First of all, i didnt gain 22.5 KG in a short time, it took me 16 month (1 year n 4 months) to gain from 53kg to 75.5kg..I would not include my training log here, as i change it every 4 weeks (changing ur workout from time to time can help u grow faster of coz) ...

alrite, as a starter, i need to mention that im a hard gainer. So, ive to eat ALOT. My meal is divided into 8-9 times per day (including post n pre workout):

Breakfast: 5 eggs white, 1 egg yolk
4 medium banana (simple carbohydrate is very important immediately after waking up)

Brunch: 5 scoops of oatmeal, with 2 teaspoon of sugar.
2 scoop whey protien shake or soy protien (if im out of budget)

Lunch: 250g (1 medium bowl) of rice (if can, brown rice..coz white rice has high glycemic index)
1 chicken breast
ALOT OF PETAI (ive done a research on petai, or also called as stinky beans or clustered twisted beans. The research showed it contans alot
of complex carbohydrate, and tryopthan)

3 hours after lunch: 2 medium potato, baked or boiled
200 g of minched red meat in BBQ sauce or can be replaced by 8 eggs white

Pre workout: Creatine
2 tablets of B-Complex
1000 mg vitamin c
Fibre drink
*All of the above are taken together

Post workout: WHey protien shake (at least 40g,including milk)
4 medium banana (to spike up insulin level after a tiring workout)
Glutamine
Creatine


90 minutes after workout: 10 egg white, 10 scoop of oatmeal (90 minutes after workout is considered
as "window of opportunity" for ur muscle, do a research on it!)

Dinner: Chicken breast, n salad

1 Hour before sleep: Cassein protien or PM protien or Soy protien + Milk

It may look tiring, too much, or costly. but as the matter of facts, its not when ure used to it. Try it! maybe u can vary it urself.

This post has been edited by gunnerboy: Jul 13 2008, 01:22 PM

You eat so many bananas per day ... Not good for someone that gets fat easily.

im a hard gainer, hard to gain weight..pity me

i can't afford that many eggs.

post some before and after pic bro

i heard a shot of B complex can help hard gainer to gain weight easily. Beware of obesiti though

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This post has been edited by gunnerboy: Jul 13 2008, 01:24 PM

You really have a lot of self discipline there. Keep it up.

This post has been edited by NanoPro: Jul 11 2008, 12:27 PM

thanx brother...

tats quite impressive for 8 month's progress, keep it up dude. it seems like instead of using dextrose u r using banana for ur insulin spike, interesting.

hakhak..dextrose n glucose n better...but fructose in banana haf almost d same glycemic index as glucose..summore it has pottasium n magnesium... lagipon budget ma...used to be a student..

I think banana is more expensive than glucolin:D

where got.last time i was studying in Kuala Selangor...banana is free coz people tanam dpn rumah..hehe..

btw, glukolin is abt rm10..to get 120g of carbs, d whole bottle can only last around 7 serving..

on the other hand, banana is rm2.50 n can last for 5 servings, with 120g of carbs approx.

I am curious to how you have the amazing creative energy to vary your workout oh-so-often.

I stick with something I'm comfortable with that works for 3 months or so, just because I can't be bothered to think about something else, or go online and look out an 'amazing workout breakthrough'.

This post has been edited by mofonyx: Jul 11 2008, 05:15 PM

wah, nice one lah bro....demit so many progress in 16 months


Chow

ex: if this month u do bench press n flat flyes separately, the next month, u do la superset..ur muscle will get a shock.. n by changing d rotation n d rep also considerd varirying ur workout..ive read that doing a superset excercise (first isolation then compund), is very good to attack plateu muscle...

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Added on July 11, 2008, 5:25 pmthanx bro..i have no recent picture lor...that picture was 8 months ago...when i was 68 kg..

This post has been edited by gunnerboy: Jul 11 2008, 05:25 PM

salute.
fast fast snap ur latest pic and share with us

ahaks thanx...im going to gym in half n hour time...after that il snap la if can borrow camera frm my sis

Hmm ok overall, like the shoulders. Keep it up

thanx john