Here is my story
I was super slim when I started my fitness journey. At first, I just wanted to build abs and that was it. But the more I trained, the more my goals changed; I wanted to gain weight, build muscle, and grow my glutes.
That’s where things took a turn. I didn’t know what to eat or how to train, so I was doing it blindly. I was a waitress back then and I ate whatever I wanted because I was in a “gaining phase.” My go-to meals were burgers, loaded nachos, sweets, sugary coffees with milk, and pizzas—you name it.
This messed with my digestion really badly. My face broke out so much that I started seeing different dermatologists, but I wasn’t changing the underlying factor: the food. Being a waitress meant long hours of standing and being surrounded by food, and often the only staff meals provided were the most unhealthy options. I was working out immediately after my shifts at 4:00 AM and sleeping at 7:00 AM. Having a reversed biological clock messed with my hormones even further. My stress hormone, cortisol, was at an all-time high and I was constantly bloated.
Yes, I gained 10kg and reached 65kg, but it was not the result I wanted. I gained roughly 20% muscle and 80% fat. During this time, I decided to go back to school to learn the true science of fitness and nutrition.
What I would have done differently to gain weight
For slow, “clean” weight gain with muscle growth, I would choose complex foods that are high in calories. This includes:
- Proteins: Whole eggs, chicken thighs, salmon, mackerel, ribeye steaks, and mass-gainer protein powders (vegan or non-vegan).
- Carbs & Fats: Rice, peanut butter, avocados, full-fat Greek yogurt, granola, bagels, fruits, beans, and lentils.
The Strategy: I would train at least 3–5 times a week focusing on full-body workouts and compound movements. I’d aim for 2–2.2g of protein per kilogram of body weight. Because my body has the energy from the extra food, I would train hard and ensure I get 7–8 hours of sleep to allow for steady muscle gain.
If my goal was to lose fat while building muscle
If I wanted to “recode” my body composition, I would focus on high-volume foods with fewer calories.
- Vegetables: These become your best friend. They are low-calorie and filling. I now make 50% of my plate vegetables.
- Carbs: I keep it simple with complex carbs like potatoes, sweet potatoes, and brown rice. A great hack is mixing normal rice with cauliflower rice at a 50:50 ratio to increase volume without adding calories.
- Proteins: Egg whites (with one full egg), chicken breast, tuna, shrimp, cottage cheese, fat-free Greek yogurt, protein isolate, and lean ground beef.
- Fats: You have to be very careful here, as they add up fast. Fat has 9 calories per gram, while protein and carbs only have 4. I would use small amounts of nuts, avocado, chia seeds, flax seeds, or a splash of extra virgin olive oil.
The Strategy: Train 3–5 times a week with proper form, pushing as hard as possible. Steady-state cardio is non-negotiable. Drink 2–3 liters of water daily, hit 10k+ steps, and get 7–8 hours of sleep. Most importantly: stop drinking your calories! Sugary drinks add up fast. The goal is a full plate with less calorie-dense options while cutting out added sugars and following a consistent workout plan—not just random exercises.
To all my baddies
Go achieve those body goals, but don’t starve yourself in the process! Here is the progress I’ve seen over the last two years by following this exact strategy.