Still in the works of doing research but it has been requested of me from a girl that I gain some muscles. In addition to doing some more extensive work out, I've also started looking into setting up a new diet to help me bulk up a little by first losing some excess fat. I might be skinny, but I do seem to have plenty of fat around my body.
I've found lots of information from this website which I think is pretty reliable source of information. The guy makes some really corny videos, but still, they seem fairly useful. Apparently, it takes about 1 year to build 5~10 pounds of muscle, so toning up the body is doing to be an extensive process. However, losing fat is achievable by reducing caloric intake.
I weigh about 165 pounds and the target caloric intake for me is about 1700 kcals/day. I've started charting out a wide variety of food that I consume and have come to the conclusion that I should reduce my consumption of meats and concentrate on vegetables and beans. Fish and poultry is okay but sparingly.
In order for my body to keep up with muscle growth, it is also recommended that I take in about 1 gram of protein / pound of body weight. The trick is to find ways of getting the protein without eating fatty food or foods high in calories. I have so far found that pike, chicken and tuna make great candidates since they have a high protein/caloric ratio.
I will be actively avoiding junk food, foods with high sugar content and foods with high fat calories to achieve my goal of reducing my body fat percentage. Hopefully after building some muscle mass, I'll be able to increase my metabolic rate and start eating like a regular person and not get fat, but it looks like it's going to take a few years to achieve.
I've started charting my body daily bodyweight as of yesterday and it will be interesting to see what happens!
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