2 Nov

Aim:

Sleep by 10.45pm.

Focus - no distraction

control GERD

Memorise One Bible verse per day. 

Diet

Exercise 

Qigong

No Gossip, No meddle on other people business

做一个心平气和的人

Live in Peace, not excitement

Positive self talk

Faith:

Health:

Finance:

Bet on half row with more than $20 plus $10 on another 4 numbers, when I amass some winning money.
Never bet more than $20 for two rows, it is too risky and the consequences is a big losses that is difficult to recover.

Bet two row plus bet $10 on 0 and two other single numbers. Start betting on this strategy when I amass big winning money.



Entertainment:

Mental:

Positive thinking is important, regardless of how successful you are you are, you have to think positively and move forward, regardless how terrible situation you are in , you still have to stay positive and move forward.

Dependent on other is a sure way to lost control of your destiny.

Food:

Cheap and easy to prepare food

Soy Drink

Egg White

Banana

Bar

Tuna

Gluten Free diet

Spinach

Kale

Cucumber

Broccoli

Avocado

Celery

Apples

bananas

melons

peaches

whole-wheat bread,

grain cereals.

Brown or white rice

rice cakes

extra-lean ground beef

Chicken should be skinless

skim, low-fat or fat-free milk instead of whole milk,

Drink plenty of water every day to keep acid reflux in check.

Calm stomach acid with a cup of herbal tea.

Black tea has a high acid content and should be avoided.

玫瑰花茶

low-fat or fat-free cottage cheese
Lentils
beans

Attachments:

Finally! The Best Way to Gain Weight Revealed

Finding the best way to gain weight feels nigh impossible with all this information floating around both on the internet and out there in the so called “real world.”

At least that’s what we think here at Gain Muscle Smarts, which is why we see it as our mission to gather the best information and distill for you.

Pretty handy of you to find this website, because you can now sit back and get all the information you need on how to get a great looking, fit body.

But I digress, because you’re here to discover the best way to gain weight, yes?

So let’s proceed.
The Habit (Curse) of Being Skinny

Habits can make your life easier, or they can make your life harder.

Sometimes a habit is useful for a while, but it can stop being useful as time passes. When you’re skinny, you’re in the habit of eating too few calories.

Your body also doesn’t like change, so you really have to work at gaining weight if you want to, but once you’ve gained the weight you want, your body will adjust, and your appetite will follow.

Here are three of the most common habits that keep skinny people skinny:

1. Eating Small. If you’re reading this, then you aren’t eating enough. You may think that you’re stuffing yourself, but if you count the calories you consume even one day, you’ll discover the truth. If you want to gain weight, aim for 19 x (your bodyweight in pounds) in calories.

2. Skipping Breakfast. Most people that want to gain weight have a tendency to eat a very small or non-existent breakfast. I used to do that too, but I realized that I needed to up my daily calories, my breakfast the first meal to get much bigger.

3. Thinking Small. The best way to gain weight is to eat big and lift heavy stuff. This includes you ladies as well. Lifting weights, using kettlebells, or in general putting pressure on your muscles to grow will help you get bigger and will dramatically boost your appetite.
The Big Question: What Should You Eat?

The absolute best way to gain weight and be healthy is to eat a clean diet, which means organic meats, fruits, vegetables, some nuts and berries.

Being skinny has its advantages, because you can afford to eat the occasional pizza or hamburger just to get calories in, but I don’t recommend it, because the more you do it, the worse your health will be.

Stick to what nature has given you. If you need a boost on getting more calories into your body, eat lots of eggs, think about drinking a gallon of milk, and make smoothies with bananas, peanut butter, protein powder and coconut oil (delicious, by the way).
The Key to Getting the Body You Desire

As you’ve probably figured out by now, the secret to gaining weight is changing how much food you eat.

But you don’t just want to up your food intake, you also want to challenge your muscles to grow bigger. Don’t worry about growing too big, it won’t happen even if you try.

Professional bodybuilders spend years and years trying to get big, so it’s not going to happen by accident. Trust me. I wish it did.


How to Gain Weight Fast: 10 Incredibly Simple Tips


Are you one of those naturally skinny people? Maybe you’ve tried a weight gainer or three, gone to the gym for a few months, and it doesn’t seem like you’re getting anywhere.

It’s very likely you’re making some of the classic mistakes most skinny people make.

Since you’re reading this I’m guessing you’re getting pretty tired of it and want some effective weight gain tips, you’ve come to the right place.

I’ve had the same problem all my life, struggling for every extra pound, nothing seemed to work.

From experience I can tell you it’s easy to learn how to gain weight.

With the proper diet and the proper weight gain tips below, you’ll be on your way too.

But we do ask of you one thing, which is that you have to be ready to put in some work. Many of the weight gain tips below may seem simple, but they do require consistency to work.

Once you’ve gained weight, and hopefully built some muscle, you will have a much easier time maintaining what you’ve built up, because the human body has a thing for things staying the same.
Why You’re Skinny

What you’ve probably been telling yourself is that it’s all genetic, nothing you can do. You are probably right, you were built skinny. That doesn’t solve the problem, so let’s get to it.

The most common problem is thinking you’re eating enough, you probably are not.

The people I’ve coached in the past have all believed they are eating a lot. Why is that you ask? Because they have a few large meals a day and they got full, that’s not the way to measure your food intake if you want results. You must count calories.

The next big mistake has been poor choice of foods, you’re not going to build a muscular physique or gain weight with processed fast food. You might get unhealthy and developer gut, I’m guessing that’s not what you want. Healthy nutritious foods are a must.

If you think good healthy foods are too expensive and too hard to prepare, you might as well stop reading right now.

When you’re determined to gain weight this is the road you must walk.
10 Quick ’n Powerful Weight Gain Tips

The weight gain tips below are extremely simple, just the way we like it. In the beginning when you’re learning how to gain weight, you will have to stuff yourself, because you have to train your body to take in more than it needs.

It may be uncomfortable at first, but it will get easier, especially if you lift weights, because it will propel your body to want more food, and build more muscle, which always looks nice.

Here are the weight gain tips:
1. Figure Out Your Basal Metabolic Rate

The easiest way to do this is to use this simple formula for weight gain: 18-19 calories per lb. of bodyweight. So if you weigh 150 pounds, your calculation would look like this: 19 x 150 and the daily calories you would need to consume would land at 2850.

Now, remember that this is a very simple formula, it does not take into account activity levels and how much body fat you have, but since you’re reading these weight gain tips, you probably aren’t fat.

However, the formula above is a great starting point because chances are that you are eating far less than what you need to gain weight. Try tracking your calories for a week and see where you land.
2. Eat More Than You Need

The art of gaining weight and muscle is stuffing yourself with food (high-quality food). It means getting your body used to more food than it is.

Your body doesn’t want to gain weight, because that means change, and anything having to do with change will be resisted.

It will be hard to eat more than you need. It may be uncomfortable, but if you want more muscle and more weight, it can easily be done.
3. Drink Your Food

An easy way to get more calories into your diet is to blend your food. For example, a smoothie with two bananas, two raw eggs, and some protein powder can easily be 600 calories or more.

You can take this further (and dirtier) by throwing in some oats, peanut butter, coconut oil, or even flax seed oil into that smoothie. It’s all about calories if you want to get those pounds up.
4. Drink Milk

While I don’t particularly recommend store-bought, pasteurized milk, if you can’t find raw milk, then go for it, because this will be temporary. One liter of full-fat milk is around 600 calories, so if you get in one gallon a day, that is around 2400 calories per day.

When you throw regular food on top of that, you will have no trouble gaining muscle and weight. Again, you will have a hard time drinking a lot in the beginning, so you may want to build up to it by adding it into your diet slowly.
5. Eat Meat

Meat contains the proteins necessary for building muscle, and it contains calories, so make sure you buy meat, preferably organic and grass-fed if you can find it.

Fish, seafood, and red meat are all great places not only for calories, but also for nutrients and fatty acids. Remember to keep the balance by throwing in some vegetables to your meals.

There needs to be a balance. Fruits and vegetables are important to your body, health, and happiness.
6. Eat Carbohydrates

I am not huge on eating a lot of carbohydrates, but if you want to gain weight, you will have to compromise, so fruits, potatoes, yams, rice, quinoa, and all those sources of carbs are fair game.

Stay away from the low-nutrient, “junk” carbohydrates such as pasta, white rice, cakes, cookies, and so on. They’ll make you fat, not fit.
7. Eat Eggs

Eggs are a fantastic source of vitamins, minerals, and calories. One normal egg contains 100 calories, so if you can pack 6-12 of them a day (don’t worry, it won’t kill you), you will be well on your way to giving your body what it needs.

A very common myth is that eggs contain cholesterol, therefore they will clog your arteries, and kill your hurt.

Not true at all.

Eggs are healthy, and filled with nutrients, so eat them as much as you want. If you want to make sure your blood levels stay good, take a blood test before and after you start eating them.

But remember that making big changes in your diet may mean that even if your cholesterol goes up, it may not be the eggs that are the problem.
8. Eat Often

When you eat something every few hours you have a constant flow of nutrition to your muscles. This will help you to gain muscle mass fast.

Your body will get the message, there is enough food. No worries.

If you wake up in the middle of the night, take the opportunity to have a snack. Prepare a protein shake before you go to sleep, if you don’t happen to wake up just have it for breakfast.
9. Use digestive enzymes

If you’re having trouble with stuffing yourself, I recommend you use digestive enzymes.

When you add digestive enzymes, you can cut down the time it takes the food to leave your stomach and get absorbed. That will help you with the most common problem of feeling full all the time.

As a bonus your body can take up more nutrition from the same food because it’s so well digested. My favourite is one or two capsules of Betaine HCL and a tablet of Pancreatin with every meal.
10. Avoid Cardio

Cardio is not going to help you gain weight, so stay away from it. If you go to the gym and lift weights 3-4 times a week, that is enough.

If you love your cardio, then you will have to eat a lot more food, so stay aware of that when you’re out running.
Why You Need to Lift Weights

Now I am pretty sure you don’t just want to get fat, right?

That’s why I’ve been sneaking in tips about hitting the weights in the weight gain tips above. If you want to gain weight, then you also want to gain muscle, otherwise you will end up fat, which is worse than skinny.

These weight gain tips are just the tip of the iceberg. I’m sure you have a lot more questions, and lucky for you, we have a lot more articles, so feel free to browse around.

And remember … eat, and eat a lot!