Saturday, November 3, 2012

3 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:
Think of the consequences ! (before betting)

In life there is always a second chance, don't act rashly !

If bet big, bet on bacarret.

instead of betting half row, bet on bacarrat which is 50% chances.

bet alternatively on half row with small amount when the luck is lousy.

my chance is always 65% regardless of previous outcome, so my chance is always high, don't be affected by win 2 one lose, just think that every bet is independent winning chance of 65%.

Bet the same amount all the time, when accumulated a winning of $100, bet $40 x 2, plus $10 on 0, 2,3.

before betting, count the balance amount after losing first, that will warn me not to bet too big. Bet big only when I accumulate a winning amount large enough, if the the big bet lose, stop altogether.

Entertainment:

Love is decided by Fate, if the girl don't belong to you, even you try everything to get her, at the end, you will lost her, like my wife, in Love, let God decided, don't force yourself.

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:
A Look At The Turtle Trading System
Cho Sing Kum
12th Mar 2004


This article was initially written for the March 2004 issue of Chartpoint magazine which unfortunately wound down operation recently and this article was not published. It is now re-edited and produced here.


Check out our Turtle Trading Software, TurtleFarm, that is programmed to the Turtle Rules.


It All Began In 1983

The year was 1983. I had just decided that I wanted to go full-time into technical analysis. I took a sabbatical from work in October to learn on my own, not having gone any where with technical analysis since early 1982.

The Singapore representative for Compu-Trac happened to be back in Indonesia so I was helping him out here. It was from this connection that I got to know people at Drexel Burnham Lambert’s Singapore office. They were a bunch of very nice guys and the office was having problem setting up the computer to download data from Commodity Systems, Inc. in the USA.

They were asking me why I did not go to Chicago. They were telling me I should go and handed me a newspaper cutting. You see, about that time, Richard Dennis and Bill Eckhardt had put out advertisement for trainee traders for the Turtles program. I gave it some thought but because I was not in a position to relocate to Chicago, it never crossed my mind to apply. Six months into my sabbatical I was offered a job at Drexel which I took up. Since then I was always curious about the Turtle trading method.

Not A Well Kept Secret

The Turtles were sworn to secrecy. While the Turtle method appeared to be a well kept secret, it was actually not. Channel breakout was growing in popularity in the 1980s. So was volatility adjusted risks. In the late Bruce Babcock Jr’s 1989 book, The Dow Jones-Irwin Guide to Trading Systems, bits and pieces of what could be the Turtle trading methods in one form or another were scattered in the pages. All these were well known market knowledge. But while I was hearing about the successes of the Turtles, I never knew that their method was already out in the market. I was still looking out for it.

The 1923 Book

I finally went to Chicago in 1986. I went not for any Turtle program but for company orientation that took me to New York, Chicago and Tokyo a year after I joined Merrill Lynch Capital Markets. It was something I did during this trip that had a big impact on my learning. I went to the bookshops around the Chicago Board of Trade and bought all the trading books I could carry. Once back home, I ordered more books from Traders Press Inc. by mail order.


Good and often lesser known trading books were hard to come by in Singapore bookshops in the 1980s. I could not remember whether I bought this book in Chicago or from Traders Press. Wherever it was, I was very fortunate to have bought the book, Reminiscences Of A Stock Operator, first published in 1923. It was actually a biography of Jesse Livermore, one of the most respected stock and commodity market speculators of all time.


I was so fascinated by this book that I included many quotes of wisdom from it in the daily market closing commentaries I was writing. I wrote the Nikkei, Hang Seng, Chicago Treasury Bonds and Eurodollar futures closing commentaries. These daily commentaries were sent out by telex to Merrill Lynch’s Asian customers.

Now you may wonder what has this book to do with the Turtle method. In my opinion it has a lot to do although I did not know initially.
Fast forward your clock seventeen years to April 2003.
The Turtles Revealed Their Secrets

That month I was pointed to the website www.originalturtles.org. It was a new website wherein the claimed Original Turtles Trading Rules were revealed by Curtis Faith, one of the Turtles in the first class in Dec 1983. Before this I already knew about the 20-day entry and 10-day exit rules which were based on Richard Donchian’s work. I also knew about True Range and Average True Range from J. Willes Wilder Jr’s 1978 book, New Concepts in Technical Trading Systems. And not forgetting Bruce Babcock’s use of Average True Range as stops. What I did not know was how these were put together to form the Turtle Trading Rules.

My Most Important Discovery

And now the most important of my discovery - the combination of these parts resulted in what I would call the actualization of all that Jesse Livermore wrote in his 1923 book into a complete trading system! This was what the Turtle method was to me - a 1983 actualization of a 1923 book. I mean I could relate them. I certainly did not know whether Richard Dennis intended this but I could feel the resemblance, or rather Livermore’s experience, filtering into the Turtle methodology.

So it was that twenty years later, I finally got to learn the Turtle method after all. But Livermore’s experience was already available for eighty years, so what was twenty years. It’s always better to be late then never. Naturally, I gave the Turtle Trading Rules a thorough check out.
The Turtle Trading System

“The Turtle Trading System was a Complete Trading System. Its rules covered every aspect of trading, and left no decisions to the subjective whims of the trader. It had every component of a Complete Trading System.”


This quote is taken from the published “The Original Turtles Trading Rules” at the OriginalTurtles.org website. I agree with this. It is further stated that it covers each of the following decisions required for successful trading:


1) Markets – What to buy or sell
 2) Position Sizing – How much to buy or sell 3) Entries – When to buy or sell 4) Stops – When to get out of a losing position 5) Exits – When to get out of a winning position 6) Tactics – How to buy or sell 
For this article I will skip components one and six. I will cover the other four. Not that I don’t find them important but choosing the markets to trade is important especially that the Turtle Trading System is a trend-following system and not a for-all-market-types system! Tactics, well you will learn this through experience.

I will also not explain the details of the rules and the mathematics behind the calculation. You can find these in the published rules and are strongly encouraged to download the rules from the website mentioned above.

[Edited: The rules in pdf format used to be available for free download but not anymore. The website is also no longer hosted on its own and is now part of a commercial website. A compulsory donation is now required to support that commercial website infrastructure. I feel this goes against the intended objective of the Free Rules Project which has the support of Richard Dennis. Here is quoted from an earlier download of the rules:
The Original of the Free Rules Project. This project had its seed in various discussions among a few of the original Turtles, Richard Dennis, and others regarding the sale of the Turtle Trading System rules by a former turtle, and subsequently, on a website by a non-trader. It culminated in this document, which discloses the Original Turtle Trading Rules in their entirety, free of charge.]
The Turtle Rules In TradeStation 2000i

There are two Turtle trading systems which are called System 1 and System 2. I have coded both systems into TradeStation indicators and signals/system. In the examples that follow I will be using these for illustration. There are two features that I have not programmed. They are:


1) Pyramid of the 4th unit
 2) Alternate Whipsaw Stop Strategy 
EasyLanguage does not have a feature to retrieve the entry prices of all respective pyramid positions. It only allow for the first entry price of any pyramid entry strategy using the EntryPrice command and the average entry price of all pyramid entries using the AvgEntryPrice command. As such, I have to do backward calculation to derive the subsequent pyramid entry prices.


There are certain entry situations where it is not possible to calculate the entry price of the 3rd unit, for example, when the 2nd and 3rd units were entered on the same day (when using daily historical data for testing). While the entry prices can be assumed using the ½ N pyramid rules, this is never a good practice. Without any reliable method of calculating the entry price of the 3rd unit it is not possible to enter the 4th unit. So I only program the codes to pyramid up to a maximum of 3 units only.

The ½ N Alternate Whipsaw Stop is too small for proper testing on historical daily data.
These aside, the other challenging part is coding the Last Losing Trade Filter. So in the process I programmed four indicators to show the properties of all theoretical trades to guide me. See Fig 1. The four indicators are:
1) The first shows the 20-day channels as blue dots. The 2N-stop and 10-day channel exit are red dots. These dots are superimposed on the price chart to give visual representation of all theoretical trades (no pyramid). 2) The second shows the unrealized and realized position profit/loss of all theoretical trades based on 1 contract position size.
3) The third shows the market position of all theoretical trades. 4) The fourth shows the N values from which the N on the day before a position entry is captured and used for the entire duration of the position for calculation of the 2N-stop and ½ N profit.


Fig 1. Turtle’s Indicators
Position Sizing – How much to buy or sell

The position size or unit rather, is based on a concept called N. N is the price distance of one Average True Range of the last 20 days. The Turtle’s calculation differ from the normal method of averaging where you add up the last 20-day and divide this total by 20 to get the average number. Instead the Turtle’s method uses what is commonly called the Wilder’s smoothing method.

Wilder explained in his 1978 New Concepts book that this method of “averaging” saves the amount of work required for manual calculation. Now remember in 1978, personal computers were not common yet. His method of averaging when applied to the Turtle’s N is to multiply the previous day’s N by 19, add to this value today’s True Range and then divide the total by 20.

This method has the advantage that it is somewhat weighted, that is, it changes faster to more recent price behavior yet doesn’t swing as wildly as the normal method of averaging. See Fig 2.




Fig 2. Turtle’s N and ATR

Since the dollar value of N represent 1% of account equity therefore this concept normalized volatility across different market. A market with higher volatility will have a bigger N and dollar value hence smaller position size while low volatility produce a smaller N and dollar value hence a bigger position size. Please refer to the published Turtles rules for detailed explanation if you don’t understand this.
Entries – When to buy or sell

There are two systems. Both are channel breakout systems. System 1 is shorter-term based on a 20-day breakout while System 2 is longer-term based on a 55-day breakout. Very briefly, System 1 would go long on a break above the 20-day high or go short on a break below the 20-day low. System 2 would go long or short on a break of the 55-day high or 55-day low respectively.


In System 1, there is a filter rule which is not applicable in System 2. System 1 will only initiate a position provided the last theoretical trade is a loss. If the last theoretical trade is a winner, then System 1 will only enter when price breaks out of the FailSafe breakout point of 55-day high (for long) or 55-day low (for short) to avoid missing major moves. Let’s take a look at this visually on the March 2004 Soybean Oil chart in Fig 3.




Fig 3. FailSafe Breakout

At point A, System 1 went short on a breakout of the 20-day low. This position was liquated at point B when price breaks above the 10-day high. A few days later at point C, price breaks above the 20-day high. This would have been a long entry but because the last trade was profitable, this trade was therefore not taken. About a month later at point D, price has traded higher to break above the 55-day high. System 1 then went long so as not to miss the bigger move that followed.

Fig 3 shows the system without pyramid so as not to clutter the chart for clarity. The same system is shown again in Fig 4 with the Turtles’ method of pyramiding. The Turtles pyramid to maximum of 4 units at every ½ N profit. Now because of a limitation of TradeStation EasyLanguage where I cannot reliably get the 3rd unit entry price (to allow a 4th unit to be added) so I programmed the trading system to pyramid to a maximum of 3 units.

The Turtles’ method of adding additional units with the stops tightened is very logical. It lowers overall position risks and yet enjoys maximum benefits when it catches good trend moves. However there will be times when this may pose a problem.



Fig 4. Pyramid entries


If you study Fig 3 and Fig 4 carefully, you will notice that there was an extra exit in Nov marked by the label “lxN”. This was followed by a long re-entry in early Dec. Explanation of the Turtles’ stops and exits will make this clearer.

Stops and Exits – When to get out

Like with any well planned trading system, the Turtles’ too have money management stops and normal trade exits.

The money management stops are placed at 2N away from the entry price of the last unit entered. The position risk for a 1 unit position is 2N. Since the 2nd unit pyramid is added when price has moved ½ N in favour, the position risk for a 2 unit position is 3½ N (2N + 1½ N). Similarly, the total position risk for a 3 unit position is 4½ N (2N + 1½ N + 1N). The total risk for a full 4 unit position will then be 5N (2N + 1½ N + 1N + ½ N). Basically the stops for earlier positions are tightened up on pyramiding. Since 1 N represents 1 percent of account equity, therefore the respective risks are 2, 3½ , 4½ and 5 percent.
Now some will have problem with these risk numbers. If you recall in the last year’s July issue of Chartpoint, I wrote that my answer of 5 percent as the risk I would take in a position has caused my chance of a job opportunity with Commodities Corporation. So bear in mind that 5 percent is a very high number. But this is the way the Turtles trade and their high risk appetite may be the reason behind their tremendous record in such short period of time in the 1980s.
Trade exits are 10-days against for System 1 and 20-days against for System 2. This means that for System 1 when price violates the 10-day low, longs are exited, vice versa for shorts. For System 2, use the 20-day against. Therefore in short, System 1 is 20 in, 10 out while System 2 is 55 in, 20 out.
Okay now let’s see what exactly happened in Fig 3 and 4 that resulted in the additional exit and long re-entry.
The charts are reproduced in Fig 5.




Fig 5. Tightening of stops when adding units can result in whipsaw.


In the first situation shown on the top chart in Fig 5, the system was run without pyramiding, meaning only 1 unit was entered long on the Friday before 17 Nov. Immediately, the money stop was placed 2N below the entry price. This stop, represented by the red dots, was never hit and was eventually replaced by the 10-day low exit. This 10-day low exit condition was met on 22 Dec and the position exited as shown.


In the second situation shown on the lower chart in Fig 5, the system was run with pyramiding up to 3 units. The first unit was entered as above on Friday 14 Nov. The market then rose in favour of the position and when it hit the ½ N and 1N profits, the 2nd and 3rd units respectively were added according to the Turtles’ pyramid rules. The money stop was tightened (raised) so that it is 2N below the entry price of the 3rd unit. See Fig 5. Unfortunately, the market retraced enough to trigger this 2N stop from the 3rd unit entry price. The entire position of 3 units was stopped out as a result. The long position was re-entered when price broke out of the 20-day high again in Dec and exited as in the first example on 22 Dec.

This is one situation you have to live with when pyramiding. It doesn’t happen all the time but it does happen. Notice that in the example, the market did not retrace to the original 2N-stop calculated from the 1st unit entry price.
How Do You Add Units Or New Positions?

While there are rules on maximum position limits for single market (4 units), closely correlated market (6 units), loosely correlated markets (10 units) and total limits (12 + 12 units), what I feel that is not properly explained in the published Turtle rules but which is very important is whether there are rules pertaining to adding units or new positions when trading a portfolio.

Adding units at every ½ N profits is fine when trading only a single instrument or even 2 instruments. Although the rules did stipulate a maximum of 12 units long and 12 units short for a total of 24 units (obviously this has to be a portfolio), this could translate into a total portfolio risk of 30 percent, assuming 3 long positions of 4 units each and 3 short positions of 4 units each. (Earlier, you have seen how a 4-unit position represents 5 percent risk.) In the event that all this positions turned out wrong, the portfolio will be down by 30 percent!
Is this acceptable? What if this is a new portfolio without any profit cushion? I think you have to use your own techniques since this part of the Turtles’ training was not revealed in the published rules.
Indeed A Complete Trading System, And A Very Good One

The Turtle trading system is indeed a very good complete trading system. But if you want to get some testing done with the presently available technical analysis software, you will be disappointed. All available software can’t test trading system against a stable of instrument but only with single instrument. Nevertheless, the logic is very sound, risk is systematically managed, and the result can be proven.

The Japanese Yen was one of my anchor trading instruments for many years so naturally I was interested in what type of result the Turtle System 1 would produce. The following are two sets of results – Fig 6 is without pyramiding while Fig 7 is with pyramiding. These are hypothetical runs on historical data for the purpose of system testing and evaluation. These are purely computer runs where no actual trades were done.

The tests was based on spot US Dollar/Japan Yen data and did not take into consideration FX swaps which would need to be done to carry spot FX positions overnight and would have effect on the profit and loss performance.

Both hypothetical accounts started with USD 100,000 converted to Yen on the first bar of data. All figures are in Yen.

I am very impressed.




Fig 6. Turtle System 1 without pyramiding.




Fig 7. Turtle System 1 with pyramiding.







Before I knew that it was hedging, I was already using it. I use it to protect my account from further loss, but aside from protecting your account from additional loss, you can maximize your profits by using hedging strategy.
What is Hedging? It is opening a buy and sell position at the same time with same lot volume. Sounds fantastic and great trading idea because wherever the market goes, up or down, you have a trading position that will be on profit, and when the position goes on the opposite you will profit again to the other position. But to many who uses hedging position at the first time, This result them to too much floating loss position, and when get out of control, they face margin call.
When to use Hedging Strategy? Most of the traders doesn't know when to use the hedging properly, though they have a good idea because the currency pair are moving in harmonic waves and the price keep on coming back to a certain price, they would really benefit from hedging. But the primary purpose of hedging is to protect the account, profit is only second to it. 
  1. We should use hedging to protect the account from further loss,its like freezing the account. If the market suddenly changes, hedge the position and analyze the market situation, assess if we have to use hedging or close the loosing position early instead of waiting for several years without assurance of good profit.
  2. Hedging can also be use when we think that the price will going to reverse and comes back to our first position, we can use hedging instead of stop loss. 
  3. The best time to use hedging for profit is when the price has reach its peak like highest high, or lowest low, because most of the time it will reverse.
How to properly use hedging strategy? Before entering hedging, we should analyze first the market. Example, the price of AUDUSD reach 1.0400 after buying position of 1.0500, you already loose 100pips, if you think that the price will go lower, its better to hedge the position by selling same lot volume at 1.0400, so that when the price reach even as low as 1.0000, your loss was not increasing and when the price going up again to 1.0300, you may close your selling position at a small profit before it goes back to 1.0400. 
Contrary to common perception about Hedging, it is not recommended for everyone, it should only be used by traders who have several years of experience in trading their chosen currency pair because Hedging will only cause confusion to newbie and starting traders.


Thursday, November 1, 2012

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!

1 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:

Now my aim is to have a peaceful life not an exciting one.



Health:


Finance:

When lose one bet, rest for at least 5 mins, go for walk, or stroking or bodybuilding or reading or listen to songs. This is to control my emotion, let my mind cool down, don't take silly action.




Entertainment:





Mental:

Positive thinking is important, may people because of lack of positive self worth let the opportunity slip by, like Jiang Hu.


Food:


Cheap and easy to preapre food
Soy Drink
Egg White
Banana
Bar
Tuna


Gluten Free diat

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:

Wednesday, October 31, 2012

31 Oct


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

Faith:

Now my aim is to have a peaceful life not an exciting one.



Health:

Cheap and easy to preapre food
Soy Drink
Egg White
Banana
Bar
Tuna


Mental:




Food:


Gluten Free diat
No Fried Food
No Spicy Food


Spinach
Kale
Cucumber
Broccoli
Avocado
Celery
Capsicum
Bell Pepper
Pepper


Fruits
Apples
bananas
melons
peaches



whole-wheat bread,
crackers made from grain, and

grain cereals.
Brown or white rice
rice cakes
pretzels with no seasoning
corn products.


Meats
extra-lean ground beef
Chicken should be skinless
chicken breast rather than dark meat is a good choice.
turkey and London broil


Beverages
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

Dairy
low-fat or fat-free cottage cheese
Cheese such as feta, goat and soy cheese
Fat-free cream cheese
fat-free sour cream


Soup
vegetable or chicken broth base.
Lentils
beans

Attachments:



Adding Extra Calories and Protein


Uncooked oats are an excellent source of protein in smoothies. Grind 1/2 to 1 cup dry oats in the blender and then add the other ingredients.
Tofu adds both protein and calories without changing the taste. Silken tofu works best.
Pre-cooked and cooled grains such as rice, oatmeal and barley can be added for additional calories and protein.
Peanut butter and other nut butters, such as almond or cashew, are great ways to add protein, calories and different flavors.
Protein powder or milk powder can be added to boost protein.


Lactose Intolerance

If you don't tolerate milk, dairy foods in any of the recipes can be replaced with the following:


Soymilk
Tofu
Lactaid milk
Non-dairy creamers
Soy yogurt
Almond milk
Ensure



Tips for Gaining Weight

Eat a high-calorie, high-protein diet. Concentrate on foods that are calorie-dense but healthy. See our sample week's high-calorie, high-protein meal plan for ideas.

Add an extra 250 to 500 calories per day. This is how much people losing weight need. See our recipes for high-calorie, healthy snacks to get ideas for how to add these additional calories to your diet.

Avoid drinking lots of fluids with meals. Fluids may make you feel full and prevent you from consuming the calories you need.

Consume a high-calorie nutritional drink. Nutritional beverages such as Ensure or Boost can help add healthy calories to your diet.
If you're still not getting enough calories, take a multivitamin and mineral supplement.

20 Ways to Add Protein to Your Diet

Poultry and Fish:

Chop chicken or turkey into small pieces and add two to three ounces to each serving of soup.
Eat chicken salad as an entree, in a sandwich or on crackers.
Add ground turkey or beef to spaghetti sauce of chili.
Have a tuna fish sandwich or just a can of tuna fish as part of your lunch.

Eggs:

Eat hard-boiled eggs as snacks.
Eat deviled eggs.
Make an omelet with whole eggs or egg whites and add shredded cheese, chopped meats and vegetables. You will get less saturated fat with egg whites but you need two egg whites to equal the amount of protein in one whole egg.

Nuts and Nut Butters:

Have a peanut butter and jelly sandwich or eat peanut butter mixed with a banana.
Add chopped or ground nuts to muffins, pancakes, milkshakes, stir-fry or other meals and snacks.

Tofu:

Make a milkshake or pudding pie with silken tofu.

Beans and Legumes:

Make a bean dip: Layer refried beans, cheese, sour cream, guacamole and other desired ingredients, and eat as is or with chips.
Eat hummus with pita bread, vegetable sticks or crackers.

Supplemental Drinks:

Consume supplemental drinks such as Ensure or Boost Plus. The "plus" versions have about 6 to 8 more grams of protein than the regular kind. 


Eggs and Dairy

Egg, large — 6 grams
Milk, 1 cup — 8 grams
Cottage cheese, 1/2 cup — 15 grams
Yogurt, 1 cup — usually 8 to 12 grams
Soft cheeses (Mozzarella, Brie, Camembert) — 6 grams per ounce
Medium cheeses (Cheddar, Swiss) — 7 or 8 grams per ounce
Hard cheeses (Parmesan) — 10 grams per ounce

Beans (including soy)

Tofu, 1/2 cup — 20 grams
Tofu, 1 ounce — 2.3 grams
Soy milk, 1 cup — 6 to 10 grams
Most beans (black, pinto, lentils, etc) — about 7 to 10 grams protein per half cup of cooked beans
Soy beans, 1/2 cup cooked — 14 grams
Split peas, 1/2 cup cooked — 8 grams

Nuts and Seeds

Peanut butter, 2 tablespoons — 8 grams
Almonds, 1/4 cup — 8 grams
Peanuts, 1/4 cup — 9 grams
Cashews, 1/4 cup — 5 grams
Pecans, 1/4 cup — 2.5 grams
Sunflower seeds, 1/4 cup — 6 grams
Pumpkin seeds, 1/4 cup — 19 grams
Flax seeds, 1/4 cup — 8 grams

Fish

Most fish filets or steaks — about 6 grams per ounce
Tuna, 6-ounce can — 40 grams

You'll probably need to increase your caloric intake. You can do that by eating a larger volume of food or by choosing foods that are energy-dense (higher in calories).

Who Needs to Gain Weight?The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods.


Increase Your Calories

The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.

Don't add calories to your meals by choosing unhealthy fried foods such as French fries, chicken nuggets, and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight. 


Have an extra slice of whole-grain toast with peanut butter at breakfast.
Add extra cheese to an omelet.
Slice an apple and serve with almond butter.
Stir chopped nuts into plain yogurt and top with honey.
Carry a bag of trail mix for a convenient snack.
Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
Add calories with a nutritious beverage such as milk, 100-percent fruit juices, or vegetable juice.

Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.

If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.
Dietary Supplements?You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety.

Resistance training exercises (weight lifting) may help to increase your muscle size, which will increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym, or at home with the proper eq
uipment.

Tuesday, October 30, 2012

30 Oct


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


Faith:




Health:

Cheap and easy to preapre food
Soy Drink
Egg White
Banana
Bar
Tuna


Mental:




Food:


Gluten Free diat
Spinach
Kale
Cucumber
Broccoli
Avocado
Celery
Capsicum
Bell Pepper
Pepper


Fruits
Apples
bananas
melons
peaches



whole-wheat bread,
crackers made from grain, and

grain cereals.
Brown or white rice
rice cakes
pretzels with no seasoning
corn products.


Meats
extra-lean ground beef
Chicken should be skinless
chicken breast rather than dark meat is a good choice.
turkey and London broil


Beverages
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

Dairy
low-fat or fat-free cottage cheese
Cheese such as feta, goat and soy cheese
Fat-free cream cheese
fat-free sour cream


Soup
vegetable or chicken broth base.
Lentils
beans

Attachments: