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

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

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?

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

What natural foods do you eat to increase weight?


Do you no longer go to the gym?

This one correct?

Why banana oil?

Cannot eat egg yolk right?

Is it he consume many milo?

which protein shake you recommend?

So after exercise,you will eat 3 eggs?

Cannot eat egg yolk right?

All water boiled egg?

Maybe I see wrong post.

But if drink milo can gain muscle or weight?

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

So any correct food advice from you?

Thanks for your comment.


Any free apps?

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

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?