u/DefiantProfile4432

Hi everyone! I’m 22 years old, 5'11" (180 cm), and currently around 70 kg. I’m a university student, so because of my busy schedule, I often struggle to have proper meals throughout the day.

I’m planning to gain weight and build muscle over the coming months, with an eventual goal of gaining around 10–15 kg while keeping the focus on muscle mass rather than just gaining fat.

I’d really appreciate some advice from people who have experience with this. Should I rely mainly on a natural diet, or would you recommend using a protein supplement such as whey protein to help me reach my daily protein requirements?

If whey protein is a good option, I’d also appreciate recommendations for reliable and budget-friendly brands, especially ones that are easily available in Pakistan. Alternatively, I’d love to hear about some simple, affordable, high-calorie and high-protein meals or shakes that are practical for a busy university student.

Any advice regarding diet, protein intake, workouts, or a realistic approach to gaining healthy weight and muscle would be greatly appreciated. Thanks!

That's my budget my priority is sound quality and good ANC I will mainly use them from gym and cardio so good ip rating as well as comfortable and tight fit. I have heard good nothing about CMF Buds Pro 2 overall and tozo NC 20 for sound quality

I can't for the life of me decide on which one to get my biggest priorities are the sound quality and anc other things don't matter as much

I can't for the life of me decide on which one to get my biggest priorities are the sound quality and anc other things don't matter as much.

I can't for the life of me decide on which one to get my biggest priorities are the sound quality and anc other things don't matter as much. Pls don't be biased

I can't for the life of me decide on which one to get my biggest priorities are the sound quality and anc other things don't matter as much

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Day 1 — Chest & Triceps

Exercise	Sets	Reps
Bench Press	3	8–10
Incline Dumbbell Press	3	10–12
Cable Chest Fly	3	12–15
Close-Grip Bench Press	3	8–10
Tricep Pushdown	3	12–15
Overhead Tricep Extension	3	12–15

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Day 2 — Back & Biceps

Exercise	Sets	Reps
Lat Pulldown	3	8–10
Seated Cable Row	3	10–12
Dumbbell Row	3	10–12
Barbell Curl	3	10–12
Incline Dumbbell Curl	3	12–15
Hammer Curl	3	12–15

🛑 Rest Day

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Day 3 — Shoulders

Exercise	Sets	Reps
Dumbbell Shoulder Press	3	8–10
Lateral Raises	3	15–20
Front Raises	3	12–15
Face Pulls	3	15–20
Rear Delt Fly	3	12–15

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Day 4 — Legs

Exercise	Sets	Reps
Leg Press	3	10–12
Romanian Deadlift	3	8–10
Leg Curl	3	12–15
Leg Extension	3	12–15
Calf Raises	4	15–20

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Day 5 — Arms

Exercise	Sets	Reps
Barbell Curl	3	10–12
Incline Dumbbell Curl	3	12–15
Hammer Curl	3	12–15
Tricep Pushdown	3	12–15
Overhead Tricep Extension	3	12–15
Skull Crushers	3	10–12

🛑 Rest Day

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