Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[acidtongue]

seems like many ppl here r expecting mass gainers to work miracles. but from what i know they r mostly just a blend of carbs and proteins.

perhaps it may b a gd idea to stack your proteins with some other supplements. the usual ones r creatine n glutamine. creatine in particular helps to retain water in your muscles and gives them the pumped look.

if u wanna go a little further, natural testosterone boosters r gd too. i've been taking it and i realise that my muscle mass and strength does not decrease as easily as before if i do not workout for sometime. of course, there r other additional benefits in bed

[mike_amk]

Hey acidtongue,

Could you give me the brand of testosterone boosters you buy, I don't seem to be making any progress these days.

I do take creatine on workout days, but the muscles seem soft rather than dense and hard??

I was actually thinking of taking some testosterone -E injections, and bought a stack.

But was later informed by a guy here in the forum that it was dangerous for someone my age to start taking steroids.

Cheers, Mike

[acidtongue]

Hey acidtongue,

Could you give me the brand of testosterone boosters you buy, I don't seem to be making any progress these days.

I do take creatine on workout days, but the muscles seem soft rather than dense and hard??

I was actually thinking of taking some testosterone -E injections, and bought a stack.

But was later informed by a guy here in the forum that it was dangerous for someone my age to start taking steroids.

Cheers, Mike

pls dont kill yourself by taking injections.

magnum tonic, primal male and t-bomb r all gd stuff. as with all things, take in moderation.

[mike_amk]

Thanks for the info Bro.

I'll check it out online.... and by the way, your muscles look awesome!! hoping to achieve something like that.

Cheers, Mike

[GymStock]

pls dont kill yourself by taking injections.

magnum tonic, primal male and t-bomb r all gd stuff. as with all things, take in moderation.

Does magnum tonic and primal male has the similar kind of foul smell as T-bomb? I tried T-Bomb and it smells quite bad. it is not the after taste smell... it is the pills that smell. my office of 600 sqft space smells of the pill when I open the bottle. The smells can linger over a day or more.

[ArmySingletKaki]

Anyone know what kind of workout will increase the thickness of the chest, when i look into the mirror my chest just seems so blurry = =

For my chest day i'll do incline bench press and fly, flat press and fly, and decline press, plus a cable crossover, the weight will be around 6kg, cuz my hands will be shaky and have bad form if using too much weight.

[TheVisitors]

Does magnum tonic and primal male has the similar kind of foul smell as T-bomb? I tried T-Bomb and it smells quite bad. it is not the after taste smell... it is the pills that smell. my office of 600 sqft space smells of the pill when I open the bottle. The smells can linger over a day or more.

The reason why it smells because of the magnesium oxide content.

Magnesium oxide can be used as an anticid or laxative, depending on the dosage and combination with other drugs.

If your digestive system is weak, it is not advisable to consume anything that contains magnesium oxide continously, for more than two weeks

[GymStock]

need advice from those who are specialist or expert in supplements. I am pretty lost in what to take as my supplements... since there are so many types and brand out there. IS there a consultant for such?

What I am now - I am 40 175 89kg. started gym regularly for the past 6mths 3x a week, + swim every Sat. Gym is 20mins on eclipse machine with tabatta cycle incorporated. Then will be weight training on overall body parts, chests, shoulders, back and core. I typically bench about 18kg DB, shoulders ard 10kg (yeah weak shoulders), latpull down around 55kg. Body % of fats is about 27% (yeah I know that is alot). I can't run/jog due to some leg injuries.

What I hope to achieve - I want to lose weight (lost body fats to about 20%) and muscular tone-fit. Target weight is 70-75kg. I want to increase strength and endurance too.

So what supplements should I take that will help me to build lean muscles and also help me lose weight in about 1yrs time?

THe following is what I am thinking of taking;

- Testosterone boosters to increase my strength and endurance. Like A-Bomb or Magnum Tonic

- Workout Supplements. Like Magnum Opus or similar

- Post work-out Supplements to help recovery and build muscles. Like Magnum Quattro

Am using Magnum as reference since I am in their website while typing this. But I am open to others. I prefer to order it (if it is available) on iherb since it is more affordable there.

Also should I stack it with other supplements for more effective results?

Any advice on the above would be greatly appreciated it.

[GymStock]

The reason why it smells because of the magnesium oxide content.

Magnesium oxide can be used as an anticid or laxative, depending on the dosage and combination with other drugs.

If your digestive system is weak, it is not advisable to consume anything that contains magnesium oxide continously, for more than two weeks

Does magnum tonic has the content in it too? I should be ok with my disgestive system, since I took T-bomb for about 1 month. do see some improvement, that is why like to continue with it.

[acidtongue]

Does magnum tonic and primal male has the similar kind of foul smell as T-bomb? I tried T-Bomb and it smells quite bad. it is not the after taste smell... it is the pills that smell. my office of 600 sqft space smells of the pill when I open the bottle. The smells can linger over a day or more.

not really for magnum tonic which is in gelatine capsule form... doesnt really have any smell

i havent been able to get primal male, but seems pretty gd from the reviews.

[acidtongue]

Thanks for the info Bro.

I'll check it out online.... and by the way, your muscles look awesome!! hoping to achieve something like that.

Cheers, Mike

thanks hahah

one side effect tho, u may get more body hair after taking the testosterone boosters regularly. im seeing my pubes grow and spread over my crotch area....

[ArmySingletKaki]

thanks hahah

one side effect tho, u may get more body hair after taking the testosterone boosters regularly. im seeing my pubes grow and spread over my crotch area....

wow, can this cure hair fall?

[Guest tokechang]

Anyone used test freak before??

care to share esp abt the effect?

[ariesboy]

Where can you get such boosters?

Normally a good 1 hour focused group training in the gym with creatine helps.

[acidtongue]

wow, can this cure hair fall?

yeah in the wrong places lol

[ariesboy]

yeah in the wrong places lol

haha

[Guest Teen]

I find it a turn on to see biceps . How many times should I do weekly and what's the routine like ? Im looking for a nicely shaped biceps , not too big . But observable . Thanks !

[bodybuildMLY]

need advice from those who are specialist or expert in supplements. I am pretty lost in what to take as my supplements... since there are so many types and brand out there. IS there a consultant for such?

What I am now - I am 40 175 89kg. started gym regularly for the past 6mths 3x a week, + swim every Sat. Gym is 20mins on eclipse machine with tabatta cycle incorporated. Then will be weight training on overall body parts, chests, shoulders, back and core. I typically bench about 18kg DB, shoulders ard 10kg (yeah weak shoulders), latpull down around 55kg. Body % of fats is about 27% (yeah I know that is alot). I can't run/jog due to some leg injuries.

What I hope to achieve - I want to lose weight (lost body fats to about 20%) and muscular tone-fit. Target weight is 70-75kg. I want to increase strength and endurance too.

So what supplements should I take that will help me to build lean muscles and also help me lose weight in about 1yrs time?

THe following is what I am thinking of taking;

- Testosterone boosters to increase my strength and endurance. Like A-Bomb or Magnum Tonic

- Workout Supplements. Like Magnum Opus or similar

- Post work-out Supplements to help recovery and build muscles. Like Magnum Quattro

Am using Magnum as reference since I am in their website while typing this. But I am open to others. I prefer to order it (if it is available) on iherb since it is more affordable there.

Also should I stack it with other supplements for more effective results?

Any advice on the above would be greatly appreciated it.

Hi GymStock, if you are really working hard in the gym, I would advise you to check your nutrition level using myfitnesspal.com. There are apps which you can use to track your meals and nutrition, too.

I would recommend you go for low carb for 3 days and high carb for 1 day. Continue this cycle until you reach your desired bodyfat level. Low carb: 25% carb, 50% protein and 25% fat. High carb is 50% carb, 30% protein and 20% fat. During low carb, get your carbs from fruits and vegetables. Try to eat more complex carbs during your high carb day e.g. legumes, wholegrains, brown rice, etc.

[orca888]

Hi GymStock, if you are really working hard in the gym, I would advise you to check your nutrition level using myfitnesspal.com. There are apps which you can use to track your meals and nutrition, too.

I would recommend you go for low carb for 3 days and high carb for 1 day. Continue this cycle until you reach your desired bodyfat level. Low carb: 25% carb, 50% protein and 25% fat. High carb is 50% carb, 30% protein and 20% fat. During low carb, get your carbs from fruits and vegetables. Try to eat more complex carbs during your high carb day e.g. legumes, wholegrains, brown rice, etc.

I would say just go low carbs - don't bother about carb recycling since he's not that active...

And forget about wholegrains, especially wheat

[Guest Guest]

I would say just go low carbs - don't bother about carb recycling since he's not that active...

And forget about wholegrains, especially wheat

Hello uncle long time no see.

Have u started looking for a new boy?

[GymStock]

Hi GymStock, if you are really working hard in the gym, I would advise you to check your nutrition level using myfitnesspal.com. There are apps which you can use to track your meals and nutrition, too.

I would recommend you go for low carb for 3 days and high carb for 1 day. Continue this cycle until you reach your desired bodyfat level. Low carb: 25% carb, 50% protein and 25% fat. High carb is 50% carb, 30% protein and 20% fat. During low carb, get your carbs from fruits and vegetables. Try to eat more complex carbs during your high carb day e.g. legumes, wholegrains, brown rice, etc.

Thks. But possible to give me the actual food (sample) for the low and hi carb diet? This would help in terms of my understanding. Currently, I am trying v hard to monitor my diet thru calories intake, using an app from our HPB.

[GymStock]

According to your bio stats Ht/Wt/age your Weight maintenance Caloric intake is 2265 cal for a 20% cutting reduction you need 1812 cal

A sample diet per meal will be to consume / mean or

Grilled lean meat(Chicken Breast/Lean Beef/pork) 80g

Steam Broccoli/Cauliflower/Cabbage 370g

brown rice/oats 84g

omega3and6 rich oil 3g

For each meal

Thanks Gonzo, the meal plan are fine... Except that I hate brown rice (can throw up if I take it, don't ask me why just cannot stand the taste). As for oats, any replacements? I am believed it or not, I am allergic to oats...

Anyway as for controlling calories intake, I have been using the HPB app to monitor my intake, and every day I am keeping it to about 1300-1500 calories... But my weight has not really change much. After 1 mth, my bod % of fats only went down by 0.5%. Bod weight roughly went down a little cos increase in muscle mass by 0.5%. Is this norm? Cos it seems disheartening to me. Control so much and yet only drop 0.5%. If to reach my ideal bod 16-17% it will take me close to 2yrs to reach it...

[mydontay]

I am 39yo. My waist line since my teen is always 27-28 inches. Any ideas to increase to

30-31 inches.

Does gym help, like squat or leg press. I do eat lots of junk food, never increase, instead I got acne on my face and back.

I dun want to be seen like a lady boy with only 28inch ,good to F..... I am top and act very men, just when I look down look on my waist with my loose pants I got lots of shame and disappointments.

It has been so many years, I want a change. Any old birds have some good ideas to gain weight on my waist. Other part of body look ok.

Thanks in advance.

Regards

Wow, found similar ...me also so thin. Duno how to gain weight.

[Dannn]

Hi, just started into gymming recently. anybody willing to share their training routine/log for reference? like which body parts you all train on different days and what kind of exercises you all do, maybe can include the amount of sets and reps for each exercise.

[exhaustingguy]

You need to decide yourself, which parts of the body you want to train, then decide on the exercises you do.

My job required top and core so I concentrate more on those. Plus, I'm not a hardcore one so 3-5 sets of the routine will satisfy me

Lat pull down

Chest press

Bicep curls

Dips

Not sure what this one is called but I go into a sit up position, knees just slightly bent, lie back to slightly above the ground, grab a weight and twist the body above the waist left and right

Flutter kicks

Leg press (I think its called that. You sit and push the machine forward with the legs)

Usually machine weights should be 75% of maximum possible weight at low reps (5-7 reps) for bursts of strengths

You can alternate the days on which muscle group to train. E.g monday and thursday upper body, tuesday and friday core and wed and saturday lower body etc. Don't forget cardio as well like cycling and running. Slow recovery runs help to loosen the tight muscles

[kee_hsiao]

my routine is slightly different because I don't have many workout days. just twice a week. so in each session, i whack both cardio and weights (selective).

threadmill for (20min or 4km)

dumbbells

- shoulders (3 sets of 10~12)

- triceps (3 sets of 10~12)

- chest (3 sets of 10~12)

mid-size barbells

- biceps (3 sets of 10~12)

- triceps + shoulders (3 sets of 10~12)

machines

- various on different chest muscle groups (3 sets of 10~12)

- biceps + back (3 sets of 10~12)

- lat pull down (3 sets of 10~12)

- abs (3 sets of 10~12)

core muscle group

[alexilim]

You can alternate the days on which muscle group to train. E.g monday and thursday upper body, tuesday and friday core and wed and saturday lower body etc. Don't forget cardio as well like cycling and running. Slow recovery runs help to loosen the tight muscles

agree. spreading out the workout on different muscle groups is very important. not to forget on the necessary stretching exercises and food intake. Also you may need to decide on whether you are going for strength or toning before deciding on the sets and reps.

[Dannn]

so whats the difference in sets between strength training and toning?

[alexilim]

so whats the difference in sets between strength training and toning?

commonly for strength training is that it will have fewer sets and reps while working with heavier weighs. this is more for bulking up. unlike strength, toning usually uses more sets and reps with a lighter weighs.

[Dannn]

ohhh okay.. thanks!

[illumaNova]

erm one question, is it necessary to do the sets separately or can we chiong all 3 sets of each wrk out together? :smokin:

[ash12]

so whats the difference in sets between strength training and toning?

Honestly, I don't think there is such a thing as toning. U can't just zoom in at a body part and say u wanna reduce the amount of fats on it unless of course, youre gg for a slimming treatment. It all depends on your body fat %. N the only training I know to reduce your body fat % while keeping your muscle mass is by doing hiit.

[Heaven84]

oh yeah... so interested by the sumo wrestler i forgot to address the original question:

you dun drink oil to get fat...

you consume more calories than you burn... and over time you accumulate fat...

so yes, you can eat healthy and still get fat... but at a slower rate...

eating hamburgers won't make you fat... it would just kill you in 2 months.. you never seen the movie 'super size me'????

you need to eat a lot of yummy foods.... 6 to 8 full meals a day...

start with breakfast!

Western style breakfast with 2 eggs, fried. 4 strips beacon, fried, 6 slices toast with kaya and butter;

1 large plate Chai Tao Kuay, add egg

1 packet glutunous rice, add sweet sauce

1 plate mee siam

3 cups coffee or tea, gar dai... or add sugar... plus milk

2 cans of soft drinks non-diet type.

**(eat all of this hor... ok ok... beginners can choose a combination of any 3 dishes... can substitute, but cannot remove)

mid morning snack:

1 plate longtong, eat all and drink the gravy.

1 plate nasi-lemak with egg, fish cake, otah, etc.

12 pcs chwee kuay

2 strips chee cheong fun with sweet sauce and oil

2 cups ice milo/bundung/coffee/tea gar dai...

** same... eat all or close substitute, not chose one...

Lunch:

wa... this one... the list is long but distinguished... choose at least 3 items...

1 plate roast pork rice with char siew, add one extra bowl rice with gravy

1 plate hainanese chicken rice, add one extra bowl rice

1 large serving of quay chap, 2 to 3 bowls of 'chap'

1 bowl of mee pok dry... upsized, or wanton noodle, or lor mee, etc.

1 plate roast duck or lor duck rice, with 2 bowls rice/gravy, or yam rice ... yum...

or eat until full tim sum... too long a list... but essentially 2 servings of everything ba... hahahaha... be sure to include char siew buns...

1 Combination rice include curry chicken, black sauce pork (tao yu bak) etc, at least 2 meats la...

Drink sugar cane juice or coconut juice ... or soft drinks, or fruit juices also can.

Tea time:

1 plate Char Kuay Teow

1 bowl laksa or lor mee or wanton mee, etc...

1 swiss roll chocolate cake... or any bakery type food... make sure 2 helpings

1 bowl soto ayam

1 plate rojak

1 bowl tao huay/tao suan with yu tiao

2 cups beverage i.e. coffee, tea, milo, soft drinks, fruit juice ok.

Dinner

1 clay pot chicken rice for 3 persons.... you one person eat

30 sticks satay, any meat, preferably mutton/pork, kutipat 2

Fried Hokkien noodles big plate

bak kut teh... plus one bowl of internal organs, 2 bowls rice

beef noodles dry

western grill, any type, preferable steak or lambchops or pork chops

curry fish head... the whole thing... one person or 2 eat... plus rice & drink the curry kekeke...

buffet dinner... eat until cannot eat lor... make your money worth ma...

cakes, sweet desserts, fruits, beer.

night snack

fried Beef hor fun

mui fan

dim sum

laksa, you decide la... lots to chose

bean curd plus yu tiao

beer or stout, or soft drinks

late night snack

durians... eat until full!!! i.e. at least 3 x 1kg size... make sure good one shiok to eat

nasi lemak with everything!!

roti prata - muturbak big one

Teh tarik at least 3 cups

mee goreng

kambeng soup with bread

just before you sleep...

home cook instant noodle 2 packets!!

make dry... add oil, oyster sauce, ketchup, chili, pepper to taste...

drink fruit juice, milo, or soft drink.

yoghurt if you have any... drink 2 bottles... yakult or vitagen...

Oh yeah... in between meals and snacks, make sure you eat chocolate, potato chips, prawn crackers, marsh mellows, tinned fruits such as peaches, etc. and Ice cream... lots of ice cream!!!

wake up same thing again... variation for variety sake...but this is the type of intake you need to follow to 'gain weight'

remember... do not walk down the stairs, take the lift.

dun walk... take taxi or bus. or drive...

sell away your gym membership, bycicle and in-line skates.

the only sports you do is pool, bowling, and sauna...

ok keep this up for a few years I guarantee you change your wardrobe at least a few times... (keep out growing your clothes... sideways...)

If I follow your eating plan, I will get broke in no time LOL!!!

[jtn2480]

am 1.7m, 65kg now. was54kg way back in 2000. a few years back, when I went to gym at least three times weekly, i could hit 69kg+, but never crossed the 70kg mark. just wondering, is it very very impossible to train myself to be a mini-bear?

[gstc82]

Eating hamburger won't kill u in two months lah. Supersize me is a misleading documentary as who eat like that in sg? You can also "supersize me" to nasi padang stall, chicken rice stall, satay, hor fun etc. as long as u eat in moderation and exercise its ok. U can also die in two months if u only eat carrots to the extreme.

[curious22]

Hi all,

I need some useful advice on how to gain weight. My current weight and height are 53kg and 167cm. I would like to increase my weight to 60kg.

[SEPTIE1234]

i need to lose weight lol. you want some fats?

[sgboxers]

Hey TS, depends of what weight you wanna gain, fats or muscle? Haha...

If you wanna gain fats, that's ez, try chocolate, sugar, more rice, more candies, eating supper, etc

If you wanna gain more muscle mass, it is actually very simple, you need to workout more often and eat alot more. Protein shakes and mass gainer may help, but without workout and rest, your body will never gain its muscle mass. Not sure where I read, but water is also important to muscle growth. If you wanna find out my weight gain plan, feel free to pm me. =p

[SeannyShortcake]

1. Strap a 7kg plate to yourself.

2. Overeat at a buffet and when you feel like going back to original weight,head to the loo.

3. Eat more than what your metabolism can burn and gain muscle as they wouldn't be used as fuel by the body.

[wolfyboy]

i have weight issue too....i eat alot...but they just poof and is gone....i need more meat in me!! meeh

[wahwahboi]

I guess for someone to gain weight (regardless fat mass or muscle mass), the best is the eat more carbs and fats. Carbs provide 17kJ per gram (4 kcal) and fats provide 37kJ per gram (8.8 kcal). Ultimately, people will gain weight if their energy intake exceeds the energy output, so just keep eating and in no time, your weight will increase to 60kg.

However that being said, it is advisable to eat healthily. I would advise against eating a lot of fats unless they are a good source of polyunsaturated fats (i.e. salmon, most nuts, flaxseed). Thus that will decrease your risk of having cardiovascular disease in years to come. Also I would advise against having more protein in your diet as most proteins will be excreted in the urine if not used, thus it does not contribute much to your energy intake. Additionally, it would be a terrible situation if your body starts to use protein as a predominant energy source as your muscles will start degrading. Also if you are thinking about building muscles and eating a lot more proteins, I guess it's better to think again as excess proteins, if not used and excreted, will be converted to fats instead of accumulating in the muscles.

So after all those being said, carbs and healthy fats (mainly polyunsaturated) are the best ways to increase weight.

[boyzbe81]

i have weight issue too....i eat alot...but they just poof and is gone....i need more meat in me!! meeh

Grrrrr~ I hate people like you...

[alien]

I think by eating a lot, esp during breakfast everyday, a person will eventually gain weight. But on the other hand u might end up with high fats content by eating too much "unhealthy" food like noodles, nasi lemak & fried mee etc. I have a colleague who eat such food every morning and after 1-2 years, he gains 5kg!

[mehmeh]

hey guys!

would appreciate some help from experienced guys out there.

i just started gymming and m serious about building some solid muscles and getting fit.

however, i heard that its essential to lose some fats before training fit.

im not exactly fat, im 172cm, and 65kg.

i may look average build, but i feel that my body is out of proportion.

both my arms are quite skinny, and my shoulders are rather bony.

yet, my chest is kinda big, and im having some sort of man-boobs.

my stomach above my belly button is flat, and because i used to do situps a lot, pecs are rather visible.

below my belly button above my groin is the part which im worrying about. its like a float around me, and this is where my fats lie in.

okay, my body may be a scare to some of you, but i hope you can imagine it and gimme some advice to what exer i should do to cut those fats, and how i should go about building muscles at the right parts (i.e. arms, chest)

thanks so much

[Clickclock]

To put it straight, i would say that it will differ from people to people, if you aren't fat, nor are you skinny, I would say that you're at the perfect state to start working out since you're in the middle ground and hence you don't need to worry so much.

Based on some of my observations, its the people with more fat that found it easier to bulk out, after all fat is stored energy and that energy is expended for the work out regime, so its a win-win situation, burn fat for energy and use the energy to pump iron.

Skinny people however will find it tough, imo if a person has been skinny all his life till the age of 20, I assume you're 20 ish, that person would have a high metabolism rate, the rate where you burn down fats. Which means that working out will just wear you out as you do not have a reliable storage of energy to make use of. On top of that, muscle will be burned for energy when all the fat is used up, which makes weight lifting for skinny people WITHOUT MUCH TO EAT a tough job. A skinny person will hence find it tougher, he'll need to eat up more and work out fast.

I'm not a nutritionist, but I've gained some of my information here through some brief look at articles in the past, I used to work out alot but I knew that it wasn't my identity. It depends really, from person to person.

[Guest FattChoy88]

I am 172cm tall. I was hovering around 61kg about a decade ago. But now I am 74kg. I never took protein and am not going to start as i don't think my liver and kidney can take it. I've always wanted to get to 85kg, but doubt my frame and bones as well as joints can take it.

Now in my late 30s, i hope to get back to my best shape.

[Guest frens]

Think u can try this. Workout...eat...nap... it do will in putting up..Tried before and helpful.

[tashi boy]

I have been trying to gain weight for 25 years already....

But have not had a solution to allow me to gain weight effectively yet.... **Sigh** !!!

What I am doing now is to try my best to eat as much as I can everyday... And I just started taking Whey Protein supplyments from Holland n Barrett...

I guess my Metabolism / Internal Furnace is so strong that whatever I put inside me burns into ashes in no time....

I wonder if Whey Protein could help me to gain weight n muscle mass?? OR should I just take MASS GAINERs...?? And not think so much anymore !

[Compulsivexhibitionist]

If you're not gaining weight, you're not eating enough.

Everyone talks about how fast their metabolism is. It's just you're eating at maintenance.

Up your daily caloric intake and watch your weight. If not increasing, eat more.

Don't worry about macros and carbs at an early stage.

I went from 52kg to about 72 or so kg in 8 months, mostly lean mass. Helped that I was a bodybuilder before I got massive injuries that stopped me from weights. Muscle memory helps. My bodyfat is around 10-12%

Just to give you an example of my starting frame I was 1.85m 52kg, 6.5" wrists, 8" ankles which are tiny. Both of which you can easily wrap your thumb and index around, even my ankles. I'm your classic extreme ectomorph. Long slender frame, small joints and bone structure, fast metabolism.

19" shoulder width, 34" chest, 31" waist.

Now I'm 21" shoulder width, 49" shoulder circumference 40" chest 29" waist. My legs are lagging due to more injuries, could be heavier if my legs matched my upper body.

1.85m 52kg, borderline anorexic and I ate as I thought, like a cow. Then I upped my calories like a madman and I was gaining weight. Best foods to put on lean mass are egg whites, brown rice, pasta, and the boss; milk. Just suck it down and eat more.

Water is important, drink about a gallon, which is 4l of water a day. 75% of muscle mass is water.

Beware though, it's expensive, even buying clothes. I'm not even big by my standards but a 40 inch chest and 29 inch waist is an 11 inch drop, normal clothes hang on me like a blouse, fit snug around the shoulders and arms but just drop down like a dress.

Another thing, unless you have godly genetics, or a cycle of test, tren, and dbol, you're gonna have to sacrifice a lot of your night life to get adequate rest. 6-8 hours of sleep, no alcohol, no junk food.

Lift big, eat big, grow big.

Edited January 7, 2013 by Compulsivexhibitionist

[alien]

Wht have u been eating for the past 8 mths, having to gain weight from 52kg to 72kg???