Hi kenshin, the answer is very broad. Since thats ur goal, i would advice u to go for bulking first, thats mean u got to eat alot. However, make sure that you eat clean. What i mean is that, try to cut down those high carbs stuff. For me i prefer high fat and high protein but low carbs diet which reduce the chances of putting on too much excessive fat.

Aite, ur diet :
- Breakfast - the amount of the protein that u r taking is fine but the amount of food is not enuf for u to bulk up, try to add in another slice of wholemeal bread and 1 table spoon of peanut butter. Did you forget about ur micro ??? (fish oil, multi vits, vit c ...etc)

lunch - is fine... if u can prefer it by urself, try to cut out the rice... else leave it this way

Tea - u need some protein here, dont use banana, may be some cheese and combine wif some other protein stuff

Pre-workout - dude, u really got to pay attention on this, preworkout meal imo is the time that u can consume carbs but preferably low GI carbs such as OAT. drinking whey during this time is kind of..... not very wise, i would suggest u to go for meat, Milk or anything tat u can think of to made up of 25g+ protein and 50-70g of carbs.

Post- workout - add in 2 table spoon of dextrose (or glucolin) -stimulate insulin spike(google for more infor).

Dinner - for me i will cut down the rice thou, those thing really make me looks like a boar. Else it is fine.

Supper - good enuf.

p/s: make sure all ur meals has an 3 hours interval in between.
I dunno which workout u r doing but however a month is too short to see a clear or massive result, else everybody in this forum will be like ronnie coleman. take a pic of urself now and train for 6 month, by the time u will see some better result instead. Start a journal and keep track on the exercise u do. For exercises and on how to grow may be u can refer to the heal& fitness' sticky.

      I TOTALLY AGREE with you man. you can go to a chap fan stall and see skinny people eating a huge MOUNTAIN of rice. but when u go to a steak/ribs restoran all you see is FAT ASS people. NO OFFENCE though.

Before workout eat as much rice also can, Because it provides energy and u can last longer during training, carry more heavy weights. Not like some people dont eat rice, train half way sudah nak MATI !!!      

You have a STACK!???

How many years have you been training?

Why in the world do you need a stack, after only a month of training???????

:x:x:x

Those are not somesort of super power pills or powder :x:x:x. Wan to get big, diet and training is enuf to make u big. Those other supplement is jus to enhance ur mood and strenght when ur lift get stagnated. Else.. if u go for steroid then diff case but pls love ur balls, dont take it.

Remember, muscle still needs time to develope.

Is ok, since those supplement are not cheap so i just try to let u know. Dont worry u still can take those stuff, but make sure u understand the cycle of creatine. Good luck.

erm.. i would say those thing will worth ur money hehe. Some of the site even mention, if u drink enuf water, it acts like creatine as well since it jus push lots of water into ur muscle cell and makes u look big but soft. i have not been taking creatine for more than 3 months (deload for 1 mth, tats mean lift without creatine for 2 mth) and still i can improve from 1 workout to another.

For sure and enjoy.

i m a sarawakian but working in kl, stay in pj.

Adui, dude, putrajaya is very far from kl eh. i been there once only wif my boss lol. try to ask oth forumer, may be they know the way.

my preference are good day and HL .