Hey guys,

I am 177cm / 55kg , i have just started gym for 2 weeks.am wondering if the below stated is sufficient.

5:30 am - Ensure Milk, 2 Slice of Bread with peanut butter, a half boil egg

8:30am - Fried rice with egg

1:00pm- lunch , normal mixed rice(a portion of meat ,a portion of eggs, a portion of vege) , a slice of papaya

4.00pm - protein shake (half serving of real mass weight gainer)

7.00 pm - dinner (almost similar with lunch)

10.00pm - Ensure Milk and Oats biscuits

I am trying not to go until the extend of really controlling my diet and having the same food everyday

Guys, another question,

What is the side effects of mass gainer/protein shakes, i tried to look into the web but can't find an exact answer.

Someone is telling me that mass gainer/protein shakes can cause cancer ...