I have found that if I try and be realistic about healthy food and eat it 70% of the time I can eat junk food 30% of the time and not feel unhealthy as a result, I also enjoy it more. I also stick to eating healthy things when I don't see eating them as a chore.


Also I think if you are working out and your friends don't, but you are the same size or smaller then there is something wrong with either your diet or your training, its most probaly both, although its hard to say because you didn't post your regime. To build muscle you need more protein than you have been told, at least 1gram per pound of body weight, at least. Also, you need a proper regime to see results, I find a three day split is effective. Also I find that back workouts really help alot, I feel when I'm walking around that I am more supported and stronger, exercises like bent over dumbell rows, rowing machine, lat pull downs or chin ups, basically anything where you are having to pull thing's will build a big back.

If you train your chest and your back you will shoot out and you will look bigger. My regime is :-

Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)

Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps


Legs I do on back day or whenever I go gym I combine back and leg days because you need machines for these.