gainers does not train nor increase your eating capability which will make your dependency issue worsen and may hinder your progress.

My suggestion would be to consume whole food and eat them. If you can't consume all in your standard meal, split them into 4/5/6 meals (which almost all bodybuilders do this).

You don't like rice? There are plenty of rice substitute. You can eat spaghetti, potatoes, brown rice, bread and so on so forth. try to avoid mass gainers if you will.

degraw1993, Armesh

Chill guys, no need to jump and slit each other throat here. The purpose of this forum is to help other people that requires help. If both of you fail to understand that, then your help is not needed in the forum.

I can safely say that I've been in this section far longer than both of you. Yes, there are a lot of not so intelligent questions being asked but if both of you can only answered them all with harsh way or just reply them to google for answer, then better don't answer them.

If both of you feel that it your obligation to answer those questions, do answer them properly. We want to make them newcomers to feel welcome. If they are intimidated by the gym, do we want to make them to be intimidated by us?

Thanks for understanding.

And i've been this section far too long before this skinny dude made his account. Im already chill dude it's just i don't like the way he replies to others that's all.

i think i will be skipping mass gainer oat is quite expensive sometimes thou, the high quality oats in my home using bg22 cost like RM 60+ per bottle 400g, i think the cheap 1 will do, anyway thanks for your reply

Anyway a solid tip I can share with you is .... get Peanut Butter! Anytime I need a calorie boost, I just sapu only, it's also high in protein.


https://www.facebook.com/SkinnyToBuff90day/...8589866/?type=1

https://www.facebook.com/SkinnyToBuff90day/...5405447/?type=1

https://www.facebook.com/SkinnyToBuff90day/...5822109/?type=1

Just combo that with eggs and you're set. I buy the Econsave one, cheapest and great. And go get some olive oil too to drink.

make sure your peanut butter is free of hydrogenated oil.

can i use nutella instead? calories come from fat isnt a good idea right?

so far i found this peanut butter taste good.... i got it from jaya grocer.... a bit pricey but better...

http://ilovepeanutbutter.com/index.php/pea...crunchtime.html

well i am not totally against weight gainer because i took it few years back... just make sure you keep lifting hard and know your target weight. last time i used weight gainer and managed to gain 10kg.... muscle and fat..... once reached my target then i stop...so far my weight maintained....

last year i started my lifting again and purely on whey for post workout only...no more weight gainer cause different aim this time. shed fat and body toning... calculate tdee, track calories and eat cleanly if possible.....

personally i think mass gainer is there for a reason..... for those who can't or lazy to eat lots of clean food or for watever reason... if you think you need it then just take it.. as long you know the pros and cons....

wah i so de like your comments..... give you ++++++ 1


by the way, just a question, reading darkie stickies darklight79, he does mentioned to grow big need to eat more.... but can i just grow strong...? i can put all the macro meet.. while having the same weight but achieve heavy lift?
does it sound illogical to have small but strong muscle which can lift heavy weight ??

Powerlifter which concentrate on lifting big without worrying size compared to bodybuilder(or physique model) that mostly concentrate on getting big have different training method.

BUT beginner or advanced beginner don't need to worry about that at all. So I would recommend just pick a basic routine including bench, squat, deadlift and incorporating some isolation movement.

As for diet, if you want to get bigger in size, eat more. If you want to grow stronger, eating at maintenance won't last you far though. I believe even powerlifter will go through some bulking and cutting.

ps, the guy above is beast. He is borned powerlifter lol.

Actually it does have hydrogenated oil. REad in Will Brink's book before it's bad but not so sure about it is that harmful. Will research.

You can do a all fat protein diet also, nothing wrong. Suit yourself. As long you are in a surplus and get your 1g gram protein/pound you weight you will gain muscle.

Fat don't make you fat. Don't worry about that.

I take Steffi's Peanut Butter cause it's no sugar. If Ladies' Choice creamy peanut butter, i'll puke cause too many sugar. Pick the one that suits you where u can take more than 2tablespoons.

The ant. Every skinny powerlifter's idol.

This post has been edited by Amedion: Feb 13 2015, 01:31 PM

yea i am still just a beginner.... hehe. standard rippietoe basic routine.... i will see how far i can grow with my maintenance mode....

This post has been edited by calapia: Feb 13 2015, 01:30 PM

How this works is like this.

You CAN get strong running a strength program while eating at maintenance or even sometimes while cutting. But if you are cutting, you might not gain any muscle even if you gain strength. Strength is mostly CNS/neural.

On the other hand, if you run a strength program, and eat in a surplus, you will gain muscle with strength. It's all about the surplus.

This guy never eats a surplus and always trains for strength


This post has been edited by Armesh: Feb 13 2015, 01:36 PM

i find most cheap peanut butter out there have hydrogenated oil. if you want good quality peanut butter, they usually cost RM10-20 per jar.

I second this . Very true .


I've been on a deficit for a few month now since the start of this year, yet manage to hit a new PR in my 3 big lifts

This post has been edited by kshen: Feb 13 2015, 04:32 PM

great...i want to be strong....don't want to be big....

Wow, language. BTW, how come it's not censored? lol

Ah, the good ol' "I don't wanna be big". I can totally agree to this, it's one of the main reason why I don't play chess that often. I don't wanna accidentally be the grand master. I understand wholeheartedly.

Lmao idk

Bro, how much and where u beli ?

Tesco.
RM 13.90 if not mistaken. 14 servings (2tablespoon / 200cal per serving).

wah very mahal wor.....

Check out the oats, muesli and other form of nuts in Tesco. It's their own brand and its very cheap. I used to eat 3000 calories without any mass gainer, very easy. You'll just have to deal with being full all the time.

You'll cherish this sensation when you're cutting.

milk powder so expensive sia, at tesco 1 sell 2KG 30 servings for RM 60+

this is not going to happen. at least to you, and me

research around on what their routines and diet are and see if you can do that, normal person couldn't, and that is why they're famous on youtube and facebook

some of them trained even 2 sessions a day, AM and PM, squat 3x a week deadlift 3x a week

for us, just bulk up and gain strength and try to maintain strength during a cut is more than ideal already

It's a truth that bodybuilding is something that consumes cash and shitload of time. So if you wanna do this be sure to commit a solid RM 1000/month for this sport.

... I also take Steffi's Peanut Butter and I use to go for YoGood Peanut Butter. Steffi's Peanut Butter have less sugar content and quite high in protein, while YoGood Peanut Butter is also high in protein but also high with sugar. To me it's not really expensive cause I only finish one bottle a month with bread and egg. I don't go for too highly rated expensive gym, and only go for gym where parking is free or at least I can park somewhere for free. Once you know what equipment you need to build yourself, you don't really need expensive gym. It's more of the right gym for the right workout for you. Above average good gym is around RM80.00++ a month, which is only roughly RM3.00 a day for 3 hours, and if that is expensive then a single meal of nasi kandar for RM15.00 is even more nuts. If you love nasi kandar and have it for breakfast, lunch and dinner, the cost is roughly RM40.00 a day. Just take 10% of that and go to the gym for workout instead. It is the "time" that is consuming, because you have to be serious to do workout, and not go there and spend more time exercising your finger with the handphone, I have seen far too many doing that in the gym. As for protein gainer, go when there is a warehouse sale once a year. There is also some cheaper brand but still good enough. Everything is less than RM500++ a month because your diet will need to change to more protein base where you can get them cheaply at your friendly local store like egg, bread, lots of veggie, fruits and chicken breast or beef. Self cooking is necessary because eating out is expensive - so learning to cook is a necessity. Some cooking utensil is needed for initial investment because a person lifestyle will need to change in this new journey. Dieting is very important. Understanding calorie in and calorie out is also very important. Some people just doing office work but drink 3 can of coke each day. That person don't need so much high content sugar drink for just doing office job lah. No cigarette which is roughly RM10.00 a pack and no alcohol too which is roughly RM15.00 a bottle. It is not expensive at all if you think carefully just to have a average good body weight and better health - in fact it save more money ...

... like I say the above is for a just an average good body weight and health, because I don't really know the real cost if one want to be like THE HULK instead lah ... ...

This post has been edited by esy: Feb 14 2015, 07:02 PM

i have do some calculation on mass gainer vs 100% pure whey + dextrose

for Dymatize Super Mass Gainer RM 155 with 12 lbs, 16 servings (2 scoops) provide 1900 calorie and 82g protein

assume you take 1 scoop per serving for 900 calorie and 40g

lets combine 100% pure whey and dextrose,
we will take ON 100% Whey that has 80 servings and provide 24g protein per scoop, so to make them equal we consume 1.67 scoop a serving that provide 40g protein, so the total servings reduced to 47.9 (aprox)

dextrose selling at 10 lbs (4.54KG) and provide 180 calorie per 46g dextrose, to get 900 calorie we need 5x 46g = 230g, we need to consume 230g dextrose a serving to get 900 calorie

10 lbs dextrose priced at $25 (RM 88) only provide 19.56 servings, so we need 2.45 bottle 10lbs dextrose with 1 bottle 100% ON Whey to get 900 calorie 40g protein with 47.9 servings total RM 386 (ASSUME WHEY DONT PROVIDE CALORIE)

to compare them in terms of calorie and protein in 1 serving (900 calorie, 40g protein)

Dymatize Super Mass Gainer RM 155/32 = RM 4.8

100% ON Whey + Dextrose RM 386/47.9 = RM 8.1

In Conclusion : Using mass gainer is much cheaper than whey + dextrose


bro bro bro this is not broscience, this is :

bromaths

This post has been edited by bloodchow2: Feb 16 2015, 03:35 AM

If you hate food, sure. I eat 3000 calories last time when I was slow bulking. Without any max gainer.

I get to eat these for my dinner.

Spaghetti + eggs + bacon, seasoned with onion pepper.
A bowl of udon + chicken + broccoli + eggs, seasoned with korean bean paste.
My dessert was 1 scoop whey protein chocolate flavor + koko crunch + oats + muesli + yogurt.

Easily over 1000 calories for my dinner and they're delicious.

This Mass gainers may look cheap, but one thing you should know is they often lack vitamins and minerals which are found in food. E.g 100g of chicken is so much better than 1 scoop of whey.

i try to eat multivitamin to make up the vitamin deficiency, multivitamin per bottle RM 50 at guardian/watson isnt that too expensive consider 1 dinner already RM 10-20

maltodextrin is very hard to buy in malaysia and dextrose is sibeh expensive no point making your own mass gainer

the only thing i dont like in mass gainer is they have bunch of useless ingredients

http://www.musclemaniaclub.net/dymatize/supermassgainer

if you do look their nutrition facts they actually contain quite alot vitamin too!

This post has been edited by bloodchow2: Feb 16 2015, 01:32 PM

i bet cannot follow them... hahahaha.... i ll just try and see when i ll hit my max PR while maintaining my tdee.

forgot who mentioned in other thread...for 1000 calories, you can go mcchicken + fries... yay.... (trans-fat danger)

I seriously don't see why is it so hard to hit 1k cals in a meal

Just load up all the carb a day before heavy training. I eat at my maintenance/deficit TDEE also can maintain or slightly increase in strength. Could be better if i train consistently.

p/s : it's me.. mcvalue set = 1,000calories.. easy & fast.. +sundae choco.. added calories.

Thai style chicken rice with 2 eggs is already more than 800kcal in hawker centre.

You'll ended up getting more nutrients out of mcD than from mass gainers. But I didn't say anything about eating fast foods, I'm saying that you get to eat what you like to hit those caloric requirement.

Maybe this is the reason why people can't gain weight despite claiming to eat a lot. Too picky.

yes yes.... eat whatever you like to hit the caloric requirement as long no sodas, biscuits or snacks..... empty calorie...
but mcD is sedap man.... :-P now i maintaining also sometimes makan mcD

Hitting 1k cals with junk food is easy. Hitting that with actual foods, my tummy cannot take it la brother.

lol thats why they said split it into few meal..... find the food u like best...non junk food...
hokkien mee, maggi goreng mcD, pizza hut, kfc....

got one time i see one person ordered one bukit of fried chic wing on his plate at mamak..... tat guy is big....

After years of cutting my calorie intake, now dah kurang nafsu to eat that much ady..

Perut also kenot tahan to take so much food..makan sikit already full lol.

how about 2 cup of oat with plainwater? thats 1k cal with healthy carb

Doubt so. Honestly I don't find the measurement of "1 cup" to be accurate . I prefer to weight them lol.