anybody here knows how to increase my weight..
ony 46 with height of 162..makes my BMI very2 not ideal lol..

This post has been edited by renesisx: Sep 18 2007, 02:41 PM

Can. Why do you think that you need to go to the gym to gain weight?

Many people said like that to me. Can you recomnend me what type of milk should i take?

any ideas for me? -max weight = 55kg min weight = 48kg usually = 53kg height ~ 177.5cm

got any recommended site or guide?
before i used serious mass for 2 month up only 2kg.
But i don't know the best guide.

*Wrong post area*

This post has been edited by Nevermore91: Nov 18 2012, 09:51 PM

Hi guys, I am starting to eat a lot and frequently and thanks to Nezzy for his post in the second page now I can choose the right food to gain weight.

I start to ate chicken breast, granola bars, oats, and nuts. You guys can suggest me other good food that can help me gaining weight. I believe this is the "bulk up" stage that always been said by bro DL. I would really like to go to gym so that I could get some shape rather than being fat because of eating.

The problem is I have zero knowledge about the gym thing, not enough $ to pay for a trainer and I stay in Nilai(no LYN members to assist). And the good side is I want to do it, I really do. I can read all the note and technique of bodybuilding in the internet but end up doing it wrong and will affect me. So how do you guy suggest?

Actually, the bulking up stage is when you are eating more than you calorie maintenance. By eating more that maintenance, you can fuel you muscle with enough calorie and protein to grow, if you engage those muscle through workout in the first place. If not, all of them becomes fat.

About going to the gym, my advices would be, choose a good beginner routine. You can go HERE for workout routine compile by DL himself or I would suggest you to read about Stronglifts 5x5. A good strength routine for beginner that would teach you a lot of compound movements which is good for beginner.

It has detailed video explanation on how to perform each exercise correctly. There you go. You have your workout routine and a virtual trainer and there are a lot of coaches in H&F. Goodluck =)

Tqvm bro, currently I'm eating more than before, I mean a lot more. And the food that I ate now is much better in term of calories,protien and vitamins. But I didn't start going to gym yet, just doing push up and sit up at home..

So I think this food that I ate would become fat right? Another problem is when I eat much, seems like my tummy only grow, I worried this will go on. About the gym thing, I think I would try to register to any gym in Nilai as soon as possible so that I can start train my muscle.

One more thing, usually how many time we go to gym in a week? And how much time we spent there in 1 session?

You are asking us if what you are eating is being converted to fat? How would we know when we have no clue as to your activity level, how much you are eating, what your macros are or your height, weight, etc?

Short answer is: You wont gain weight (fat or muscle) if your eating less calories than you burn a day. Weight fluctuations are inevitable as you eat food and they are digesting, you drink water and retain said water if consumed large amount of sodium, as you have excess waste you haven't discarded yet, etc so don't cry every 2-3 days that "Yesterday after lunch I gained 2kg woooooo, then this morning its gone".

And asking how many times 'we' go to the gym a week is irrelevant. If someone said they go everyday and you must too, but you can only go 2-3 times a week does that mean you wont get results only going 2-3 times a week? No. In fact, depending on your lifestyle and goals - that might be perfect. For someone else, that could be too much/too little.

Go to the gym as often as you like, as a beginner you will want to take advantage of newbie muscle gains by following a program (5x5, strong lifts, etc) which will help strengthen you and teach you basic compound strength exercises you will use the rest of your life (assuming you continue lifting).

As for how long a session should be: Warm up with 5 minutes moderate cardio then weight train. Limit weight training sessions to 30-60 minutes. Past that, you are overtraining which defeats the purpose of trying to build muscle. More will not yield more in this case. ALWAYS allow muscles a day off after training them so they have time to heal and grow. You should know by now the basic mantra of - Eat, train and sleep. If you ignore any of the 3 then your wasting your energy and time.

If you MUST do cardio - do it AFTER weight training and keep it to about 30-45 minutes max. Its benefits are great for heart health and stamina but contrary to what majority of people believe, you don't have to do excessive amounts nor do you need to kill yourself doing it everyday. 3-4 times a week is great. Many BBers don't bother with more than 15 minutes cardio unless they are cutting because it serves no purpose in building or maintaining muscle.

*Edited to emphasize cardio AFTER weight training

This post has been edited by shadowz: Nov 20 2012, 03:53 PM

Tq. Height 174cm and weight is 60kg. Before this I eat 3 meals per day MAXIMUM. And sometimes I even eat 1 meals per day, no dicipline in eating at all, that is why I am underweight. I am atheltic, play a lot sports. But now, start working, my routine would be 9am-6pm working, 6pm-12pm resting, watching tv,play with computer and lastly 12pm-9am sleep. I just started to eat a lot 3 days ago. Here is my meals everyday starting 3days ago

Breakfast : 1 bowl of oats, 2slices of wholemeal bread with p.butter spread, and a glass of milk.

Lunch : Rice with Chicken Breast, Ice milo.

Meal 3 : cookies, bottle of milk, (need to add something here)

Dinner : rice with meat and vege, some cashew and pistachios..a glass of milk.

Pre bed : a bowl of oats\cornflakes, a glass of milk and 1 granola bars.

I sure need to add more food to my meals right? I have no experience about the gym, that is why I need to know at least how frequent I need to go.. Based on the tips write by Darklight, 3times a week is good enough.

Now I understand times to spent on the gym during 1 session, all the warm up and cardio before weight lifting. But of course need to do more research on 5x5 and other programs. One more, I am thinking to buy some whey supplement and fish oil capsule, any recommended brand with reasonable price?

Before this I eat 3 meals per day MAXIMUM. And sometimes I even eat 1 meals per day, no dicipline in eating at all, that is why I am underweight.

Bull. You are underweight because you consumed too few calories to gain/grow. Numerous research has shown that meal timing has zilch to do with weight/muscle gain or loss. It boils down to calories (unless you have medical conditions), Period.

http://www.fitnessfrog.com/calculators.html

Go figure out your RMR, BMR, TDEE.

Your food has good and bad. Your not getting enough protein from what I can estimate. You give no measurements or weight so I am guessing (which is a shitty way of going about this if you ask me) you are only getting about 100g protein. If you want to gain muscle I suggest getting a MINIMUM of 140-150g protein as you start weight training. I would personally ditch the milo and cookies. It serves no purpose besides empty calories and will only serve to add to fat gain on your bulk. Find something more nutritious that has no sugar - if you have to have sugar, save it for a cheat meal. Calories? I dont know - are you eating a mountain of rice or half a cup? Everyone's idea of a portion is so different.

Yes 3 times a week is good. Find a program. Stick to it. Don't adjust it. Just do it.

EH NO! It is:
1)Warm up
2)Weights
3)Cardio<-----LAST!!!!

Don't waste money on whey or protein supplements until you have your calories and macros figured out. It is a waste of money. Take the RM200 you would buy the whey supp with and buy more chicken/eggs/ground beef/burgers/milk/nuts. Whole foods have been proven time and again to be superior. You can look into it when the idea of chewing on another burger or chicken breast a day makes you want to puke.

http://forum.lowyat.net/topic/857454/+140
Good thread discussing fish oil brands. Lots of good information.

Look at post #152.

It educates you in the simplest way to understand what you want to look for when purchasing fish oil tablets. FYI - You want to look for a high potency fish oil tablet. Don't take something because you best friends mothers cousin says its good. Do your research.

Is there any different if I ate 3500cals of food in 2 meals and 3500cals of food in 5 meals? Because I just started to eat a lot this 2 or 3 days, sometimes I feel uneasy, and I sh*t alot compare to before. Is this a waste of what I am eating? Is smoking affect my weight gain?

Completed the test that you ask me to do.

RMR = 1590
BMR = 1589
TDEE = 2463


For the food, i actually think i will add up a lot of meat, chicken, egg and tofu which are easier to get and all of them has high protein amount. There is no difference eating raw egg or cooked egg right? Some people said as long as you eat non-stop you will gain weight, I think this is true, but at last it will also give me long term effects. Sorry if i look like a lazy spoon-feeder person. I just want to do it right, so asking experience person like you will boost my confidence.

Got it, warm up, weight lift and cardio. Will do some research on the fish oil tonight, hope can get the best one. Don't know how long it gonna take for me to look bigger, then at least i know it works. Tqvm bro, for this time being, i still need to do a lot of research on my calorie intake, eat as much as i can & bulk up, and lastly go to gym and get some shape.

Simplest answer is: At the end of the day, no-there is no difference if you ate 3500 calories in 2 meals or 5.

Long answer depending on individual: Maybe, due to variety of things such as schedule, appetite, how long before after you workout you eat, the intensity and progress at which you are lifting, etc. However - these are not a big enough concern as a beginner as you are barely beginning to get accustomed to simply eating enough (with good macro division), lifting heavy and getting enough rest.

Don't complicate it because at the end of the day it is that simple. (Unless you have some medical issues like crohns, thyroid issues, etc.)

Yes sh**ting is the waste of your food. What you want to know is if you are getting all the benefits of what your eating - yes lahhhhh. Unless you have medical issues, your intestines will process and absorb the nutrients from your food. Please don't think so much

Honestly - no clue if smoking screws up weight gain. Never bothered looking into it. Any sifus can give their 2 cents?

*shrugs* Good for you. Now you know your TDEE - don't eat less than that (give or take 100 calories) otherwise you may lose weight.

No their is no difference between raw and cooked egg

You can eat lettuce non-stop but I can guarantee most people wont get enough calories from it to gain any weight Statements like that are inaccurate. CALORIES IN>CALORIES OUT = WEIGHT GAIN.

It will take as long as it takes. Lots of inspiration by members here doing lean bulk (emino is a great example of successful lean bulk) and bulk/cut. As long as you adhere to you macros, lift heavy (with GOOD form) & sleep enough you'll get results.

After starting a strength training program in the gym for a few months and spamming food (only started taking some whey halfway through because braces prohibit me from eating alot of tough meat)... I reached 65kg from 56kg when I started. Still a long way to go, but I think I'm gaining fat on the way!

Also I do adhere to a really strict sleeping pattern. I can't get 8 hours a day or more on the weekdays, but I do get a minimum of 7hrs 15mins (really minimum) of sleep every day.

I used an online calculator (link from the link from alien9's siggy) and apparently my BF% is now at 11%.

Idk if it's good or bad for a skinny person like me, but I do find myself developing a layer of fats on my belly (no abs even on a skinny person).

I think my workouts should be fine, with all the heavy compound movements I'm doing maybe the energy store is a good thing.

But my question is about diet. Previously I was told to whack the food only by a forummer since I was so skinny, so I felt no guilt eating delicious fried food and cola's...

Does my BF% mean no more fried food and soft drinks (cutting down on the soft drinks because of diabetes though, didn't think it will get fats)?

Can't imagine a life without fried food and bacon...

This post has been edited by Decky: Nov 23 2012, 05:27 PM

It is NORMAL to gain fat along with muscle mass. The only difference is that how much fat you gain on your current diet. If you use dirty bulk kind of diet where the motto is 'eat everything in front of your eyes', then surely you'll gain a lot of fat (actually, you consume a lot of calorie surplus). But if you consume around 500kcal calorie surplus using the clean bulk technique, the fat gain is minimal. Yes, you still gain fat but it is much lesser than dirty bulk.

So, you can eat what you want but keep in mind that 80kg body with 20% bf is 'ugly' compared to 75kg with single digit bf.

last 2 years, my weight 54kg like that then went to KK holiday trip for 1 week and gained 5kg from that time till now still 59kg.. eventhough got workout also the same... helppp

So conclusion, go to KK often?

Just dont understand these newbies. You know how to post, but you are so lazy to use the search button or browse thru the previous post, since this is a pinned thread

ahh thanks. That means less fast food for me then.

just for some variation, below are stuff that i would use for bulking up (pretty easy to find in malaysia too):

Quacker quick-cook oats, HL milk, Natural peanut butter (not the lady choice's, goobers crap, good brand like sanitarium), banana, honey, dutch lady natural low fat youghurt, gardenia wholemeal bread/gardenia breakthrough, eggs, yams (i love thai yams, you can use our local yam too but it not as tasty but way cheaper), whole chicken, salmon (i go to kl and stock like 1 whole week of supply cause in my place its hard to find), ayam brand's tuna in water, brocolli, almonds (PRN snacks, chew when bored)

as for supplement, dymatize whey protein isolate is a good choice, RM160 for a tub of 5lbs, get them from musclemaniaclub (google for address)
for fish oil i use GNC.. lol

Tqvm Bro, where do you get the Sanitarium peanut butter? it is so hard to find one. As for others I am consuming almost the same food as you do. Quacker Oat Original, Soy Milk/HL Milk /Everyday powder milk, Skippy peanut butter, banana, Massimo wholemeal bread, eggs, chicken, all kind of nuts and granola bars. I would love to add Salmon, to my meal, but i never try it. sad case.


As for now, i don't take any supplement yet, bulk up using the food first and will add all the supplement and vitamin later. Still searching for the best fish oil brand.