Skinny to Strong

Now that I am in the leaning phase I made some changes to my diet. Instead of force feeding myself with a lot of food every 2 or 3 hours, I relaxed it to "eat when hungry" mode. I don't force myself to eat every few hours whether I feel hungry or not. I eat when I start feeling a bit hungry. This means I still have to keep food stocked all the time so I can eat at the first indication of hunger. I try and keep each eating session to a modest 400 calories or less so I don't strain my body into digesting a lot at a time and it also helps me feel hungry in 3 or 4 hours. So far this new regimen is working well. I am slowly reaching my goal of losing 3 lbs of fat in 3 months. Still have to do something about gaining muscle though. I also switched to a more relaxed 2 workout sessions per week. Each session involves a full body workout with more emphasis on chest and triceps. In general this is what I do Day 1: Monday Decline Bench Press (Chest and Triceps) Squats (Le...

I have been wanting to record what I eat and how much I eat for a while now and I was finally able to do it for 1 day. So this is what I ate on Friday, December 18, 2009. Early morning snack I had a glass of 2% milk early in the morning at around 7 am. Calories: 122 Fat: 4.81 gms Carb: 11.42 gms Prot: 8.05 gms Breakfast For breakfast I had a bowl of cereals. The cereals is a mix of raisin bran and cheerios. I ate this around 9 am. Calories: 175 Fat: 2.19 gms Carb: 34.58 gms Prot: 4.95 gms Morning Snack For my morning snack I had a cup of pineapple and a cup of cottage cheese. This was around 11 am. Calories: 272 Fat: 4 gms Carb: 26 gms Prot: 31 gms Lunch Lunch consisted of chicken burger and fries at 1 pm. Calories: 498 Fat: 20 gms Carb: 51 gms Prot: 27 gms Afternoon Snack Chicken tandoori with a glass of 2% milk at 4 pm. Calories: 253 Fat: 11 gms Carb: 13 gms Prot: 23 gms Dinner Chicken dum biriyani at 7 pm. Calories: 410 Fat: 11 gms ...

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...

During my strong lifts phase I decided to up my calories by at least 500 calories. But how much am I eating now? To get that number I opened an account in dailyburn and started entering what I usually eat. It came out to be something like 1350 to 1500. Then I made a conscious effort to eat 1750 to 2000 calories. Also decided to eat every 3 hours for a total of 6 meals. So I have to eat about 300 calories per meal. Simple enough. I then increased the amount of food that I ate and logged everything in dailyburn. I was not easily able to eat that much food every 3 hours. I felt very full all the time. Then after reading about another skinny guy in strong lifts I decided to go with a lot of milk instead of solid food. I felt slightly better but still felt like I was over eating. During this time I tried to eat clean, but cheated several times. I weighted about 120 lb with about 12.5% body fat when I started. My goal was to gain 10 lbs while not going beyond 17% body fat. I tracked my bo...