Recent content by abouelkholod

ok , actually im not a good eater at all , i'll have to say that i eat 3 meals a day . at the morning i eat cheese at 9am having 9g protein and with 7 as fat and 35 calories , then i eat again at 3 pm rice and chicken having both 50g protein and total carbs 80g with 500 calories and 25 fat and...

im a starter , i've been working for 2 months and gained 9 lbs only.. age:20 weight:119 lbs height:5.5 feet bf: 10% Bmr:1511 TDEE:2342 i want to gain weight and build up not a huge body but a good one with big biceps and nice chest with abs .. i have no diet plan at all .. i take protein...

thanks for the advice .. but should i stop taking protein shakes?or should i take any other thing with it ?

Age:20 Weight:119lbs height:5.5 feet I've been working in the gym for 2 months only..when i first entered i weighed 110 lbs..i took protein shakes and a creatine for 2 months and gained only 9 pounds .. im seeking on gaining more pounds and muscles in a faster manner..so i hope u can help me...