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  1. #1
    lean_skin is offline New Member
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    Please Advise and Help

    30yo Asian Male.
    128lbs, 5'8". 28w, slim ahtletic.
    Been trying to gain mass/weight for years but have not made much progress. Hope members in this forum are able to help.

    Been working out for about 2 yrs. Have had personnal trainners but nothing seemed to work for my sort of body.

    Attached herewith pics of my chest. Kindly advise and help in anyway as to how to gain. Think time's ticking as I have past the big 30.
    Attached Thumbnails Attached Thumbnails Please Advise and Help-c3.jpg  

  2. #2
    lean_skin is offline New Member
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    2nd Picture Post

    2nd post on my chest will try and take more tonite
    Attached Thumbnails Attached Thumbnails Please Advise and Help-b1a.jpg  

  3. #3
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Give us an idea of what you eat on a daily basis.

  4. #4
    lean_skin is offline New Member
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    Am in Asia. So the typical breakfast. A half/hard boiled egg. A bowl of cereal(full cream). A mug of tea with milk (full cream).

    morning snack at 11am, a muesli bar.

    1pm lunch, rice with chicken breast or similar

    afternoon snak at 5pm, a muesli bar.

    creatine -> gym -> whey protein

    Dinner, rice with veg and chicken.

    Bowl of cereal with full cream milk-> night snack

  5. #5
    aznknites's Avatar
    aznknites is offline New Member
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    I don't believe being asian has anything to do with not puttin on any weight. I'm asian I'm making gains, its all about your diet...

  6. #6
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    It's your diet. You're not eating enough to grow.

  7. #7
    halifaxsteve is offline Member
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    i would shrink to 130lbs if i adopted that diet too

    bro, you need to start eating a LOT more...

  8. #8
    mammoth's Avatar
    mammoth is offline Member
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    You're definitely not eating enough calories. Your eating less than what some people eat when they are trying to lose weight. I usually wouldn't suggest this but you might want to try either doubling your portions at each meal or getting a Calorie shake supplement. Personally if you can't bring yourself to eat more then I would go that route. You might also want to throw in some lean red meat in your diet. Also, I would cut out the cream, and use skim milk, but that is just my opinion.

  9. #9
    lean_skin is offline New Member
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    Can anyone suggest where I can find a proper dieting plan to gain weight? Would really appreciate that.

  10. #10
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Right here bro. Just read as many posts as you can,there are dozens of posts that give detailed muscle building diets. If you still have questions after researching, give us a shout:

    http://anabolicreview.com/vbulletin/...p?s=&forumid=6

  11. #11
    WhackTheBid's Avatar
    WhackTheBid is offline Junior Member
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    go check out www.swolecat.com check out his SWOLED UP program or just start to eat eat eat. everything you eat looks fine just reallly pick up the size of portions

    good luck

  12. #12
    pumpseeker's Avatar
    pumpseeker is offline Senior Member
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    Focus on eating ALL THE TIME. Stuff yourself with bodybuilding foods/supplements/whatever 7-8 times a day. Every 2 hours, I'd be packing food in bro. Cook your meals ahead of time, pack em in tupperware containers and have em ready to go on the clock. Take that seriously for 6 months along with your lifting (absolutely no cardio) and you will grow, trust me. Just avoid all other activities besides lifting heavy weights as you have a fast metabolism and you want to absorb all the calories you take in. Let us know in the diet forum if you have questions about what to eat.

  13. #13
    tatty's Avatar
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    I started out the same as you bro. I was weighing in at 118 @ 5'7 and thought I couldn't gain for shit. You really need to just pack in anything and everything and worry about the fat later on. Follow all the aforementioned advice and let your body get used to eating every 2 hours. As soon as that happens, you'll become more hungry and start to pack it on with ease. Also, if you happen to wake up in the middle of the night, go down to the fridge and eat some chicken w/ rice, or something to fill you up until breakfast. Make it a habit to wake up if you have to.

    Good luck and keep us posted!

  14. #14
    lean_skin is offline New Member
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    thanks guys. Will keep u fellas posted. How long do u think it will take to bulk up? Am 128lbs now and am aiming to get to 148 at minimum.

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