I'm 170cm, 55kg and I just started working out at the gym about 3 weeks ago and I see some progress. I'm happy with it but I'm not too happy with my weight. Here are my problems why it's hard for me to gain weight:
1) High metabolism - Even if I eat a lot of food, I only gain few grams in weight for few hours and then it drops back(wtf)
2) Working - Don't have time to eat(Only lunch and dinner)

So I'm seeking an advice from you guys of what should I do to gain some weight and muscles. Should I buy supplements like mass or whey?

If important, here's my workout routine - chest, biceps, triceps, shoulders, jogging on treadmill for 2km in 15~ minutes

1. Completely normal when you gain weight on scale if you put 100g meat + 100g rice + 250ml water into your stomach or you're just holding it with plastic bag, then you pee/poop/sweat, you will lose the weight you seen on scale
2. Don't have time to eat then means working to you has higher priority than eating, fix that, eat the damn food.

So I'm seeking an advice from you guys of what should I do to gain some weight and muscles. Should I buy supplements like mass or whey?
No until you fix your diet. No mass gainer definitely. It is whey + loads of sugar.

If important, here's my workout routine - chest, biceps, triceps, shoulders, jogging on treadmill for 2km in 15~ minutes
Don't work on muscle that you can see on the mirror only. You are introducing muscular imbalance to your body can will cause your posture to fall.
https://forum.lowyat.net/topic/371250

If you have trouble performing free weight compound exercise such as bench press, start with empty bar or lighter bar, dumbell, or start with machine so you know what is chest muscle and how to use them and eventually you still want to do the compound given your body is healthy/no injuries/no physiological issue

Lastly, be consistent, and have enough sleep. Don't underestimate consistency and power of sleep

This post has been edited by helven: Dec 23 2019, 11:08 AM

You having difficulty to gain weight and you add cardio. That defeat the purpose although its good for cardiovascular health but you should focus one at a time.

Track your meals. I don't believe, "I ATE A LOT BUT I STILL DON'T GAIN WEIGHT".

Sounds like you are overestimating your calories intake.

Im more less the same like you bro.

2) Working - Don't have time to eat(Only lunch and dinner) - This need to change.

For me, Im at work 9:00am - 6:00pm. I make sure i had 3 meal in the office, which 1 meal consist at least 400cal. Breakfast, Lunch and Snack (about 4-5pm).
After back home at night - 8:00pm - 11:00pm, I make sure i had 2-3 meal at home, which 1 meal consist at least 400cal. Dinner, Snack, Supper.

At the end of the day you will get at least 2000cal. Then just add the calorie surplus to your TDEE. It work. Once you familiar, then next step to track your protein intake. I read to build muscle need about 1gm per 1lbs body weight. Chicken breast + Egg + Protein Shake will do the trick for the protein intake. At least for me.

Good luck and have fun.

+1 Agreed. I also like that before ler. I believe i eat lot but don't gain.

So 1 day i decide to track my meal for a week. What a surprise below is my cal intake for a week.

Monday - 1600cal
Tuesday - 1200 cal
Wednesday - 2300 cal
Thursday - 1300 cal
Friday - 1600 cal

Its not consistent. 1 day i eat a lot. Next day eat less.

Eat more train more regularly

Eat sleep train repeat

OP need go on internet/youtube and do 4 hours/day research for 30 days minimum before ever stepping into gym.
/thread

What if they bump into 6packs shortcut videos or research that says earth is flat?

With that much research time, they will encounter also omarisuf, eric helms, matt ogus, vitvirtuan physique, etcs and attain enlightenment.

Don't think so. They will skip those videos. Ppl these days are lazy ass. They don't want face reality. They want shortcut. Most probably will watch those tabata videos and thinking that's the way to get jacked.

You got a good trainer. Good for you.
I saw bunch of ppl go curl and situps all day long. Pity them.

Maybe their goal is to do curls and situps all day.

Can't blame those PT really.
Imagine how many newbie quit because of compound exercises.
Must give them some easy routine and false hope.

I offered to teach my newbie friends compound exercises for free and all they want to know is how to use machines...then complain about no visual progress in just one month...

Needless to say I don't offer free coaching anymore

This post has been edited by sagethesausage: Feb 5 2020, 01:27 PM

Typical gym goers just use the machine everyday to look pumped.

Its like balloon. You don't pump then it will become smaller by days.

yikes shame they'd do that. I'd kill to have some one show my stuff like that. i tried gaining last year, i didn't commit to going to the gym because i had no clue where to start and how to do them safely, so i only gained a little bit then i got fell ill and got too lazy to get back into it. now I'm trying to relearn everything and steadily get my weight back up (180 cm, 53kg right now). thank goodness for online resources and communities to ask around for info.

2 big no
1. no mass gainer
mass gainer is not as good as it promised. The 1k calorie consists of 2 big washing powder scoop, which can be easily replaced by whey / banana / peanut butter, worse come to worst, icecream / milo / sugar, yield same calorie, same fullness, with so much less money to spent.
2. no gnc
overpriced supplement store next to direct sales

Here is the secret ingredient to gym success.
Consistency.

Keep going and gains will come your way. I'm about your height....but 30 kgs heavier. Hard to imagine a 53kg frame.

Many beginners will not get result.

Why? Read too much. Worry too much. Build anxiety more than muscle.

not worth teach people for free. they will not appreciate it. their wallet won't feel the pain if they don't listen to you.
is better to train stranger of course not free. they will treat your every single word of advice as a gold.

yes but, supplement is more convenient to prepare, store , and consume.

btw its not expensive also. big 10 lb bag only costs rm300.

You can just buy whey + milo, or whey + icecream
it yield same macro with half of the price. idk how hard is it to mix whey with milo
open ms excel, do the protein + carb vs price



Milo
https://eshop.tesco.com.my/groceries/en-GB/...ucts/7071387315
ON Whey
https://www.musclemaniaclub.net/onwheygold
ON Mass Gainer
https://www.musclemaniaclub.net/seriousmass

**note**
- Milo 3 in 1 is more expensive than just milo powder in 2kg pack
- Mass gainer has very low serving per pack, dont get fooled
- Each serving of mass gainer is as big as 2 scoops of big washing powder
- Milo taste so much better

Mass gainer = whey + sugar
Milo = sugar
So, Mass Gainer = whey + milo

Problem solved ?

This is even cheaper


This post has been edited by helven: Feb 11 2020, 12:18 PM

Yes its convenient to prepare store and consume. Also very convenient to get diabetes.

One big bag 10lbs only RM 300 but very less servings. One serving is like 2 huge scoops.

I used to drink hell lot of Milo from my previous office cause its free. Not much difference bro.

This post has been edited by Amedion: Feb 11 2020, 12:19 PM

Got difference one, you see the ads, different level lmao

lol. You put Jay Cutler beside Coca Cola bottle. Tomorrow gym full of ppl drinking it.

thanks for advice , appreciate it. will think about consuming more milo

Only for the from the calorie in calorie out point of view and hitting macro. Disregard health.

i was 48kg. 176cm. dont chase how much you weigh. it should come gradually increase with your strength. if not youll get too much fats. been there done that.

To gain weight you need to consume more calories than you expend.

Eat more high calorie food or mass gainer.

Definitely try tracking your caloric intake because most people who can't gain weight have problem eating enough calories because of habit. So being conscious of your caloric intake would definitely help!

Also take note that if you do cardio you burn calories.

200 - 500 caloric surplus would be ideal for muscle gain, more than that it's going to be fat but don't worry about a little bit of fat because you can always cut.


This post has been edited by Malaysian Psycho: Jul 13 2020, 11:38 AM

May I know do you eat chicken breast and protein powder?

Which one is more effective?

so whey+milo can increase weight ?

should avoid cardio, you gain weight faster

Any calories u put in can increase weight as long as you're eating more than you're using.

Your body is what you put in your mouth. If u want increase weight; eat more than u currently do. If you lose weight; eat lesser than what ur eating now. simple as that.

Actually I eat a lot.

But my weight always around 65kg..

That's every skinny ppl's statement. I can eat a lot but still skinny. Same to obese ppl, i eat very less. What is alot and less? Subjective. How much is a lot for u? By serving? By Meals? Start counting calorie then u will know.

Law of thermodynamics.