I was in the same boat. I was 48 kg until my mid-twenties, and now at 32 basically floats around 62-65 kg. The process is super slow and I aimed to be around 68-70, but yeah, at least I am happy knowing I look better than I did 10 years ago.

I am intrigue by your statement "aiyaa, dont have sickness then enough lar, let gain weight in naturally". By naturally, do you mean fat? If that is so then it's unhealthy. Healthy weight gain should be muscle gain and keeping your fat level in check or else you'd risk tonnes of health problems later on in life associated with unhealthy weight.

As for 'programs' I find it is those programs are often a temporary incentive, and if you work yourself into a dedicated program, you'll get bored in later stages and you're restricted to what the program offers. It is a,so better to learn to learn about all the ways you can work your body and change them when situation changes, like how when everyone is queuing to use bench press and you skip on working out your chest because you cant be bothered to wait in turn when you can easily substitute that particular workout with other workout.

If you're scared of protein powder side effect, you can always go super natural with lots of eggs, chicken, fish and milk, but you also need more work to keep the fat percentage at low threshold.

This post has been edited by emino: Jun 8 2018, 02:20 AM