I just started to do workout at home about 1 year ago when I found out I was bit fat, 85KG.
Now my weight is 62KG, height 173CM.

I do workout like HIIT , some weight training like pull up, dumbbell etc at home, for an hour, 5 days a week.
During free time I will do badminton, running and swimming quite often.

FYI, I have good diet as in, I only eat what my body needs, mainly vegetables, fruit, protein and necessary carbs, I dont skip food or reduce food intake.
Oily food, junks food and soft drinks I seldom eat at all. Yes, I watch my calories intake.

My problem is, I keep getting thinner, that is what my friends and family keep telling me.

Because I work until 6pm, dinner at 7~8pm, rest for 3 hours, then only I do workout at 11pm until 12am.
After that I cant really cook and eat because I'm too tired , bath and sleep directly.

Is protein powder something that I should consider ? My ideal body shape is swimmer body, lean muscle.
If yes, which protein powder I should consider to maintain my fitness and prevent my muscles "shrinking"?
Obviously it is lack of protein now, I think.
I hope I can get 3 4KG of lean muscles, which is 65~66KG body weight.
I am not looking for super bulk up by the way.

Any suggestions ? thanks a lots.

This post has been edited by linkinawe: Jan 10 2016, 12:56 AM

Eat more. Protein powder is not going to.solve anything.

Search the forum 1st?

https://forum.lowyat.net/topic/3829259

https://forum.lowyat.net/index.php?showtopic=3673862&hl=

https://forum.lowyat.net/index.php?showtopi...=how+to+protein


I highly doubt you have a good diet. You dont even understand what your body needs. If you do, you wont be making this thread nor you be getting thinner.

You should eat enough protein every day to prevent muscle loss especially on a caloric deficit.

Ok, I will try to do more research on what is "proper diet". Thanks for the suggestions!