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.

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..

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.