Venardhi, I hope you don't take this in a negative way, because it's not the intent. I have no idea about Rama and his lifestyle so I can't speak for him. I'd love to have his size lol but that's very hard to achieve even for me who can put on muscle relatively easy. The biggest problem for me is that I am an endomorph, so sure, I can put on muscle, but I usually end up putting on fat even easier. So dude you're not the only one who struggles with that. The way I structure my eating habits right now is that I think of cheat meals as something to look foward to. So for example, I will probably have Popeye's today for lunch. But I'll order 2 pieces with no fries, and a diet soda. I find I stop the cravings for junk food like this, while keeping my calories low. My other meals are super lean, either Protein shakes, or salad with tuna/chicken breasts, etc. To keep the weight off what you need is to do it build muscle. I see so many guys that don't lift weights. There's one guy in particular who is like 140lbs and still has a bit of a belly. He's obsessed with losing it, but it won't happen if he doesn't lift weights, as he's weak and small everywhere else. I'll sum it up with something I saw on someone's desk a while back. It was a saying: "Nothing tastes as good as skinny feels". It's up to you to decide if that applies to your life.