🥗 Part 3: Eating to Gain – How I’m Fueling My Skinny Frame

When it comes to building muscle, lifting weights is just half the battle. The other half? Eating enough – and eating right.

For most of my life, I was what people call “hardgainer.” No matter how much I tried, my weight barely budged. I’d eat regular meals but somehow stayed skinny. So when I started the gym, I knew I had to rethink my nutrition.

🍽️ What I Learned About Eating for Gains
Calories Matter Most
You need to eat more calories than you burn. That means tracking my daily intake and making sure I’m in a calorie surplus.

Protein is King
Protein helps build and repair muscle. I aim for around 1.5 to 2 grams of protein per kilogram of my bodyweight every day.

Carbs and Fats Fuel Progress
Carbs give me energy for my workouts, and fats keep hormones balanced. Both are important.

Meal Timing Isn’t Everything
I try to eat every 3–4 hours to keep my energy steady, but I’m not obsessive about exact timing.

🥜 My Daily Nutrition Plan (Example)
Breakfast: Oatmeal with peanut butter and a banana

Snack: Greek yogurt with almonds

Lunch: Chicken breast, rice, and steamed veggies

Snack: Protein shake (milk + peanut butter)

Dinner: Beef or fish, sweet potatoes, and salad

Before Bed: Cottage cheese or a handful of nuts

🧠 Mental Tips for Eating More
I meal prep on weekends to avoid skipping meals.

I keep calorie-dense snacks handy for quick boosts.

I remind myself: Eating more is part of training. It’s not “cheating” or “being lazy.” It’s fuel.

🔄 Next Steps
I’m tracking my weight weekly and adjusting food intake if I’m not gaining about 0.25–0.5 kg per week. Gains don’t happen overnight, but consistency is everything.

In Part 4, I’ll share how I stay motivated, manage setbacks, and keep pushing forward even when progress feels slow.