Weight Gain
Weight Gain Guide
Healthy ways to gain weight and build muscle steadily.
What to do
- Eat in a steady calorie surplus.
- Include protein at every meal.
- Use smoothies, oats, milk, peanut butter, rice, and nuts.
- Train with progressive overload.
Sample meals
- Breakfast: Oats, milk, banana, nuts
- Lunch: Rice, chicken, paneer, yogurt
- Snack: Smoothie with milk, banana, oats
- Dinner: Pasta, potatoes, eggs, lean meat