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?