Chicken breast lo. 3 ounce is roughly 25g protein with little fat n zero carbs. I usually take 6 ounce or 180g breasts per serving. 2 servings will hit 100g. Some eggs, peanut butter and misc from bread, pasta etc u can hit 150g easily.

Protein supplements are the cheapest to hit yr daily intake. At rm2-3 u get almost pure protein. Sama je ngan u buy chicken from chap fan or mamak

i gave in and decided to buy myself ON: serious mass protein supplement online the other day. but thanks for the suggestion, i should definitely eat more chicken. i've been avoiding it for god knows what reason.

I also want to gain weight and upper body size

It is better you advise what is your current weight and how many weights you would like to add...

Congrates that you make it, you should not be in this topic anymore. Another topic like suit you https://forum.lowyat.net/topic/3451296

Take your whey first thing in the morning, within 30 mins after you wake up. Our body has just gone through catabolic phase while we were sleeping. Take your coffee at a later time, preferrably 1 hour after.

can recommend which seller? how many scoop n volume of water do u take per serving?

This post has been edited by Iron-eagle: Jan 30 2017, 01:51 PM

Can someone tell what am i doing wrong? I am currently underweight. I have been weightlifting at gym, eat and drink mass gainer for months but only gained 1kg so far

Maybe there is something related to ur current diets?

If you're not gaining then eat more it's that simple

You have to achieve calories surplus in order to gain weight.

Gym, eat and drink mass gainer do not mean that you are achieving calories surplus.

How u all eat more...I wanna eat more but my tummy feels full quite fast.

How much is ON whey protein isolate?

A few strategies:

1) Eat more calorie dense food. Peanut butter, butter, fatty meat cuts, milk, milo, etc. Snack on nuts, they're very high calories. Drink milk with your meals if you can drink milk.

2) Shakes. Drinking your calories is much easier than eating it. Mix oats, peanut butter, milk, egg whites and a heaping helping of whey protein in the blender and drink it. Bam! 1000kcals just like that. Blaine Sumners blends his chicken breasts and avocados to achieve 2000kcals a meal.

3) Eat more meals. Can't eat the amount you need in 3 sittings in a day? I bet you can if you try to do it in 6 sittings instead. That's how Brian Shaw, the world's strongest man, eats in order to get to his caloric requirements. That's how most bodybuilders do it too, but they do it for other reasons too, i.e. prevent catabolic state.

4) Simply get used to being uncomfortable. Slowly increase the amount you eat until you reach your goal calories, knowing that you will uncomfortable. Nothing worth fighting for will ever be comfortable. You know what's comfortable? Watching TV while snacking on chips. Where does that ever get anybody? Nowhere! Training is uncomfortable, eating past the point of being full is uncomfortable. However the fact remains, you need to go outside your comfort zone, if not you will be stuck where you are right now.

Anyone have probs with ON Whey Protein? I bought strawberry one but whenever I take it with milk I get a lot of gas. When I'm about to burp it out, the feeling is so bad. I feel like I can smell it in my mouth.

I'm not lactose intolerant. I can drink 2L milk and not have a prob.

Anyone got any ideas?

Your tummy feels full is just all your mindset only.

Make it a habit to eat A LOT for 1 month and you eventually can eat a lot already.

Its also have something to do with genes. If your parents are both slim, then there's a bigger chance that their children will have a slim body as well or thin. One thing also is because you have a fast metabolism wherein even though you eat more rice or carbs, you probably cannot gain enough weight and fats. Well, I think the better ways for you to do are to drink vitamins, drink whole fat milk, eat foods that are rich in protein, more carbs and less snacks.

You all got any advice on how to gain weight. My weight is stuck at 41 kg. I have fast metabolism. I worked out with weight 3x a week. I can't seem to put on any weight.

Eat more? Cannot also? Eat more.

Hi all, I am gaining weight and had went to gym for around 2 months, Weight had increase for around 2 - 3kg for last month. But the problem I met is my chest is not growing at all compared to others part of body park. Any recommendation to solve that?

And can I know your total calories intake per day recommended for those want to gain weight. And the breakdown of the calorie. (protein %, carb % and fat%)

Any recommendation is welcome!

Ps: My weight now is 59kg