U wanna grow breast? Lol....

Jokes aside, chest takes a long time to build provided u r doing the optimal exercises for chest. And that 2-3 kg is not all muscles even when nutrition is on point

Calories in > calories out you gain. So you need to set you calories in ie TDEE. Plus your chest not growing most probably you are not working your chest but your arms are taking all the hit. Just like me when I first started.

I have a delusional friend who thinks that he gained 5kg of muscles because his waist line did not increase. And his nutrition is never on point. Plus he said that he can gain 3kg of fats only within 3 days of CNY. So everyone don't be him.

Ok, thanks for your info, but the 2-3kg is quite motivating, when you are gaining weight xP


I think that can be a valid reason, when the time your arms taking all the hit, will your chest pain the next day?

Mine yes when i first started. And I can feel most on ecentric but contraction not that much. So I have to really go feel it and make sure they contract.

This post has been edited by lingleeyen: Apr 28 2017, 05:28 PM

trying to calculate my TDEE... should i say i'm sedentary or moderately active? i work in a call center so i have to sit on my ass 9.5 hours a day, 5 days a week. but for the past 2 months i've been on the gym hard... i never miss 5 days a week for 1-1.5 hours each.

so which one is it?

Your target is to eat more right? Aim at a higher TDEE. After 2 weeks you think you gained too much, cut 150 to 200. If yiu are satisfied, stay there.

Weight yourself everyday and get average for a week.

will do. thanks!

I think you need to drink vitamins or food supplements in order for you to crave for more food and for you to eat more than before. Also, milk can help you gain weight and other dairy products.

i have been underweight for all my life until recently i buy GNC whey protein and workout at gym..

now i develop a bit muscle and my BMI is normal..

but not sure healty oo..

healthy or not healthy is quite subjective no? are you happy with your current physique?

ok laa.. at least i got my bmi normal and i already stop taking whey protein..

What vitamin water and supplement?

You do know right whey does a little to help in terms of macros and calorie count if you daily macro intake is not on point? 1 serving of whey has 120 to 150kcal, 20g to 25g of protein. If you are under weight, 1 pcs of kfc chicken breast has 350kcal, 30g of protein? Why drink when you can eat?

hmm. i dont know..
but mayb i have trouble eating.. sometimes dont know what to eat..

mayb should open topic about menu for weight gain..

That is the solution to your under weight problem.

I have too much things that I want to eat bit I cannot eat abundance of them. We are in a different world.

but seriously..
i eat normal take breakfast, lunch and dinner..
but really hard to get the needed amount of calorie..

thats y i take protein for the remaining calorie needed..

sometimes to gain weight also need money for food..

My lunch just now is 1250kcal. I can squeeze in another cheese tart or egg tart but I did not because it will burst my calorie cap. How much is yours?

Eat more + weight training.

1. Eat more fat + protein food. You can work on burning the fat later.
2. Start lifting light weights and increase slowly.
3. Get enough sleep everyday

I was at 43kg after graduating in 2012. 23 years old btw. In 2013, something opened my eyes and I decided to change the way I looked. Started eating well...oh and I'm a vegetarian. I also stated going to the gym regularly.
I am now at 59kg which is good for my height (161cm)

my lunch will take around 1000 cal.. per day i required 2500 cal..
problem is i cannot eat much..

What is for your lunch of 1000kcal?

2500kcal a day? You have breakfast and dinner and supper and tea time. Second breakfast. Second tea time. Slot in here and there.

normal lunch ill take rice and some vege, fish or chicken.. thats it

breakfast normally bread or if i feel hungry ill go for nasi lemak

dinner usually same as lunch..

i dont know how to calculate calorie actually. all this while im using my diet diary app to check for the food calorie