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

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.

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.