All kinds of retarded bro-science nonsense advice in this thread.
Reminds me why I avoid talking to Anyone in tis country about fitness.

So any correct food advice from you?

1. Download MyFitnessPal.
2. Use it to plan a diet that has 300 calorie surplus & meets 2g/kg protein requirement.

4. Use this https://tdeecalculator.net/ to know your TDEE.
5. Google learn what is calorie surplus if you dunno.

There is no such thing as "correct" food for bodybuilding.
Avoid processed & oily food for your heart health.

Bro, just download myfitnesspal. Try to estimate food calorie if you always eat at hawker stalls. Get a ballpark figure. Eat more than what u currently do.. focus more to protein. Avoid processed / fast food. Simple as that. No need follow ppl what egg how many pcs, egg yolk or not, when to eat, how to eat, and those bullshit mass gainer thingy.. or the most commonly said skinny statement. I EAT ALOT also kenot. So i do bla bla bla..

For a beginner stage; no need to complicate things.. Follow a sustainably diet.. Not juz jump to ppl's diet if you cant keep it up.. Make slow and steady change..

And if you have a bad sleep habit. How u gonna make a good gain.. Posting at 3.50am.. ?

I work rotating shifts, one month in the morning and one month at night, continuously rotating.

So should I just concentrate on morning shift month only?

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?

loads of carbs, include white bread
loads of sweet drinks

thats all u need

Not chicken breast better?

not dense enough

you want fast right ?

Yes

white bread, sugary drinks, rice. Just focus to all this.

Do I  need to Add on push up and pull up?

I should trai alivelift, morning 𓂸 will alive

𓂸 some male organ?

U got or not? 🤏
Is a stick hammer

I should trai alivelift, morning 𓂸 will alive

Your one never alive on morning ?