Hello everyone,

I jus wanna ask whether is my diet alright if i wanna gain muscle. Thanks

Breakfast- Currently working part-time and meals provided normally eat rice with either vegetable and meat or eggs.

Throughout my working time, i will drink cup of either cold or hot water with lemon in it.

Lunch- Rice with vegetable and chicken

Dinner- Steam chicken breast/ Steam fish with 2 hard boiled eggs + Orange or Apple
This part im not sure is it good or not but even I still feel full, i will jus cook 1 more slice of small steam chicken or fish as supper around 9pm for the protein.
I workout normally after my lunch. And if Im on my offday, i workout in the morning and evening in gym. And i do go on protein shake, drink 30mins before workout and after workout.
Kindly advise if I should change any part of my diet. Appreciate it.

hi all, could any of you recommend me a whey protein powder for building lean mass (grow muscles and maintain weight)? I dont want to bulk, just lean mass is fine.

Guys.  I'm real skinny and just wanted to gain lean mass and stay. It's very very difficult for me to gain any weight since my teens. Any recommendations? I'd have supplements and I wanted to know what are the suitable ones.

Hi Dudes,

A noob question here. If im consuming a 600cal mass gainer supplement post workout, should i be eating a whole meal still within 2hours ?. Also when do you take my vitamin E ? thanks guys 

Hey Alien9,

Thanks for the reply

IMO isn't that how post workout nutrition works ? when you body is in a nutrient-hunger state ?

A myth???

Are you sure.....????!

hi all, i've a question to ask,

i will usually do workout after heavy meal such as breakfast/lunch..
usually after 30 mins finished meal i started workout..and for post sometimes i take 1 glass of milk/usually only a glass of water.so, how am i doing?

hi
just a question, should i be still taking my protein shake on a daily basis? or on the days that i workout only?

I do workout maybe 3-4 times per week, 30-40min sessions.
Kindly advise. thanks

its a supplement?
i thought that on days that I workout, the intake/usage will be more, thus drink it.
on days that i dont workout, intake/usage is normal, thus dont drink.

Should i be drinking it everyday? 

hey guys, I don't know whether this is the correct thread to ask.

but I'm working out now, and after workout, I usually have this pain in the area that I'm building muscle on, and that's normal. But I'm taking a lot of time to recover and that's hindering my progress. Usually after workout, I will need 4-5days to recover from the pain, and I just skip the session.

I try to consume protein, but I don't really know the exact amount of protein needed for me. I'm 172cm, 65kg.

Currently I've been eating half boiled eggs 4-6/day (2 yolks/day), been drinking fresh milk 1 litre/2 days. is that enough? or I need more protein?

instead of swallowing big bottle of whey, i drink it bit by bit during the 30-60 seconds break between set. Is it counter productive?

 

chief, it is because i feel thirsty during workout and if i keep sipping water then hantam protein again whole stomach is h2o.

shall i don't drink anything until post workout only take protein shake? 

Depends, its better to take hydrobuilder if youre skinny. Hydrowhey if its harder for you to diet. You can take hydrobuilder if you're overweight, but it'll double your work when you want to cut. So hydrobuilder for bulk, hydrowhey for cut. But in my opinion, Pro complex all the way.

it's not wrong but it'll be harder in my opinion. calculate your calories deficit, work on your diet and it'll be a lot easier.

hi

noob here. want to ask about my pwo meal

1 or 2 medium sized banana and 6 tbsp oats + milo (not a big fan of oats btw)
can i add 1 can of tuna in water for protein source?
is this a good combo?

pls advise thanks in advance

Guys i need guide for my food/supplement intake

My BMR is 1844
My TDEE is 2696
this is the amount calculate from website

My workout & cutting food intake list for 5 times workout per week

Breakfast: 6 spoon of low cholesterol oat + 1 cup of HL milk

Lunch: Brown rice & vege

after lunch 2 or 3 hours: chicken breast 2pcs (jusco type)

during workout: amino x 1 & half scoop (drink while workout untill finish my workout)

after workout: whey protein 2 scoop

dinner: some vege and & meat ( just eat little bit ) no rice.
Please guide me, im 1st time in cutting, i have no idea what to eat to reach the TDEE or not over TDEE

I just calculate my calories intake per day, well... its not enough.. it not over 1000 calories   
I have no idea how to reach the target calories around 2300 (from fitnesspal)
should I just eat whatever as long as clean not oily to reach my calories target ? or double up the portion of rice or meat ?