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The diet


I believe that diet and rest constitute to 70% of the mass gain, rest of the 30% is exercise. So what you put in your mouth is more important than what you lift at gym. I am also a strong believer in eating natural food and try not to depend too much on supplements. Supplements should be the last 10% of the diet. The only supplement I use regularly is Optimum Nutrition Whey. The other supplements I use from time to time are SportPharma Multi V vitamin tablets, CLIF builders bar and Optimum Nutrition Casein Protein. My daily diet consists of:

Morning snack (because I don't have time in the morning as I rush to work)
1/2 glass 2% reduced fat milk
1 table spoon honey
1 scoop (about 24 grams) ON whey protein powder
1/2 glass water
I mix all the above and drink it first thing in the morning right after I brush my teeth. About 30 minutes later I drink 500 ml of water.

Breakfast
1 cup cereals with 2% reduced fat milk and muffin
or bagel with cream and 1 muffin
or waffles with chocolate syrup and grapes

During Workout
CLIF builder bar

Lunch
Whatever I can find with a mix of 40:40:20 protein:carb:fat ratio. Usually this is white rice, any vegetables, and eggs or chicken, or lamb or goat.
On workout days I take 1 multi V tablet

Evening snack
1 glass of milk
Fruits (banana or grapes or strawberries or whatever I can find and in the mood to eat) or cereals

Night
Same as lunch. What ever I can find. No particular choice.
Some fruits and nuts depending on how hungry I am after dinner.

Late Night snack just before sleep (very rarely if I feel I might get hungry in the night)
1 scoop ON casein powder mixed in 1 glass of water

Thats it. When I eat cereals it is usually a mix of equal measures of raisin bran, cheerios and all bran. I usually tend to eat anywhere between 1700 to 1900 calories a day. I don't count them anymore. I know from my past experience of comprehensive records that I am eating about 1800 calories on average.
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