Different Ways to Use the ER KANG Lat Tower Machine with Ab Crunch

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Seated Lat Pulldown with Lat Bar

Standing Lat Pulldown with Lat Bar

Standing Lat Pulldown with Tricep Rope

Close-Grip Pulldown

Close-Grip Seated Row

One-Arm Row

Wide-Grip Seated Row

Standing Tricep Pressdown

Standing Rope Tricep Extension

Standing Bicep Curls

Seated Bicep Curl

Upright Row

Long Ab Strap Pulldown

Overhead Tricep Extension

One-Arm Cable Bicep Curls

Side Lateral Raise

One-Arm Tricep Extension

One-Arm Crossover


Standing Leg Curls

Spud Ab Crunch

Seated Ab Crunch

Double-D Pressdown

Cable Shoulder Press

Reverse-Grip Pressdown

Front Raises

Seated Face Pull

Standing Face Pull


Home / Garage Gym For Upper-Body Training

Going to the gym is a hassle, and with our busy lives, it’s hard to go routinely to achieve fitness goals. That’s why I decided to just move the gym into my home by creating a home gym in my garage. Of course, space is limited, but I do have enough space for some equipment. Since space is limited, I decided to focus on upper-body workouts. To see the biggest gains, most people would agree that the upper-body muscles to target in descending order are as follows: (each muscle’s relative size is also shown based on this article)

  1. Delts / Deltoids (shoulders) – 380 cm3
  2. Tri’s (triceps) – 370 cm3
  3. Pecs / Pectoralis Major (chest) – 290 cm3
  4. Lats / Latissimus Dorsi – 262 cm3
  5. Traps / Trapezius
  6. Bi’s (biceps) – 143 cm3

Dumbbells / Free Weights

Almost all exercises can be done using dumbbells or free weights, which don’t take a lot of space. However, I personally don’t like dumbbells or free weights because

  1. it’s hard to lift heavy weights with them
  2. they are more dangerous than using machines, which makes you opt for lower weights
  3. it’s harder to balance them and use proper form compared to using a machine
  4. they are not necessarily more comfortable to use compared to machines
  5. you are limited to maybe 120 lbs per dumbbell


I find resistance machines way more enjoyable and safer to use, but they can take up a lot of space. Fortunately, there are some options that are designed for home gyms. Following are the machines I have and my opinion about them. They all accept 2″ Olympic plates.

Lat Tower Machine with Ab Crunch

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With this machine, you can do many exercises and train many muscles, including

  • seated lat pulldown exercise to target lat muscles
  • seated row to target upper back muscles
  • standing tricep pushdown to target tricep muscles
  • standing overhead tricep extension to target tricep muscles
  • standing bicep curls to target biceps
  • standing upright rows to target shoulder muscles
  • standing shrugs to target trapezius muscles
  • standing leg curls to target leg muscles
  • seated ab crunch to target ab muscles
  • standing cable shoulder press to target shoulder muscles
  • and many more

I primarily use this machine to do

I highly recommend using this attachment for some of these exercises.

Chest Press Machine

Website (cheaper on Walmart.com)

This chest press machine works very well. You can incline the bench to train your upper chest, but it’s a little less comfortable in that position as your lower body is lower to the floor. The manufacturer claims you can use it to also do situps, but it doesn’t work well at all for that purpose.

As this machine is called a chest press machine, it primarily targets the chest. However, it also works the triceps to some extent. However, don’t expect much work on your triceps. A seated dip machine does a much better job for that.

Learn more about the muscles worked

Seated Dip Machine

Website (cheaper on Walmart.com)

When the handles are turned in and your back is against the back cushion, this machine primarily targets your chest.

When the handles are turned in and your back is leaning forward parallel to the machine’s arms, it primarily targets your triceps.

Target the chest. Learn more about the muscles worked
Target the triceps. Learn more about the muscles worked

Deltoid and Shoulder Press Machine

Website (cheaper on Walmart.com)

This machine works well for training the side and top muscles of your shoulder.

Learn more about the muscles worked
Learn more about the muscles worked

Incline Close-Grip Bench Press

Unlike the regular incline bench press, which targets your upper chest, the close-grip version targets your inner chest and triceps. In order to get better efficiency from this exercise, it is recommended to do high repetitions with low weights instead of lifting too much weight.

Learn more about the muscles worked

Rubber Olympic Plates

I bought mine around Black Friday, so I got a deal. 2 x 10 lbs, 2 x 25 lbs, and 2 x 45 lbs for $168.

I also bought 4 x 5-lb plates.

If you’re limited on space, you can buy a power cage + smith machine with pulley system and weight stack. The PMAX 5600 from RitKeep is currently on sale for $2000.

As for the number of sets to do for each muscle group per training session, do 3 to 6.


Simple Steps for Losing Weight and Building Muscle

Step 1: Determine Maintenance Calories

Your maintenance calories is the number of calories you consume and burn each day to neither lose nor gain weight. Enter your information in this online calorie calculator by the Mayo Clinic. It uses the Mifflin-St. Jeor equation, which pros consider the gold standard.

For me, my maintenance calories is currently 2650 calories per day.

Step 2: Calculate Calories & Protein to Lose Weight and Build Muscle

Losing Weight (Fat)

In order to lose weight by losing fat, you just need one thing: a net deficit of calories. But you don’t want too large a deficit because then you’ll lose both fat and muscle. You should target a deficit of 5 to 10% of your maintenance calories. You can lose weight by just

  • consuming fewer calories without exercising
  • consuming more calories but burning extra calories by doing cardio exercises like running

Whether you just rest or you exercise, your net calorie deficit should be 5 to 10% of your maintenance calories. For me, this value is currently between 2385 and 2517 calories.

Gaining Muscle

In order to gain muscle, you need 4 things:

  1. a net surplus of calories
  2. strength training until failure
  3. sufficient protein consumption
  4. rest (minimum 7 hours a day)

For the calories, you don’t want too large a surplus because then you’ll gain both muscle and fat. You should target a surplus of 5 to 15% of your maintenance calories. For me, this value is currently between 2782 and 3047 calories.

For the protein, you should target consuming 1 gram of protein for each pound of body weight. So, if you weigh 180 lbs, you should consume 180 grams of protein.

The calorie (energy / fuel) surplus is needed to rebuild the muscle you’ve broken down during strength training. Breaking down muscle fibers only happens if you train to failure. The large protein consumption is needed because muscles are made of protein. Muscle (protein) synthesis occurs while you’re sleeping, which is why it’s necessary to sleep enough after strength training.

Target Calorie & Protein Summary
DayCalorieProteinMy Target
Rest or Cardio5-10% deficitAny amount2385-2517 calories,
any protein
Strength Training5-15% surplus1 gr / lb of body weight2782-3047 calories,
180 grams of protein

Studies show that consuming high amounts of protein while in a calorie deficit can preserve muscle mass and accelerate fat loss. Therefore, if possible, consume a lot of protein daily, not just on strength training days.

Step 3: Make a Weekly Schedule

Your weekly schedule would be a combination of resting days, cardio days, and strength training (weight lifting) days. Here’s an example.

MondayRestCalorie Deficit, Extra Protein
TuesdayStrength TrainingCalorie Surplus, Extra Protein
WednesdayCardioCalorie Deficit, Extra Protein
ThursdayRestCalorie Deficit, Extra Protein
FridayStrength TrainingCalorie Surplus, Extra Protein
SaturdayCardioCalorie Deficit, Extra Protein
SundayStrength TrainingCalorie Surplus, Extra Protein

For strength training, you need to wait at least one day in between working the same muscle group, e.g. don’t do chest presses every day. Do them at most every other day because muscle protein synthesis (MPS) takes 36-48 hours on average and working the same muscles during that time will interfere with synthesis.

Step 4: Make a Meal Plan

When it comes to losing weight, you just need a calorie deficit, but you should consume healthy calories, e.g. no processed food, no added sugar, etc. For me, I try to stick to a keto diet, although that’s not absolutely necessary.

When it comes to building muscle, the hardest part will be trying to consume sufficient protein. If you weigh 180 lbs, you need to consume 180 grams of protein. That’s actually hard to do, which is why many people consume protein shakes to supplement their meals.

Here’s a list of protein-dense foods that can help you reach your protein consumption target.

FoodQuantityProtein (g)CaloriesProtein Density
Egg1 large6788%
Egg Whites1 large41822%
Chicken breast15328419%
96/4 beef pattie12515017%
Greek yogurt6 oz2014014%
Soy milk1 cup71006%
Whey protein concentrate supplement1 scoop2513019%
Turkey breast2612521%
Premier protein shake13016019%
Kirkland chewy protein bar1101905%

I personally find chicken breast difficult to cook in a short amount of time while still tasting good. So, I opt for packaged options like Lightly Breaded Chicken Breast Nuggets. These have added protein, are easy to cook, and taste decent. Other similar options taste better, but they have less protein and more calories, e.g. Kirkland Signature Lightly Breaded Chicken Breast Chunks, Boneless Skinless.

Example Meal Plan

Target Protein (grams) Consumption (muscle building):180
Target Daily Calorie Consumption (muscle building):2782-3047
Target Daily Calorie Consumption (weight loss):2385-2517

Since the hardest thing is consuming enough protein, the meal plan below will focus on foods that will hit the target protein amount of 180 without consuming an excess of calories. If there is a calorie deficit, you can easily add any kind of healthy food to reach the calorie target.

Food / IngredientUnitProtein (g)CaloriesQuanitityTotal ProteinTotal CaloriesProtein Density
Eggs1 large6784243127.69%
Mozzarella string cheese stick178017808.75%
Premier Protein Shake (Chocolate)13016013016018.75%
Keto Beef Cheeseburger
Keto burger bun1 bun9801980
96/4 lean beef pattie1 pattie25150125150
Cheddar cheese1 slice5901590
Mayo1 tbsp0351035
Ketchup1 tbsp0201020
Protein Shake00
Vanilla greek yogurt1 cup (150 gr)20140120140
Whey protein powder1 scoop25130125130
Unsweetened soy milk1 cup6.310516.3105
Creatine powder1 scoop00100
Glucomannan powder1 scoop00100
Frozen berries1/2 cup0351035
Keto Chicken Cheeseburger
Keto burger bun1 bun980198011.25%
Grilled Chicken Pattie1 pattie2012012012016.67%
Cheddar cheese1 slice59015905.56%
Mayo1 tbsp03510350
Barbecue sauce1 tbsp051050
Kirkland Chewy Protein Bar1 bar101901101905.26%
Anything else (pasta, fries, etc)

Step 5: Exercise


For cardio, you can do anything from hiking, dancing, running, biking, etc. If you’re low on time, you can buy a recumbent exercise bike with resistance. It lets you lay back and exercise in a comfortable position. The one below is lightweight and small and costs $178. You can easily put it in your living room and use it while watching TV.

Marcy Recumbent Exercise Bike with Resistance ME-709

Another low-intensity option is to simply walk. A common goal is to target 10,000 steps per day, which is about 5 miles. You can also walk at home while watching TV. Some walking pads can easily be stored and don’t make a lot of noise. This one, for example, comes with the following features

  • optional 3% incline
  • low 45 dB noise
  • remote control
  • large display
  • belt dimensions: 17″ x 48″
  • overall dimensions: 27″D x 50″W x 5″H
  • supports Zwift and Kinomap
  • Speed: 0.6-7.6 mph (~1350 – 17000 steps)
  • foldable
Strength training

For strength training, you should do the following:

  • For each exercise, do 3 sets of 8-12 reps with 1-3 minutes of rest in between
  • For each set, do as many reps until failure (you can no longer complete a full rep)
  • Periodically increase the weights (progressive overload)
  • Ensure you feel stimulation in the target muscle. If you don’t, then you may be doing the exercise wrong and you will see limited results. Some call this the mind-muscle connection.

When it comes to building muscle, what matters most is volume. For example, both of the following will produce the same results.

Weight (lbs)RepsSetsTotal Volume

While working out, I’ve found the following accessories helpful.

Compression t-shirt

A compression t-shirt helps you see your physique so you can visually see your progress and which areas to target. I use the Under Armour Men’s HeatGear Compression Short-Sleeve T-Shirt.

Bluetooth headphones

Playing certain types of music can be motivating and make exercising more enjoyable. Many people wear bulky on-ear headphones. I prefer in-ear neckband earphones because they don’t move around and are lightweight. They also block out ambient noise pretty well. I wear the Sony Wireless Behind-Neck Headset (WI-C400).

Workout gloves

If you don’t wear padded gloves, you can easily develop calluses (thickened skin that forms as a response to repeated friction or pressure). Lifting weights is much more comfortable while wearing padded gloves.

Step 6: Count Calories

For calorie consumption, you can count calories by adding up all calories for each ingredient or food you consume. Look at the nutrition label on food packaging and/or look at online calorie databases.

For calorie expenditure, don’t rely on a smartwatch. Their calorie tracking can be way off. Instead, wear a heart rate monitor like the Polar H10 Heart Rate Monitor Chest Strap. You can track your calories both on your smartphone and online. Buy it on Amazon.

To see how inaccurate a smartwatch measures calories burned, today I used both my Fossil Gen X watch and the Google Fit watch app to track calories burned. I also used the Polar H10 chest strap. I did strength training for 1 hour and 10 minutes. When I started tracking on my watch, I chose “indoor workout,” and the phone app just started tracking calories, time spent, heart rate, etc. When I started tracking using the Polar H1 app on my phone, I was able to choose “Strength training” before the device started tracking vitals. Once I was done exercising, I stopped both apps. As you can see below, the smartwatch says “Run”, which I guess means it thought I was running on a treadmill. It also says I burned 482 calories. In the Polar H10 app on my phone, it says I burned 759 calories. That’s way more than 482, with a difference of 277 calories. While I was exercising, I had my Bluetooth earphones on. The Polar H10 app would send an audio message like “You are improving your fitness” or “You are burning fat”. It would say the former when I was doing strength training and the latter when I was resting.

Step 7: Measure Progress

Weight Loss Progress

Measuring your weight loss is easy. Just regularly weigh yourself. To automate this, buy a Wi-Fi scale that records and keeps track of your weight and shows a graph of your progress on your phone. I personally use the Withings Body – Digital Wi-Fi Smart Scale with Automatic Smartphone App Sync. If weighing yourself every day, make sure to do it right before bed or first thing in the morning for more accurate results.

Muscle Gain Progress

To track your muscle gain, you’ll need to track your strength training weights, reps and sets for each exercise. Personally, I log my workouts using the free version of the FitNotes app. It’s a simple and easy-to-use app that just works. I can easily see my most recent reps and weights so I can either match or exceed them.

If you are able to lift heavier weights and perform more reps, then you must be building muscle, even if it’s not immediately noticeable in the mirror. You can also try measuring the circumference of different parts of your body, e.g. your upper arm, but that’s a hassle and inaccurate if you measure right after a workout when your muscles are swollen.

Over time, you can compare your strength training limits to see progress. Below is an example showing my actual results.

ExerciseDec 26, 2021March 12, 2022% increaseTarget area
V-bar pushdown5072.545%Triceps
Chest press machine7012071%Chest
Lat pulldown machine9013044%Back
Shoulder press machine407075%Shoulders
Tricep pushdown machine11517047%Triceps
Bicep curl machine6511069%Biceps

Keto, Low-Calorie Fried Rice Using Riced Cauliflower

People may not realize this but traditional fried rice contains an enormous amount of calories from the rice. Fortunately, there’s a low-calorie alternative: cauliflower fried rice. It has only 10-20% as many calories as regular rice.

Where to buy

Trader Joes



  • 1 packet of riced cauliflower (~450 grams, 60 calories) (Costco sells a big bag of raw, frozen riced cauliflower)
  • 1 packet of fried rice seasoning. (I like Indofood Racik Bumbu Spesial Nasi Goreng seasoning paste)
  • Soy sauce
  • 1 tablespoon olive oil
  • 1/2 cup of water


  • In a large pan or wok, add the oil and water.
  • When pan / wok is hot, put in the frozen riced cauliflower. Cook for 15 minutes.
  • Add the fried rice seasoning and mix.
  • If necessary, add some soy sauce to taste and mix.

When done, it should look more or less like this.

For added flavor and protein, add chicken meat and fried veggies like chopped carrots and onion.

If you want to add more flavor to your dish, consider adding

To cook, I prefer to use the LAMPCOOK automatic pot stirrer.

  1. Spray pot bottom and 1″ of the sides from the bottom with oil
  2. Add 1/4 cup of water to pot
  3. Add 1 packet of riced cauliflower
  4. Add 1 cup of frozen, pre-cooked fajitas (it’s a bit spicy)
  5. Cook on medium heat for 20 minutes while letting the automatic pot stirrer stir for y
  6. Optionally, fry a patty of steak strips on the side
  7. When the riced cauliflower is done, optionally add the steak strips or other protein
  8. Add a sachet of Indofood Racik Bumbu Spesial Nasi Goreng seasoning paste
  9. Mix thoroughly
  10. Eat

Pictured without protein

Active Ingredients for Common Illnesses

With so many over-the-counter medicine options to choose from, it can be confusing to know which one to get. Then there’s the brand name medicine versus the generic or store brand medicine. What only really matters is the “active ingredients”. This post will list and describe the active ingredients for common illnesses so you can make better decisions when deciding which medicine to buy.

Tip: Always buy store-brand medicine, e.g. Target’s Up & Up or Costco Kirkland brands. They contain the same active ingredients and are always cheaper.

Cough Suppressant

Generic name: Dextromethorphan HBr

Common brands: Robitussen

Generic name: Eucalyptus Oil (topical)

Common brands: Vicks VapoRub


Generic name: Guaifenesin

Common brands: Robitussen

An expectorant is a medicine you can use when you have a cough that produces mucus. Expectorants help thin the secretions in your airway and loosen up mucus, so you can make your cough more productive.

Allergy Symptom Reliever

Generic name: Fluticasone Propionate (glucocorticoid)

Common brands: Flonase, Aller-Flo (Costco Kirkland)

Temporarily relieves symptoms of hay fever or other upper respiratory allergies including nasal congestion, itchy nose, runny nose, sneezing, and itchy, watery eyes

Generic name: Cetirizine HCI (Antihistimine)

Common brands: Zyrtec, Aller-Tec (Costco Kirkland)

Temporarily relieves symptoms of hay fever or other upper respiratory allergies including runny nose, sneezing, and itchy, watery eyes, itching of the nose or throat

Generic name: Loratadine (Antihistimine)

Common brands: Claritin

Temporarily Relieves These Symptoms Due To Hay Fever Or Other Upper Respiratory Allergies: Runny Nose, Sneezing, Itchy, Watery Eyes, Itching Of The Nose Or Throat

Generic name: Mometasone Furoate Monohydrate (Glucocorticoid)

Common brands: Nasonex

Uses temporarily relieves these symptoms of hay fever or other upper respiratory allergies: nasal congestion runny nose sneezing itchy nose

Generic name: Fexofenadine Hci

Common brands: Allegra

Temporarily relieves these symptoms due to hay fever or other upper respiratory allergies: – runny nose itchy, watery eyes sneezing – itching of the nose or throat

Generic name: Triamcinolone Acetonide

Common brands: Nasacort

Temporarily relieves these symptoms of hay fever or other upper respiratory allergies: nasal congestion runny nose sneezing itchy nose

Generic name: Azelastine Hci (Antihistamine)

Common brands: Astepro

Generic name: Diphenhydramine Hcl (Antihistamine)

Common brands: Benadryl

Nasal congestion, runny nose, sneezing, itchy nose

Temporarily Relieves These Symptoms Due To Hay Fever Or Other Upper Respiratory Allergies: Runny Nose Sneezing Itchy, Watery Eyes Itching Of The Nose Or Throat

Generic name: Levocetirizine Dihydrochloride (Antihistamine)

Common brands: Xyzal

Temporarily relieves these symptoms due to hay fever or other respiratory allergies: runny nose itchy, watery eyes sneezing itching of the nose or throat

Generic name: Triprolidine Hcl (Antihistamine)

Common brands: Mucinex

Triprolidine is an antihistamine used to relieve symptoms of allergy, hay fever, and the common cold. These symptoms include rash, watery eyes, itchy eyes/nose/throat/skin, cough, runny nose, and sneezing.

Generic name: Chlorpheniramine Maleate (Antihistamine)

Chlorpheniramine is an antihistamine used to relieve symptoms of allergy, hay fever, and the common cold. These symptoms include rash, watery eyes, itchy eyes/nose/throat/skin, cough, runny nose, and sneezing.

Generic name: Doxylamine Succinate (Antihistamine)

Doxylamine is an antihistamine, used to relieve symptoms of allergy, hay fever, and the common cold. This medication works by blocking certain natural substances (histamine, acetylcholine) that your body makes. This effect helps to relieve allergy/cold symptoms such as watery eyes, runny nose, and sneezing.

Generic name: Brompheniramine Maleate (Antihistamine)

Common brands: Dimetapp

Used to relieve watery eyes, itchy eyes/nose/throat, runny nose, and sneezing.

Pain Reliever / Fever Reducer

Generic name: Acetaminophen

Common brands: Tylenol

Relieves mild to moderate pain (from headaches, menstrual periods, toothaches, backaches, osteoarthritis, or cold/flu aches and pains) and to reduce fever.

Generic name: Ibuprofen

Common brands: Advil

Relieves pain from various conditions such as headache, dental pain, menstrual cramps, muscle aches, or arthritis. It is also used to reduce fever and to relieve minor aches and pain due to the common cold or flu.

Generic name: Aspirin

Used to reduce the risk of having a heart attack in people who have heart disease.

Generic name: Naproxen Sodium

Common brands: Aleve, Anaprox, Naprosyn

Used to relieve pain from various conditions such as headache, muscle aches, tendonitis, dental pain, and menstrual cramps. It also reduces pain, swelling, and joint stiffness caused by arthritisbursitis, and gout attacks.

Nasal Decongestant

Generic name: Phenylephrine Hcl, Phenylephrine Bitartrate

Common brands: Sudafed PE

Generic name: Oxymetazoline Hydrochloride

Common brands: Mucinex Sinus-Max, Afrin

Sore Throat, Sore Mouth, Canker Sores

Generic name: Benzocaine, Menthol

Common brands: Mucinex

Gargle with salt water

My Preferred Medicine

Keto, Low-Calorie Pasta

People may not realize this but traditional pasta like spaghetti contains an enormous amount of calories, both from the pasta itself and the sauce. Fortunately, there is a healthy, low-calorie alternative, albeit a bit more expensive. Below is a comparison of traditional to healthy pasta. First, we’ll start with healthy pasta which uses HealthyNoodles available at Costco.


HealthyNoodles-based Pasta

This pasta comes precooked. Since one serving is a ridiculously small amount, let’s say we make 4 servings (452 grams, 120 calories).

For the sauce, we’ll make our own using tomato sauce from Target.

I find that one 18oz can is a good amount for the amount of pasta above. The sauce comes with some spices but we can add more like Italian seasoning, oregano, etc. There are many recipes online for making pasta sauces from tomato sauce. One can (427 grams) of this sauce has 105 calories.

Traditional Pasta

The calories listed on this package is for dry spaghetti. To compare with HealthyNoodles above, we want the calories for cooked spaghetti having a weight of 452 grams. According to Yazio, that amount is 714 calories.

Now, for the sauce, let’s go with Raos marinara, which is a very popular sauce available at Costco.

125 grams of this sauce has 90 calories. Therefore, 427 grams contains 307 calories.


Now that we have our values, let’s compare the total calories from each type of pasta.

Traditional PastaHealthy Pasta
Total Calories1141225


For the amount specified above, Healthy pasta is 916 calories LESS than the calories in traditional pasta. That’s 80% less calories!

How to Build Muscle

There are 3 main things that affect muscle growth:

  1. food
  2. strength / resistance training
  3. rest

To grow muscle, you need to

  • do strength training to break down muscle
  • have a moderate calorie surplus
  • have sufficient protein consumption (1 gram of protein per pound of body weight)
  • rest to build muscle

If you have a calorie deficit, your body will expend more energy resulting in weight loss in the form of BOTH fat and muscle loss.

If you have an excessive calorie surplus, you will GAIN weight, and grow some muscle but also gain a lot of fat.

You build muscle when the amount of protein synthesized into muscle during rest is greater than the amount of muscle protein breakdown during strength training. Without sufficient protein, you will just gain fat and little muscle.


Both creatine and whey protein powder have been shown to increase muscle mass when taken in combination with resistance exercise.

Creatine increases exercise capacity during high-intensity exercise. This leads to improved recovery and adaptations such as increased muscle mass.

Meanwhile, ingesting whey protein in combination with exercise provides your body with a high-quality source of protein, enhancing muscle protein synthesis and leading to increased muscle gains over time.

While both creatine and whey protein promote muscle gain, they differ in the ways they work. Creatine increases strength and muscle mass by increasing exercise capacity, whereas whey protein does so by stimulating increased muscle protein synthesis.



Muscles are made out of protein, among other things. So, you’re going to need to consume enough protein to build muscle. You should target 1 gram of protein per pound of body weight. For example, I currently weigh 178 lbs, so I should consume 178 grams of protein. Here are some protein-rich foods.

FoodQuantityProtein (g)CaloriesProtein / Calorie Ratio
Eggs1 large67811%
Egg White1 large41822%
Almonds1 ounce61643.6%
Chicken Breast1 roasted w/o skin5328418%
Oats1 cup113073.5%
Cottage Cheese1 cup2816317%
Greek Yogurt6 ounces1710017%
Regular Milk1 cup814916%
Soy Milk1 cup6.31056%
Broccoli1 cup chopped3319.6%
Lean Beef3 ounces2518613%
Tuna1 can (142 grams)2712821%
Quinoa1 cup cooked82223.6%
Whey protein concentrate supplement1 scoop (33 g)2513019%
Whey protein isolate supplement1 scoop (33 g)3013023%
Lentils1 cup boiled182308%
Ezekiel Bread1 slice4 805%
Pumpkin Seeds1 ounce91585.6%
Turkey Breast3 ounces2612520%
Shrimp3 ounces208424%
Brussel Sprouts1/2 cup2287%
Peanuts1 ounce71614.3%

Other protein-rich foods

Pistachios, cashews, parmesan cheese, swiss cheese, mozzarella cheese, cheddar cheese, regular full-fat yogurt, kefir, soybeans, kidney beans, chickpeas, flax seeds, sunflower seeds, chia seeds.

Consuming a lot of protein without supplements can be difficult because you might feel full before you’ve reached your target daily intake. Also, it can be expensive. For that reason, most bodybuilders take protein supplements. When choosing a protein supplement, it’s important to stay away from ones with a lot of added sugar. The most popular protein supplement is whey protein. To be safe, opt for pure whey protein. I personally get the unflavored Nutricost Whey Protein Concentrate. It contains only one ingredient: Whey protein concentrate. 1 scoop contains 25 g of protein and 130 calories.

You can also buy whey protein isolate, which has 90 – 95% protein compared to whey protein concentrate, which has 60 – 80% protein. Source


Creatine monohydrate is the best-studied and most effective form of this supplement. There are 2 dosing regimens:

Option 1

  1. Loading phase: Take 20-25 grams split into 4 or 5 equal doses over 5-7 days.
  2. Maintenance phase: Then, take 3-5 grams per day to maintain your muscle stores of the compound.

Option 2

Skip the loading phase and start the maintenance phase.

Both options are effective. The first option will allow you to experience the benefits 4x faster. Source

I personally take unflavored Nutricost Creatine Monohydrate.

Other Foods

Now, don’t go consuming nothing but protein shakes. They are meant to be supplements and not food substitutes. You can eat whatever else you want, but generally, you should avoid processed foods and foods with lots of added sugar. I have personally found the Keto diet (very low-carb diet) to be one of the best, if not the best, diets. I was able to lose 20 lbs following the Keto diet. It’s not just good for losing weight, but it’s also good for overall healthy eating.


While you can build muscle in a calorie deficit (losing weight), it will be quicker to build muscle by having a moderate calorie surplus. In order to determine how many calories is “moderate”, you first need to know your maintenance calories – the number of calories to consume each day to neither lose nor gain weight.

Maintenance Calories

Your maintenance calories is the number of calories you consume and burn each day to neither lose nor gain weight. Use the calorie calculator from the Mayo Clinic to determine your maintenance calories. It uses the Mifflin-St. Jeor equation, which pros consider the gold standard.

Slight Calorie Deficit to Lose Weight Without Losing Muscle

On days you don’t lift weights, you want to lose fat. You can do this by counting calories consumed and, if you are doing cardio exercises (treadmill, etc), subtracting calories burned such that your net calorie deficit is 5-10% of your maintenance calories. In my case, that would be 2200 – 10% = 1980 calories. You don’t want a huge calorie deficit because then you’ll lose fat and muscle.

Moderate Calorie Surplus Gain Muscle

On days that you lift weights to build muscle, depending on how much muscle you want to put on and how quickly you want to gain it, add 5% to 15% to your maintenance calories. In my case, that would be 2200 + 15% = 2530 calories.

Example Weekly Schedule

MondayRestCalorie Deficit
TuesdayStrength TrainingCalorie Surplus, Extra Protein
WednesdayCardioCalorie Deficit
ThursdayRestCalorie Deficit
FridayStrength TrainingCalorie Surplus, Extra Protein
SaturdayCardioCalorie Deficit
SundayStrength TrainingCalorie Surplus, Extra Protein

On calorie-surplus days, your body needs the extra calories above your maintenance calories to build new muscle while you sleep.

Example Meal Plan

Here’s my daily meal plan.


  • 4 eggs in a bowl microwaved for 2 minutes
  • 1 cup of espresso coffee with frothed milk, 1/4 teaspoon of Truvia sugar substitute (erithrytol + Stevia extra), and cinnamon


Protein shake containing


5 air-fried skinless chicken legs (60 g protein, 380 calories) with one Anaheim pepper

Post-Dinner Drink

Another protein smoothie, but substitute the Acai with 3 or 4 frozen strawberries

Post-Workout Drink

Chocolate-flavored Premier 30g Protein Drink (30 g protein, 160 calories)

Total Daily Protein and Calorie Consumption

FoodQuantityProtein (gr)Calories
Protein shake148544
Chicken drumsticks560380
Protein shake148544
Protein drink130160
Snacks (nuts)?

Without eating snacks, my total daily calorie intake is 1928.

Strength / Resistance Training

Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.

Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles. This increase, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.

You need to be consistent and lift progressively heavier weights. To do this, you should keep track of your efforts. Personally, I log my workouts using the free version of the FitNotes app.

Sets and reps

A standard way of exercising each muscle is by grouping each exercise into 3 sets of 8 to 12 reps (repetitions). For example, if you bench press, you can choose a weight such that for the first set, you lift X lbs until you reach failure (can no longer lift / perform a complete cycle) after the 12th rep. Then, for the 2nd set, you do the same until your failure is maybe at the 10th rep. And for the 3rd set, you fail maybe at 8 reps.

1100 lbs12
2100 lbs10
3100 lbs8

Note that more important than the number of reps is the effort to lift until failure. If, after a while, you feel that you can do more than 12 reps at X lbs for the first set, then you need to increase the weight and continue to lift until failure, regardless of the exact number of reps you can do. This is called “progressive overloading.”

Let me repeat that. Train until failure such that you can barely complete your last rep with proper form. The last 2 to 3 reps before failure are the ones that count towards building muscle.


You might be tempted to hold your breath while you’re lifting weights. Don’t hold your breath. Instead, breathe out as you lift the weight and breathe in as you lower the weight. Lowering weights requires less exertion, which makes it an ideal time to inhale. By breathing correctly, you’ll be able to lift more and limit fainting and injury.


Here’s a diagram of some of the more obvious muscles that you’ll want to target when lifting weights.


There are many types of strength training exercises you can do among free weights and machines. I personally prefer using machines as they are more comfortable and help you perform exercises using proper form and reduce the chance of injury. However, some exercises produce better results when using free weights, e.g. dumbbell or barbell chest press instead of a chest press machine. Here are some of the upper body exercises I prefer.

Exercise Database


When you start a workout, your muscles will have rested and you will be able to lift the most weight for any given exercise. As you progress through your workout, you will have less strength when performing other exercises. For that reason, it’s good to be selective in the order of the exercises you perform. For example, I would do 10 or so different exercises in the following order:

OrderExerciseMuscles Targeted
1V-Bar Tricep PushdownTriceps (Tris)
2Dumbbell chest press (flat)Chest
3Dumbbell chest press (30° incline)Upper chest
4Hammer Strength MTS Shoulder PressShoulders
5Biceps Curl MachineBiceps (Bis)
6Plank exerciseAbs, Core
7Lat PulldownBiceps and Latissimus Dorsi (Lats)
8Triceps PressShoulders and Triceps
9Lat RowLats, Delts and Back
10V-Bar Tricep PushdownTriceps (Tris)
11Row MachineLats, Delts and Back
12Biceps Curl MachineBiceps (Bis)

Each exercise, except the plank, is done with 3 sets. This sequence takes about 1.5 hours and I burn on average 500 calories.

Muscles by Volume

Many men generally want a bigger upper body. Oftentimes, they’ll focus exercises on 2 muscles: chest and biceps. However, to have a larger upper body, they may be better off targeting larger muscles. Following is a list of the 10 largest muscles in the body.

Quadriceps femorisLower thigh1,420 cm3
Gluteus maximusBack of pelvis760 cm3
DeltoidShoulder380 cm3
Triceps BrachiiBack upper arm370 cm3
IliopsoasHips350 cm3
Pectoralis majorChest290 cm3
Biceps femorisTop of the thigh269 cm3
Latissimus DorsiMid back262 cm3
Biceps BrachiiFront upper arm143 cm3
SartoriusUpper and inner thigh126 cm3

Muscle Gain By Weight

The longer you lift weights, the harder it becomes to grow more muscle. Following are average muscle weight gains for men and women at different stages of resistance training.

Newbie1.5 lbs / month0.5 lbs / month
Intermediate0.5 lbs / month 0.3 – 0.4 lbs / month
Advanced0.25 lbs / month 0.1 – 0.2 lbs / month
Year of Proper TrainingPotential Rate of Muscle Gain Per Year
120-25 lbs (2 lbs / month)
210-12 lbs (1 lb / month)
35-6 lbs (0.5 lbs / month)
4+2-3 lbs (not worth calculating)

You may have heard that muscle weighs more than fat. However, according to science, a pound of muscle and a pound of fat weigh the same. The difference between the two is density.


In order for your muscles to grow, you need to have sufficient rest. Make sure to sleep enough, e.g. 8 hours a day. Contrary to popular belief, you don’t actually build muscle while you’re lifting weights. You do need to lift weights to add mass, but training actually causes muscle breakdown.

How to Tell if You’re Gaining Muscle

  1. You’re Gaining Weight
    Track your weight at the same time each day and plot it on a chart to see your long-term progress. 
  2. Your Clothes Fit Differently
    Getting jacked will often mean your clothes start to fit differently – usually in a good way. If you’re noticing your shirts are fitting a bit tighter around your shoulders, chest, and biceps, or your pants are getting snug in the thigh and hip area, these tend to be good signs you’re gaining healthy weight. 
  3. You’re Building Strength
    If you can lift heavier weights, then you are probably building muscle. Track your strength using a log and practice progressive overloading. 
  4. Your Muscles Are Looking “Swole”
    Feeling puffier or bigger is normal and likely a good sign you’re growing your muscle fibers. Lifting weights increases fluids to your muscle, giving you that post-weight training pump, especially when you are just getting started with strength training. Over time, some of the water retention may diminish, but you should continue to feel bulkier. 
  5. Daily or Weekly Progress Photos
    Stand in front of a mirror and take a full-body photo. Repeat and assess your visual transformation regularly.
  6. Your Body Composition Has Changed
    Ultimately, the most efficient way to measure your muscle gain progress is to assess your body composition at the beginning and end of your bulk. You can opt for an affordable and convenient at-home scale, or schedule a DXA/DEXA scan that estimates your body fat percentage within a 1.6% margin of error. 

The best way to know you are gaining muscle is if you are progressively able to lift heavier weights because the only way you can lift heavier weights if you have bigger muscles.

Tracking Progress

If you use an app to keep track of your progress, you can periodically calculate your percent gains and improvements over time. Here’s an example of my actual gains.

ExerciseDec 26, 2021March 12, 2022% increaseTarget area
V-bar pushdown5072.545%Triceps
Chest press machine7012071%Chest
Lat pulldown machine9013044%Back
Shoulder press machine407075%Shoulders
Tricep pushdown machine11517047%Triceps
Bicep curl machine6511069%Biceps

Gadgets and Accessories

To support your strength training goals, I have found the following gadgets useful.

Wi-fi body scale

I have the Withings smart wi-fi body scale. It automatically records my weight, and in the app, I can see my weight change over time.


I have the Fossil Men’s Gen 6 Touchscreen Smartwatch. It’s got a ton of features.

Whenever I enter the gym, I start tracking my heart rate and calories burned. When I’m done, I stop tracking. I can see a history of my calories burned and workout duration over time.

Bluetooth Headphones / Earphones

I have the Sony Wireless Behind-Neck Headset (WI-C400). Many people like to wear Beats headphones. I prefer the behind-the-neck style headset because it’s lightweight and doesn’t move around as I exercise, including when I do sit-ups.

Compression T-Shirt

I have the Under Armour Men’s HeatGear Compression Short-Sleeve T-Shirt. It allows you to see your body shape so you can see how you’re progressing. I find it motivating to see physical progress.

Weight Training Workout Gloves

Repeatedly lifting weights can result in calluses (thickened skin that forms as a response to repeated friction or pressure). Workout gloves tend to have a cushion to protect your skin. I find it much more comfortable to lift with gloves on.


  • Stay in a positive protein balance by hitting your protein consistently.
  • Get your protein from high-quality sources like meat, eggs, dairy, and soy.
  • Your body needs energy to grow, so you need to be in a moderate calorie surplus.
  • Make sleep a priority — both quantity and quality.
  • Hit the weights consistently, and train harder by adding volume (in weight, reps, and sets) over time – progressive overloading.

Animal vs Plant Protein

Amino Acids

Proteins consist of units called amino acids. There are 20 amino acids. The body synthesizes some of them from components within the body, but it cannot synthesize 9 of the amino acids—called essential amino acids. They must be consumed in the diet. The amount and type of each amino acid vary based on the protein source.

Animal proteins such as eggs, milk and steak are complete because they contain all of the essential amino acids that your body needs to function effectively.

Plant proteins, such as beans, lentils and nuts are considered to be incomplete, as they lack one or more of the essential amino acids that your body needs.

Protein Quality Score

Due to the important role proteins play in our nutrition, it’s vital that we have a standard measure to determine protein quality.

PDCAAS (Protein Digestibility-Corrected Amino Acid Score)

In 1993, the Food and Agricultural Organization (FAO) and the US FDA made PDCAAS the official standard for comparing protein quality.

DIAAS (Digestible Indispensable Amino Acid Score)

In 2013, FAO proposed using a new evaluation method resulting in different scores called DIAAS. According to DIAAS, protein quality can be categorized as follows:

  • No protein quality claim – Score of <75%
  • Good protein quality – Score ranging from 75% to 99%
  • Excellent or High protein quality – Score of 100% or more

As you can see in the table below, all animal-based proteins are of high quality whereas plant-based proteins are either just good or poor in quality.

Animal-derived foods
 Whey protein isolatee1.000.99
 Whey protein concentratee1.071.00 (1.07)
 Milk protein concentratee1.201.00 (1.21)
 Skimmed milk proteine1.051.00 (1.12)
 Whole milk powdere1.161.00 (1.16)
 Caseine, f1.091.00 (1.20)
 Cow milke1.16 
 Sheep milke1.09 
 Goat milke1.24 
 Whole egg, boilede1.131.00 (1.05)
 Beefe1.121.00 (1.14)
 Chicken breaste1.081.00 (1.01)
 Tilapia (fish)d1.00 
Non-animal-derived foods
 Soya protein isolatee0.840.93
 Soya floure0.890.98
 Pea protein concentratee0.620.75
 Cooked peasf0.580.60
 Oat protein concentratee0.670.69
 Cooked rolled oatsf0.540.67
 Rice protein concentratef0.370.42
 Cooked ricef0.600.62
 Cooked kidney beansf0.590.65
 Roasted peanutsf0.430.51
 Corn based breakfast cerealf0.010.08
  1. Only values that used the scoring patterns for children older than 3 years, adolescents, and adults were selected
  2. aValues for DIAAS were calculated from the ileal digestibility of amino acids
  3. bValues for PDCAAS were calculated from the total tract digestibility of crude protein
  4. cAll values for DIAAS and PDCAAS were selected in humans, if available, growing pigs, or in growing rats in that order
  5. dMeasured in humans
  6. eMeasured in pigs
  7. fMeasured in rats

Essential Amino Acid Comparison Between Steak and Broccoli

Since essential amino acids are essential, it’s important and interesting to compare how much of them you get when you compare the same amount of an animal protein to a plant protein. The following table compares 1 oz of steak to 1 oz of broccoli.

%RDI = % Recommended Daily Intake

Essential Amino Acid1 oz Broiled Sirloin
Strip Steak
1 oz BroccoliRatio
Tryptophan (mg)
(% RDI)
Threonine (mg)
(% RDI)
Isoleucine (mg)
(% RDI)
Leucine (mg)
(% RDI)
Lysine (mg)
(% RDI)
Methionine (mg)
(% RDI)
Phenylalanine (mg)
(% RDI)
Valine (mg)
(% RDI)
Histidine (mg)

As you can see, you get WAY more essential amino acids from 1 oz of steak than you do from 1 oz of broccoli. However, from a calorie point of view,

  • 1 oz of Broiled Sirloin Strip Steak has 60 calories
  • 1 oz of Broccoli has 10 calories

1 oz of steak has 6 times as many calories as 1 oz of broccoli.

So, what if you just ate more broccoli to consume the same amount of amino acids as steak. The highest number in the ratio column is 30x. So, you’d need to eat 30 oz of broccoli to get at least the same amount of amino acids as steak. But then your calorie intake would be 10 calories x 30 = 300 calories, which is way more than 60 calories for the 1 oz of steak.


Don’t be a vegetarian. Include animal-based proteins such as eggs, meat and milk in your diet. If you don’t like them, then at least drink a smoothie made with whey protein powder. Here are some nutrients you can’t get from a vegetarian or vegan diet.

Weight Loss With Glucomannan Fiber

Consuming foods high in fiber is important for your digestion and to feed your gut bacteria. But, it can also be very effective for weight loss. Fiber can soak up water in the intestine, slowing the absorption of nutrients and increasing the feeling of fullness.

Dietary fiber is a non-digestible carbohydrate found in foods. As such, it can be subtracted from total carbs since fiber simply passes through your body. Unlike other carbs, it does not get converted to sugar or get stored as fat.

There are 2 types of fiber based on water solubility:

  1. Soluble fiber: dissolves in water and can be metabolized by the “good” bacteria in the gut
  2. Insoluble fiber: does not dissolve in water

What is Glucomannan?

Glucomannan is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac. It is grown in East and Southeast Asia and is a very common food in Japan and Korea.

It’s the main ingredient in Shirataki noodles and comes in powder and pill form.

How does Glucomannan support weight loss?

Glucomannan is one of the most viscous dietary fibers known. It absorbs so much liquid that a small amount of glucomannan added to a glass of water turns the entire content into a gel. Chia seeds, which you may have heard of, are also high in fiber and also absorb water but it’s nothing compared to Glucomannan. Note that ground flaxseeds is another healthy fiber supplement but it doesn’t gel up nearly as much as Chia seeds.

In the picture below, you can see Glucomannan in powder form being added to water, and on the right, the Glucomannan after it absorbed all the water.

This thick gel lines the stomach and provides bulk and satiety / feeling of fullness which lowers your appetite so you eat less. In addition, Glucomannan

  • is very low in calories.
  • delays stomach emptying, contributing to increased satiety
  • like other soluble fibers, reduces the absorption of protein and fat

According to this article, reliable studies show that consuming Glucomannan as part of a weight-loss diet is very effective in supporting weight loss. Of all fiber sources you can consume, Glucomannan is the most effective in supporting weight loss.

Consuming Glucommanan

It is recommended to take 1 gram (1000 mg) of Glucomannan before a meal with two 8 oz glasses of water. The amount of time before a meal depends on how long it takes for the Glucomannan to gel up. When you get your Glucomannan, it’s a good idea to add water to it to see how long it takes to gel up. The powder form should gel up in a few minutes whereas the pill form should take about 30 minutes. In general, you can wait 15 minutes to an hour before eating.

WARNING: Glucomannan MUST be consumed with water so that it reaches the stomach before it turns into a thick gel. Consuming Glucomannan without water could cause it to gel up in the throat or esophagus causing blockage and choking. The government of Australia even banned Glucomannan because of this choking and blockage risk.

The amount of water to drink while consuming Glucomannan is important as it will affect the viscosity and effectiveness of the Glucomannan to support weight loss. For example, according to this video, the same amount of Glucomannan was added to a small and large glass. Then, different amounts of water was added to each glass. The result was the gel in the small glass was so thick that turning the glass over would not cause it to come out. The gel in the large glass, on the other hand, could spill out. The more water, the better.

Not all Glucomannan brands are the same

According to this video, the brand on the left did not coagulate as much a the one on the right. Therefore, test the Glucomannan you buy to ensure that it coagulates as expected.

Testing viscosity of Glucomannan by Nutricost

I bought a bottle of glucomannan pills by Nutricost on Amazon. To test the viscosity, I put water and glucomannan in 3 glasses as follows:

  • Left glass: Emptied powder from pill (600 mg) into 1/3 glass of water
  • Middle glass: Emptied powder from pill (600 mg) into 7/8 glass of water
  • Right glass: Put pill (600 mg) into 7/8 glass of water

I stirred the powder in the water but there was too little powder that the glucomannan hardly became coagulated.

I then added another pill (600 mg) and although the mix was more viscous, it wasn’t very thick. I then added another pill (600 mg) and blended the mix together.

Finally, the mix in the left glass became thick like a thick sauce. The middle glass was somewhat thick but due to there being more water, it was still very runny. The pill in the right glass still hadn’t melted after 6 hours.

Based on these results, I think

  • it’s better to consume glucomannan as a powder rather than a pill so the satiety effects will be quicker
  • it’s better to consume glucomannan blended with water (or in a smoothie or in food so that the glucomannan can expand before you consume it)

Lowest Calorie, Lowest Carb, Filling Food

Just out of curiosity, I wanted to find the lowest calorie, lowest carb food that could be considered a dish/meal. The goal is to be able to lose weight while feeling full after eating something that is relatively tasty with a flavor that everyone is familiar with. When it comes to filling foods, most people would think of rice or bread. Apparently, there’s something very similar to rice called Konjac.

It has a neutral taste and its shape is very similar to rice. But, it does have a slightly different texture than rice. Nevertheless, one pack (150g) contains only 5 calories and 0 net carbs.

Of course, eating plain rice alone, especially Konjac rice, doesn’t taste good. After considering various ingredients to add to Konjac rice, I decided that chicken broth is one of the best flavorings to add. Everyone knows what chicken tastes like and since it doesn’t contain meat, even vegetarians can eat (drink) it. It’s also not a forbidden food by any of the major religions.

This particular brand of chicken broth is organic, doesn’t contain salt, provides a mere 5 calories for 1 cup, and has 0 carbs.

If we cook one pack of Konjac rice with 1 cup of this chicken broth, we’d only be consuming 10 calories and 0 net carbs! Since 1 pack seems too little to make me feel sufficiently full, I’ll go with 2 packs and 1 cup of chicken broth (15 calories total). That’s nothing! (calorie-wise)

2 packs of Konjac rice + 1 cup of chicken broth.

The broth says “no salt added”. That may be good for people with high blood pressure but for me, the rice just didn’t taste good without salt so I added some. Here’s the finished dish.

I know it looks super boring and tasteless but since I added chicken broth, it actually tasted like chicken soup. On a scale of 1 (yuck) to 10 (yum), I’d give it a 7 (not bad). Of course, the only reason for eating this is to lose weight until you reach your target weight after which time you can adjust your diet so as to just maintain your weight.

Now, don’t go eating this for breakfast, lunch, and dinner!

  • The Konjac rice has 0 fat, 0 net carbs, and 0 protein = 0 essential nutrients
  • The chicken broth has 0 fat, 0 carbs, and 1g of protein = hardly any nutrients from protein

So, if you eat this and nothing else, your body won’t be getting any of the essential nutrients it needs from fat and protein.

This ridiculously simple dish is good in combination with other food so that your total daily caloric intake is less than your calorie expenditure so that you can actually burn fat and lose weight, especially for people who don’t want to exercise in conjunction with dieting.

According to one calculator, my basal metabolic rate (BMR) or, calories I would burn each day by being sedentary / not active, is 1788. You need to burn 3,500 calories to lose 1 pound of body weight. So, if I was sedentary and could consume a max of 1288 calories per day (which is not easy to do considering how so many foods contain so many calories), then I could have a deficit of 500 calories per day and lose 1 pound of body weight per week or 10 pounds in 2.5 months.

Konjac rice with eggs

If you’d like to eat Konjac rice with something else that is full of nutrients and is healthy, then you may want to try mixing the rice with scrambled eggs. One scrambled egg has 100 calories, 8g of fat, 7g protein, and 1g of net carbs.

Konjac rice with chicken

Since we’re adding chicken broth to the Konjac rice, it would make sense to add real chicken as well. Pictured below I added pregrilled chicken breast from Costco. It tasted good and was super easy to make since everything was precooked.

A 3.5-ounce (100-gram) serving of chicken breast provides 0 carbs, 165 calories, 31 grams of protein and 3.6 grams of fat.

Konjac rice is relatively expensive. For a cheaper alternative that still has much fewer carbs than rice, you can use riced cauliflower.