Hello to all the fitness enthusiasts here. I'm working on increasing weight and building muscle.

I'm a 65kg, slim 31-year-old man, standing at 180 cm.

My main food challenge is that I rarely eat meat because I currently live in Singapore.I just eat normal hawker center food.

Although I have the option to cook(no house owner living together), my 12-hour workdays limit my time in the kitchen, even though it's close to my workplace.








I work either 4 days and rest 3 days or work 3 days and rest 4 days. On my days off, I go back to Johor.

Should I include protein shakes in my routine, given my schedule?

I'm not striving for an overly muscular body, but I do want to build some muscle and achieve a physique that's aesthetically pleasing.

Or is boiled chicken breast a better option?

Or maybe a combination of both?



Consuming white bread with peanut paste can contribute to weight gain?

Or consume milo hot drinks without sugar?


















This post has been edited by plouffle0789: Dec 14 2023, 03:29 AM

keep it slim lah

Aston sirloin is good.

U need 2g protein/kg u weight.
If u need protein shakes to meet that, then take your protein shakes.

except beef

any other choice?

Why?

You need 2 grams of protein per kilogram of your weight.

If you need protein to meet a weight increase target, then consume protein that shakes out from your body.


Is this what you mean?

This post has been edited by plouffle0789: Dec 10 2023, 10:26 AM

No, I mean a 75kg person will need consume 150grams protein/day for optimal muscle gains.

For weight gain, you need a caloric surplus. A 300 calorie surplus is good starting point.

Pretty much chicken and fish in term of meats thats easy to access.

You did not mention ur training routine.

My trainning routine should be 1 week 3 days.


I work 4 days rest 3 days
Or work 3 days rest 4 days.




Rest day is Thursday,friday,saturday

Some week rest day include wednesday also.

This post has been edited by plouffle0789: Dec 10 2023, 12:11 PM

Any suggestions?

Try mass gainer works fast

Protein is to lean gain as calories not that high also

Alternatively every morning bread + peanut butter conlanfirm weight gain fast

Bulk season

✌️eggs /day, don't drink milk

Must be 2 fried egg or 2 water boiled egg?

2 Half boiled egg can?

https://www.lac.sg/en/brands/isopure/whey-p..._weight-gainers

May I know any side effect of this kind of mass gainer protein?

My friends seems have hair loss problem after consume this type of protein

buy branded ones like ON then u dont need to worry

else can stick to natural food but u have to force eat alot

been there done that

now back to lean body n much happier

If u don't work out and keep intake protein high , good luck to yr kidney . I got one sohai friend did that , kidney creation level rocket like hell .

What natural foods do you eat to increase weight?


Do you no longer go to the gym?

now less

I focus on the most important muscle of the body to keep u alive- the heart aka cardio

u can try high calory food like carbs

bread + peanut + egg

oats

This one correct?