Saturday, March 24th, 2018

My Diet to Add Muscle for The Next 5 Months (or how to Manage the Former Fat Boy Syndrome)


As you know from my writing on Digital Weight Loss, I am just a guy trying my best to lose fat and build some muscle.  In fact, I do not profess to know that much about losing fat or gaining muscle.  However, one thing I can talk about is my experiencing using different techniques that will hopefully help others who are trying to fight the same battles.

That being said, one of the best things I have done is outsource my nutrition and have changed my workouts to include metabolic conditioning and TRX workouts.  I feel stronger and better about myself.

Then why the hell did my recent BodPod results go EXACTLY the wrong way!


My Recent BodPod Results

According to my recent BodPod results, my lean muscle went down and my fat mass stayed the same. What I wanted to see was my fat mass go down and my lean mass go up or at least stay the same.  Obviously something was totally messed up.

There is usually only one reason for results like this, especially since I have been
lifting heavy and working out so hard. That reason can only be diet!

More specifically, I have NOT been eating enough food. When you want to build muscle a person needs to eat enough food. No matter what anyone tells you – you need to eat enough food to build muscle. I am not a scientist nor a nutritionist but I do know that I you don’t eat enough you will not add muscle. Worse, if you workout hard enough you may actually lose muscle.  I am living proof of that fact and it took having to live through these results to actually believe it.

I have trouble eating enough food though…

My Psychological Barrier – Former Fat Boy

My problem with food stems from the fact that I am a former fat boy. If you are unfamiliar with this term, let me explain it like this.

A former fat boy is a guy who used to be fat, lost a lot of weight and is giving it all to make sure it stays off. What this does do is create some issues with food where the last thing you want to do is eat too much because you feel that if you do you will put all that fat back on.

That is why when left to my own devices, I will eat much less food than I need as opposed to enough food. Even with a nutritionist I am at risk of this.

However, based on the BodPod results it is very clear that this is not working. I know empirically now that I am ok to eat more and should see better results.  My workouts with the heavy lifting, TRX workouts, and metabolic conditioning are where they need to be – I just need to eat more food to support it.

The key is going to be monitoring my food intake as well as eating the right foods…

The Next 5 Months

My last couple of posts have covered my diet in some detail.  In fact, in this post I covered my two protocols for both fat loss and for muscle gain.  In that post I outlined the calories that I need to do either or.  The trouble is is that the calories for fat loss are an after the fact reflection.  Those 2000 – 2200 calories I need for fat loss were actually more like 1200 to 1400 calories per day with a couple fasts in there.  That was WAY too low and I know that know.  The right amount is more likely 2000 – 2200 calories.

As we are in the winter months and to get the body I want I need to focus on building muscle.  That will give me the foundation I need to then drop some fat slowly for the summer months.

As I go along, I will be using my Withings body fat scale and more BodPod test to gauge my results and adjusting calories up or down depending on results.  I want (need) to see lean muscle going up and body fat going down, or at least staying the same.  My main goal is building muscle however so that will be my focus.

As was written about in this post, I will continue to live by very simple nutrition rules.  Since I am looking to build muscle I will not be doing the Eat Stop Eat fasts. As a reminder, here are those rules:

  • A post workout shake from the best nutrition book available – Power Eating – that includes 1 cup milk, 1/2 cup orange juice, 21 grams of whey, 1 tablespoon of honey, and 1/3 cup of frozen berries. If you don’t have this book I highly recommend you get it now – Amazon is the cheapest.
  • Five to six meals per day – this is just to keep hunger at bay and because I struggle if I get too hungry.
  • As long as the food is natural and not full of sugar or processed crab, I do not worry too much about eating it.  I don’t worry too much about food selection – moderation is key.
  • Balance the carbs, proteins, and fats in each meal – don’t worry too much about the ratio, but I try to get some protein in every meal. The key is everything in moderation and not trying to overcomplicate things by eating too much of anything.
  • Take one day off from counting per week – my days are Fridays. I eat pretty much whatever I want on Fridays.

I am going to start my calories at around 2500 calories per week and adjust up or down depending on my metrics.  I will post this metrics here so we can all see the results.


I am confident that I have a good plan in place.  It took me seeing some pretty shitty results to know what I now need to do.  Even with outsourced nutrition, I now that I need to take full ownership of my results.  For me, I know now that I need to actually eat more food instead of less.  While I was losing my first 50 pounds it was simply less food that mattered.  However, now that I am focused more on the minutia of building muscle as opposed to just losing fat, that means I need to dial the diet in even more and put my focus on the right things.  As always, I will keep you updated.

P.S.  If you have any comments I would love to hear from you…please post away in the comments section.

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