Hi,

Following are the details:

Age: 25
Height: 183++
Weight: 66kg ( very2 under weight )
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Edited

Weight Goal: 80kg

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I am planning to increase my weight and build up muscle along the way. Thus I would gladly appreciate it if I could get advice on the nutrition and work out part.


Do help pls.

THX

This post has been edited by asciii: Nov 20 2008, 03:01 PM

Hey bro, congratulations on your new goal to achieve muscle mass and also to practice a healthy lifestyle ( I hope you are going natural all the way lol )

You could actually keep track of your workout/meals etc in here or blogspot etc.

If you need an idea on how to blog etc or whatsoever check out mine eatandlift.blogspot.com

What is your goal weight? I would suggest a smart clean bulk all the way, ditch the weight gainers and go for good food. Judging from your weight, I believe that your bodyfat percentage should be pretty low?


rock on !

Yes I want to go the natural way. Eat and Exercise. I looked briefly at your blog just now and noticed that it mostly had your work out tracks.

Correct me if I am wrong, since I am under weight, I would need to gain my weight before I can do these workouts. Guidance on meal track would be my first importance I guess.

yes, absolutely you need to go for a bulk which I would suggest a calorie surplus about 2500 for a start. It is quite hard to bulk without the carbs, but please ditch the sugary drinks (coca-cola etc) . They are packed with calories but absolutely no value. Try to go for 1 gram of protein per pound of bodyweight.Do not forget you fat, all meats have fat, but dont buy a pack of chicken skin and fry them. LOL. Olive oil, walnuts etc are packed with great calories. Eat tons of veggies to supply your body with fibre. Dont know how to track your calories? I would suggest you browsing the net more often. If you need a calorie tracker account Fitday would be good.

I`ll show you a sample of my diet but this is a cutting diet where my calories would go up the most 2100kcal tops on training days and 1800 calories on non-training.

Sample Diet

You should also post your pictures.

Well, I just created a FitDay account. Added the food I took today.


asciii's nutrient track

Cool, sub sardine with tuna and consume wheat bread instead, has more fiber.


Do you have a gym account ?

Not going to gym yet..Will be moving to my new house soon ( condo ). It will have gym. So, I will be going once I move in

p/s: wheat bread is the brown color bread right?

This post has been edited by asciii: Dec 16 2007, 06:24 PM

yes, good luck brotha. Feel free to ask if you have any doubts

i would suggest 1.5g protein per pound of your bodyweight ~~


Chow

This post has been edited by bata: Dec 16 2007, 09:36 PM

I had that intention. thanks

what is the nutrition facts for the pasar malam chicken satay?

This post has been edited by asciii: Dec 22 2007, 06:03 PM

To Shanecross:

Aiks, anything wrong with Sardine?

I have been taking them frequently as they are high in protein.

If so, please enlighten me.

It was a very bias statement, you have my apologies. The fact that I love tuna better than sardine.

To Shanecross:

Dude, I hope you aren't getting the wrong idea.

I have no intention whatsoever to prove who's right or wrong.

I just want to confirm with you, cause you might have an updated information on sardines.

We are in a forum to exchange our thoughts or view on a matter, not to blast those who are less informed.



Anyway, thanks for confirming!

Happy Holiday!

I am reactivating this thread..so gona start posting out logs..please advice..

updated details in 1st post

Reactivated my fitness first membership yesterday and started my work out..

7/11/08

Food intake

Bfast:

1 Mug of Tea + 2 slices of Wholemeal Bread with butter and kaya + 2 slices of cheese (Peanut butter finish already)

Brunch:

2 slices of wholemeal bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Lunch:

The new McD's double McChicken..I think thats what it is called and coke

Tea break - 5+ pm ( I guess this was the pre workout meal)

2 slices of wholemeal bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Post workout:

1 Large McShaker fries

Dinner:

Rice+Gizzard+Cucumber

Before Sleep: 1 and a half cup of HL Milk

Workout - 730pm

Bench Press:

1 x 10 x bar only weight
1 x 6 x bar weight plus 5kg at each side
1 x 6 x bar weight plus 5kg at each side
1 x 1 x bar weight plus 5kg at each side (was unable to do )
1 x 6 x bar weight plus 2.5kg at each side

Incline bench press:

1 x 10 x bar only weight
1 x 6 x bar weight plus 2.5kg at each side
1 x 6 x bar weight plus 2.5kg at each side

Tricep pushdown:

1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 10kg

Abdominal Crunch (Machine)

1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg


That was my workout and diet..do advice..

This post has been edited by asciii: Nov 8 2008, 11:55 AM

08/11/08

Food Intake

Bfast - 2 half boiled egg + 3 slices of wholemeal bread with peanut butter + 1 Mug of Tea + 1 Mug of HL Milk

Late Lunch - Briyani + Ayam Madu + Acar

Tea - 2 half boiled egg + 1 Mug of HL Milk

Dinner - 18 sticks of chicken satay

Before Sleep - 1 Mug of HL Milk

No work out today as I was busy with family stuff..Can only continue work out on Monday

This post has been edited by asciii: Nov 9 2008, 12:46 AM

IMO i dun think satay is a healthy way to consume chicken
unless they are cooked differently (w/o coal)

i think thats why they give cucumber with it to neutralize it..




This post has been edited by asciii: Nov 10 2008, 11:52 AM

10/11/08


Food Intake

Breakfast: 2 half boiled eggs, 3 slices of bread with butter, peanut butter and kaya, a Mug of tea

Brunch: A few pieces of cake and a Mug of HL Milk

Lunch: Rice, coleslaw, 2 pieces of nugget and lots of cow's meat

Tea: A few Pieces of cake

Dinner: Rice, coleslaw, 2 pieces of nugget and lots of cow's meat

Supper: 1 tupperware full of pasar malam taufufa ( Wonder how much protein it has)

Before Sleep: 1 Mug of HL Milk