lol....
of course not la...just that my lunch and dinner not constant 1...so didn't write it out...

Calculate how much cal you need in order to gain. Supplements is not necessary eh, but if you got extra money why not. Go to gym for God sake, with a few of dumbbell, i wonder how much it could be use for. Lastly, under the bodybuilding section, there is food/workout/training thread, you can go there for a read, useful as a reference.

I know but I just want to point out that in bodybuilding, everything must be done detail and no half-asses. No half-asses during workout, no half-asses on your diet. You want to be big, then you need to be very discipline about it. Trust me. I've been there and wasting 9 months without any significant gains are demotivating.

You get it? Good. Now to answer your question.

You don't need to have to rely on supplements in order to grow your muscles. You don't need whey and mass gainers. They are meant to supplement. What you need is to:

1. Read a lot. Bodybuilding is a combination of art and sciences and you need a hell of information if you want to achieve your goal. Yeah, maybe it seems that I am a bit dramatic here but if you think that sit ups, crunches, reverse crunches can get you a six pack, then you are wrong.

2. Find a suitable workout for beginner and according to your goal and stick to them. Think of this as a lesson plan in school. You learn simple math before you go to advance then calculus right? Same as the workout. Start with beginner routine and follow them until you feel like you need more challenge or you have different goals.

3. Diet is one of the three important aspects in bodybuilding. If you understand about diet, then you will know that consuming mass gainers like what you want to do in the first place is a massive waste of money. Without proper diet, you will have a very minimal gain on your workout and it will affect your goal. You want to bulk (increase muscle mass)? Find a bulking diet. You want to cut? Find a cutting diet.

4. Having enough rest is important. Remember, muscles are made outside the gym.

5. Read a lot.

Well informative post there. Add up dedication and strict diet/workout plan, those hard works you put in will show good result.

how to calculate the amount of cal i need?
dumbbell just a temporary equipment for me at west MY, i'm flying back to sabah after the summer break end...

ya, i'm now looking for a plan for workout and diet for myself...that's why i'm looking advice over here...
i've read the link in your signature...but still not sufficient for me to plan my own workout and diet...i guess i need to read a lot more...anyway, thanks for the advice...

Just to share what I'm doing in order to gain weight, opinions are most welcome I'm 170cm and was 50kg a month ago.

Meal 1 = Morning: milo + oats + raisin
Meal 2 = Lunch: Rice + chicken + vegetable
Meal 3 = Serious Mass + milk + 1 slice of bread with peanut butter / nutella
Meal 4 = Rice + chicken + egg + vegetable
Meal 5 = Milk + Serious Mass (1/2 serving)

I gained 3kg in 1 month time, so I guess my diet gives me extra calorie I need to gain weight.

How much total cal/protein in that plan?
Abit the same like mine.

Didn't really count...... about 3.5kkcal?

Tq for shared out ur diet plan that did work dude!
So theoretically, hopefully u'll gain about 10kg in 3 months time if u stick to it rite?

You're welcome Hopefully ~ plan to add some nuts and fruits to make it healthier ~

hi, just wondering, what is serious mass anyway? large amount of food or a weight gain product? i want to gain weight for myself too.i eat anything at any amount still 49kg . and the best part is, its been quite a long time already my weight at 47kg - 49kg

Mass Gainers is a supplement that able to give a lot of calories per serving (the most would be 1200 kcal). But the bad thing about Mass Gainers is that it contains a lot of not so healthy ingredient with a lot of simple carbs etc2.

What you need to do is that you need to eat a lot. You ate a lot? Nope. You didn't. Trust me.

hmm is having rice + fried chicken + veggie + burger for dinner consider a lot or not? anyway i tried to eat more that usual but the thing is,i stomach not capable of storing that amount of food.i just want to gain about 8 - 10 kg then work out a bit so that i dont look too fat (my height is just 166cm)

2 scoops of rice, 1 piece of chicken, 1 scoop of vege and a normal burger?

yes.sound like not enough .but,is it ok if i take supplement like u mention until i gain my ideal weight?what is the side effect of it?

Thought so. That is not even half of what I've ate for my Iftar last night. And 1 ate again on 12 am and again on 5 am.

What I ate is 1 1/2 plate of white rice, 2 large chicken breast (ayam masak kurma), 2 scoops of dalca, 4 large eggs with 2 slices of cheese, 1 large bowl of bubur lambuk (need more than 15 spoons to finish it).

Eat like what I ate and you'll grow. Or if you found that it is hard to gain weight, eat more calorie dense food. Try google it

Will try to eat more and more ~ now appetite better than last time.
Target is 60kg by end of the year ~

Whenever i eat more than regular, got the feelings of wanting to vomit. Have you experience that?

Nope, but actually vomited after workout session

Too much food for pre workout?
Stumble upon michael phelps legendary diet, 12k calories.