Hi folks,

I am 22 years old university student in Singapore, around 5' 5.5" tall only and my body weight is not over 43kg!

I've recently joined a fitness center in Singapore, named Fitness First. There are good personal trainers there, but the thing is, as a university student I cannot afford their personal training packages all the time.

So I have no choice but to work out myself.

I wish I could post my body's photo, but dare not . You guys can guess how thin I am. So here I am.

My goals are:

• Gain more weight, at least around 10 pounds in 3 months time
• Tone up my muscles
• Expand the waist line

You maybe wondering "why the heck this folk want to expand the waist line! It's unhealthy!". Let me explain.

Because I am so thin, my waist line is pretty thin as well. For this reason, usually my style pants are size 29. Even size 30 is sometimes a bit bigger for me. This make me very uncomfortable whenever I wear in formal attire. Free style, no problem. But I feel my waist line is too thin and it doesn't not look really good when I wear formal attire.

Most equipments at the gym I joined are from Technogym. You can check out at Technogym - The Wellness Company for a list of available machines from Technogym. Almost all in that page are at FitnessFirst. Below are the lists of machines (as far as I can remember) I am playing and their links so that you guys can go and check out what they are.

Chest Press (Chest Press - Technogym)

Easy Chin Dip (Circuit Training - Technogym)

Chest Incline (Upper Body Training - Technogym)

Low Row (Low Row - Trunk - Personal Selection - Strength - Commercial Fitness - Technogym)

Lat Machine (Bicep Training - Technogym)

Vertical Traction (Vertical Traction - Trunk - Personal Selection - Strength - Commercial Fitness - Technogym)

I am also doing some cardio, not on threadmill but on stepping machine. Before I couldn't exercise on a stepping machine for longer than 5 mins (then need to rest for a few secs) but now I can do 20 mins straight. Speed per minute is increasing as well, before was 94 ~ 100. Now 115 ~ 140.

I am lifting some weighs as well. But I still cannot lift more than 10kg .

Speaking of my meals, I cannot really post the calories cos I honestly don't know. And while eating more is possible, I don't know if I can eat like 3000 calories-foods a day. So is there any calorie supplement powder you can recommend?

I am welcoming all suggestions, advises and tips so that I can reach my goal.

Thanks in advance!

Sam

This is pretty sophisticated. Well done.

Thanks for your reply [Focus] . And I would appreciate any advices .

Take a look at the nutrition stickies and weight training stickies. Take a look around and search for full body workouts and then come back with more specific questions.

This thread suddenly smells very irony.