2. hohoho
anyways, as for exercise, what should i do for that part?

That should be the obvious choice. If you want to be able to do that, few threads can start you up.

1. Bodybuilding Routine by Darklight79
2. Nutrition (refer to my link in the signature area).

That shouldn't cover all but it will get you to start. Read more and don't hesitate to ask questions

edit: nevermind answered

This post has been edited by zeronova: Jan 7 2013, 01:09 AM

try to drink water at list 4L a day... (not sweet water ok )
good luck

If your impression is by just drinking water, you would loose weight?! then you might need to do more readings.

this thread still active?anybody knows any home neck workout technique?share here if you dont mind

neck?

yea neck workout..neck kinda small >_<

Hey guys, I really have a problem in gaining weight.

I'm 176cm with a body weight of 60kgs.

I'm wanna be fit to, but there isn't anytime to do gym cause I'm working for 12 hours.

Anyone can suggest what meals should I take to gain my weight?

My boxing gym kinda have this simple neck workout,
1)put a medicine ball on the ground and lie on it and make sure the ball is positioned in between your shoulder blades.

2)Then straighten your body, if done correctly your upper body should incline a bit downward with your lower body raised a bit,(but the feet can rest on the ground)

3)Then do a simple nod, turning the head from side to side, head to shoulder and make a circle motion with your head

Your neck will feel the tension

Hey guys, I'm 18 and currently waiting for my SPM result. I have problem in gaining weight too! I'm only 34 kg and about 5 feet >.< (I'm a girl actually) Any gaining weight tips? I think I have fast metabolism rate so that's why I'm having a hard time gaining weight.

Eat more and lift weights. That's all.

Posts like this piss me off. False fact, on top of that bad grammar, bad spelling, bad everything.

Hahaha.... chill pill here man Yesterday when I had my coffee at SB, a friend told me he used to help his mum to check exam papers, he said he wanted to vomit but at the same time .. Know who screwed up the whole MOE? GOSH.. I strongly urge those above 21 go register as voters and get themselves know bit of the current situation and don't be so ignorance..

Hey guys.. im about 190cm,weighing 82 kg.

I gym 4 days a week with routines as such
Monday:Chest,Bicep
Wednesday: Back, Tricep
Friday: Shoulders, Calf
Sunday: Thighs, and alot of cardio

The issue im having is its been 4 months since i started gyming, with the aid of mass gainers and protein..There have been no significant change.. Anyone can recommend eating diet to build mass and muscles?

What's the kind of change you have in mind? Whatever it is, if there's no change at all, the main reason would be the diet. You ain't eating enough and by enough is that you need to consume more than you burn.

Is oats a healthy meal? If lets say i have 4 meals a day..The lunch being the rice and etc..night 4 chicken breast in soup and morning is eggs and cereals..and in between is oats..
Whats your take on that eating pattern?Eating alot of oats is good? since heavy in carbs

There is this value that each human have and different from each other. It is called BMR. From that, you can get the amount of calorie maintenance you have. Calorie maintenance is the amount of calorie needed to maintain your weight. Eat more than that, you'll gain weight. Eat less than that' you'll lose weight.

Depending on your goal, you need to find your calorie maintenance and add or reduce the intake. Then after you found out your target calorie intake, you need to consume food and meet the target calorie each day.

How to found out about it? Refer to my signature about BMR, TDEE and nutrition.

My BRM is 1277.20

BRM or BMR? You are a male/female with XX height and YY weight?