Skinny to Strong

So I went to the gym with a co-worker who has not been doing workouts for a long time. We both used to workout together about 8 months ago. And then he stopped coming. I continued working out. After all this while he came to the gym and was pleasantly surprised with how much progress I made. He said "you really bulked up well and became very strong from the last time I remembered". He was the same guy who used to say I lift the "ladies weights". It is a great feeling coming from him. I still cannot compete with him in many exercises especially bench press and rows. Because I don't weigh as much as him and more weight - fat = more muscle and even after factoring out my relatively low body fat, I cannot match his muscle mass. I am equal to his strength when it comes to body weight exercises like pull-ups and dips. I still have to gain a ton of weight before I can make any big claims and gaining weight is the toughest thing for me. But for now, I am glad people...

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...