A common man's real weight gain story and tips

Working on your Shrine

I had always considered that our body as a temple. Devote and dedicate your time to it and you can actually sculpt it as you would desire it to be.

Who doesn't like to look good??? I guess obvious answer would be 'No one' in this world. We all strive to look our best, by whatever means possible. While some rich fellow would go under knife to get that desired body and looks. There are some gifted people like us, who work on their body to make it presentable or work on it at least till the time they feel confident in being that body.

Well, I am not rich. So I had to work on my body. I had been lean and thin since my childhood. Choosing a body fitting T-shirt would mean I select the Small size shirt and every time I wear a shirt and looked to mirror, I didn't feel that confident. Though for many years (precisely 30 years) I learnt to live with it, but then I reached to a point when I decided I got to do something about it.

This is the lean me back in Dec'2014, followed by photo in June 2015. A picture says a thousand words, isn't it. Growing big is easy for some people but special cases like me, take a long while to bulk up. High metabolism rate and years of eating habits which filled stomach but never helped me gain weight plus starting workout at the age of 30, when body is not that adaptive as in the age of 23 or 24. If you are reading this, it obviously means you too had a tough time gaining weight, in other words you are a hard gainer like me. Lucky us!

When I decided that I need to start working towards building my 'shrine'. I obviously looked up to internet for help. All I got from various websites was various celebrity exercise and diet plans, they also mentioned about various products which can help me gain mass. Those tips were all hard to follow for me at least. Though they gave me some clue but I would've preferred live example of some commoner like me.
I bet a commoner's weight gain story like me will appeal to you. The reason being you would be able to relate to me. Celebrities have all that money to hire gym trainers and even hire a personal assistant who would prepare and even feed him if required.

The sole objective of writing this blog is to help lean guys like me to get that desired personality which may be envied by their friends.
Some obvious questions coming in your mind now would be like-
1. How quickly I would get that desired body.
2. What new is this guy going to tell me, apart from eating more and more and more food. etc etc.

SO WHAT DID I DO TO GROW FROM 67 KG TO 79 KG? WHAT IS MY DAILY ROUTINE?
I am going to break it in some sections. I am not going to tell you any exercises as there hell lot of expert opinions which will just work fine, you just need to pick those and start doing those exercises.
1. My meal plan (example)
2. Do's and don'ts while you are bulking up.
3. Myths of taking supplements

MY MEAL PLAN

I had always considered that there is always 60:40 focus on whatever your fitness plans are. Whether it is gaining or losing. It always will pay result if you focus 60 % on what you eat and 40% on your exercises. By focusing 60% on your diet would mean you eat quality food for the next 3-4 months, as its necessary you nourish your body on timely basis and that would help you achieve your goal in the stipulated 3-4 months. Otherwise you will keep on sweating it out in gym but you will never see results coming out.

Note - Remember, this is just a sample of what I followed, if you need more tips please do get in touch with me, I would be obliged to help you. Or stay with me, I am working on preparing a detailed meal plan for couple of weeks to help you, may be I will insert a link here in this blog.

Early morning before I hit gym Around 7.00 am:
2 boiled egg whites and 1 Banana or sometimes 2 Banana and 2 boiled egg whites

After gym session 10.00 am:
Milk shake (Ingredients - Dry fruits (any of your choice), 2 scoops of whey protein, 2 Banana, 200 ml milk).

Lunch 1.00 pm:
100 gm of Paneer (Its a milk based product) or 100 gm of Breast Chicken.
3 cups of rice or 4-5 chapati (wheat bread)

Evening snack 4.00 pm:
2 Banana/Any other fruit and 2-3 boiled egg whites/roasted breast chicken.

Dinner 8.00 pm:
3 cups of rice with 1 cup vegetable curry.
or
5 chapati with 2 cup vegetable or Chicken curry.

Before sleep 11.00 pm:
200 ml Milk.

DO's and DON'Ts

DO's
1. Believe in yourself - Everything begins with belief in yourself. Whether it is getting success in other spheres of life or gaining some weight. Just believe in yourself. I too started doubting myself, but believe me growing big is not rocket science, it can be achieved and its easy when you get into a schedule and believe that it will work. I took six months to reach 79 kg. 
People are gonna say things which will hurt, they are gonna judge all your workout negatively. Don't listen to them. This master rule is rule of survival. This applies to any field you are working in. People will butt in their negative thoughts, keep away from them, not literally, but don't let their thoughts get into your way of work. And when you get your body in shape, show off your body to them. Best way to shut their mouth.

2. Track your meals - Its very necessary when you are growing healthy, you track what you are eating and at what time. Ensure that you eat high amounts of protein rich diet and enough carbs to help you recover, repair, build and replenish your muscles for next session in gym. You all know protein are the building blocks of muscle.

3. Rest - This is quite important while you are bulking up. 8-10 hours of sleep does wonders to our body's repair and building mechanism. Just like you give rest to your car after a long ride, you need to give our brilliant body some rest to recoup from all that building work. 

4. Whey Protein and Multi-Vitamin supplements - While you eat your daily protein rich diet, its not possible to get all the nutrition (protein) to help your building process. It becomes very necessary that you consume supplements to help your healing and building process. But remember don't make it your primary source of protein intake. Its necessary that you get your protein from variety of sources.
Additionally you gotta take Multi vitamin supplements to support all the hardship your body is going through.

5. Patience, Results will show - We all live in a age where we place a online order and we want delivery the next day. So we sometimes forget your body is different. Nature and body has their own ways to behave. I too wanted to see results like in weeks, but eventually it took 6 months for me to bulk up from 67 kg to 79 kg. I too at times did get that thought, is it all working!! So my dear friends, all you gotta do is believe and have patience, the step you have taken to build your beautiful shrine will pay you dividends. Just hold on!!! 

6. Drink Water - Just like our cars and bikes need engine oil for smooth functioning, Water is required for our body's smooth functioning. When we are working out and eating these enormous amounts of proteins and calories, its getting worked up a lot, So as best of the engines have got best of engine oils, we need to keep hydrating our body with water in regular intervals. I would suggest at least 2 ltr of water consumption everyday. Even if you are not working out, water consumption is a good thing to do for your body, list of diseases is long which happen due to less consumption of water. So start this good habit for your own good.

DON'Ts
1. Eat no Shit - The reason why I wanted to create a blog so that you reach your goal faster and don't repeat the silly mistakes I did when I was growing. I ate shit loads of cheese, butter, deep fried stuff, chicken burgers, pizza etc etc.. then I also ate all fatty/oil fried stuff as I used to think this huge amount of calorie intake is needed to gain weight, but stopped eating all that shit before I started this journey. Its the most unhealthy way to gain weight and plus my stomach had started to like car tires. It took my double the effort to achieve the physique I wanted. And trust me when I say you can do whatever you want to the rest of the body, but getting rid of fats from abs area is extremely hard. So don't do repeat my mistake EVER!! in your building process.

2. No proper rest - As stated earlier 'rest' is the time when your body works most on repairing and building your muscles, if you don't take proper rest, then you are not gonna see any change in your body. No matter how much you eat or how much you exercise, your body is gonna strain and won't give you the desired result.

3. Cheap whey Protein - Market has got a lot of cheaply produced whey protein which is extremely harmful for your body. I have done that mistake of consuming these cheap whey protein. As a result I kept falling sick with cold, cough, fever. Then I realized culprit was these cheap whey protein. I immediately stopped consuming them. 
So my friend, always and always and always buy a branded product. I know they are expensive but they are worth it. First of all they are trustworthy, no chance they'll have ill effects on your body. Secondly, you will get your results faster.

4. Don't take any steroids / drugs - In market you also get these steroids which enhance your performance. These are kind of dangerous products, cannot be taken without supervision. Going natural way with some little help by protein supplements will get the results. Don't risk it by taking any steroids.

Myths of taking protein supplements

Life long consumption of whey protein supplements - I had this doubt that what about these expensive protein supplements. What if after bulking up, I have to stop taking it, will I loose all my muscles??
But friend, trust me!! after you have achieved your desired shrine, you don't need to continue consuming your supplements. According to my testing, you need to consume it only for 2-3 months. The shrinking of muscles happens only when you stop exercising. That happens because our body is a very very intelligent machine. It gets rid of muscles which are not getting worked up. 
So keep in mind, whey protein supplements are not required for life long. but yes WORKING OUT is required as long as you can do them. After bulking up anyways you would've got taste of living healthy, so why not carry on with it and stay fit.

Thanks for reading my friends.

HAPPY WORKING ON THAT SHRINE. 

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You can also get in touch with me on email id - krishnakant.neog@gmail.com