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?

Half boiled, 2 drop of banana oil
3 is too much, 1is too less

Why banana oil?

Cannot eat egg yolk right?

Is it he consume many milo?

Since you eat at hawker centre’s, try to find food that are high in protein like chicken rice or chai png with tofu, chicken etc

Take protein shake as an additional supplement.

me from 60kg , target weight 72-75kg .. with intense weight lifting.. 2-3 time per week.

try with mass gainer + protein.. nahhh not help much.. about 4-6 month with no significant result. $$ fly..

actual target to get bulk.. im much easy to get skinning.. so if hard/repeattitive training.. no big muscle, but getting ripped.

currently at 68kg .. so my routine that .. eat healthly .. 3 time a day carbo .. and protein.. take supper midnight to.

tips for single menu add 3 egg .. help protein target after excecise.

which protein shake you recommend?

So after exercise,you will eat 3 eggs?

Cannot eat egg yolk right?

3 egg in 1 meal .. 2nd meal chicken .. 3rd meal chicken... 4th meal/supper midnight..

u also can laaa 1st meal 3 egg, 2nd meal 3 egg.. 3rd meal egg.. uggghhhh..


egg is just 1 of protein menu..

All water boiled egg?

Gym bro where drink Milo ?

Maybe I see wrong post.

But if drink milo can gain muscle or weight?

Drink Milo gain diabetic saja

I find it hilarious that you never mentioned about weight lifting or any kind of fitness exercise

U think eat whey or chicken breast is enough?

Find time to work out Atleast 30 mins to 1 hour a day. U work 12 hours you still have another 12 hours ( assume you sleep 8 hours) u still have 4 hours a day

Atleast minimally 3 time a week hit the gym and spend 1 hour with weight. If no time, hit the max weight and do some meaningful rep to bulk up

Please note food complement exercise and exercise complement food

U can’t just bulk without any resistance training

I just take Optimum Nutrition cause it’s the standard lol

If want to gain weight, eat proper nutrition like protein. But also lift weights consistently la.

Don’t drink milo or any sweet drinks.

egg can be raw.. boil or fry .. no issue..

another cheat for bulk, in 1 week, eat 2-3 times of double or triple beef cheese burger.

After eating a McDonald's Big Mac or Double Quarter Pounder with Cheese, should I exercise within 6 hours to convert calories into muscle?

This post has been edited by plouffle0789: Dec 12 2023, 03:09 PM

Calories must form into fat, than fat changing into muscles
More fat, more muscles

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.

Thanks for your comment.


Any free apps?

This post has been edited by plouffle0789: Dec 14 2023, 03:27 AM

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?

Better to have a good sleeping schedule..

loads of carbs, include white bread
loads of sweet drinks

thats all u need

Not chicken breast better?

This post has been edited by plouffle0789: Dec 14 2023, 02:57 PM

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

Your one never alive on morning ?

When I woke up, it alive. Sometime need vibrant awake