guys, does my diet plan is sufficient to gain weight? currently 50kg, and 174cm. way too skinny.

10 am : 4 eggs (scramble) i cant eat em in half boiled 2pcs whole grain bread, 500ml Full cream milk

12 pm : Lunch. rice, chicken, vege, or what ever that my mom cook.

2 pm : Snack. 1 packed raisin, 250ml Full cream milk, 2pcs whole grain bread, 2 eggs scramble

4 pm : Tea time. i eat like in Lunch.

6 pm : Snack. 250ml Full cream milk, 2 eggs scramble

8 pm : Dinner. i eat like Lunch.

10 pm : Super. 250ml Full cream milk, 2pcs whole grain bread, 2 eggs scramble.


currently thinking to take supplement for weight gainer. either serious mass or mass fusion. can recommend me a good one?

Mr Dakrlight. Im on weight gaining program. I want to ask, does the timing to workout must be consistent? Eg, can my workout schedule be like this?

Monday - Morning
Wednesday - Evening
Fiday - Morning

or i need to be constant do workout in morning/evening all the time?

thank you.

aye aye sir. tq!

tomorrow is 1 december. i got new meal plan.

Meal 1 = 2 slice bread / 2 egg / 250 milk = 400 cal

Meal 2 = snack jacob creaker / 1 scoop supermass weight gainer (half servings) = 900 cal

Meal 3 = rice / chicken / vege = *500 cal

Meal 4 = snack jacob creaker / 250 milk = 400 cal

Meal 5 = rice / chicken / vege = *500 cal

Meal 6 = sandwich / 1 scoop supermass weight gainer (half servings) = 900 cal


total calories = 3600 cal
total protein = 93 from index calculate. approx 120 daily

does this meal plan sufficient to gain weight? or i need to eat more?

Hi guys.

I keep reading people recommend to get 2500cal, 3000cal, even 5000cal per day to gain weight. But the truth is, just eating at calorie surplus you will gain weight right?

Example my tdee is 1800. So recommended calorie surplus is 250cal. Means i should targeting 2050cal perday to gain weight.

Well 2050cal is easy.

Example of easy boring simple diet-

Morning : 4x white bread, 1glass milk = 400cal
Lunch : 1x Rice, 1x Chicken breast, 1x banana = 500cal
Snack : 4x white bread, 1glass milk = 400cal
Diner : 1x Rice, 1x Chicken breast, 1x banana = 500cal
Supper : 1x Mass gainer or other solid food = 400cal (depending on your mass gainer brand)

End of the day you will get:

Calorie : 2200cal.
Protein : 125gm
Carb : 331gm

Point is, know your tdee and eat at calorie surplus. I read, recommend is 250cal or if can try 500cal of surplus. No need to force your self eating like monster 5000cal per day.

I my self also try to gain weight. Have fun