Thats pretty healthy and cheap actually. If its any consolation I do the same thing to gain weight (i do substitute the peanut butter sandwiches with a can of tuna in water sometimes) but have since stopped because I cant afford to change my wardrobe that often. Going from a size 31 to 34 means alot of trousers and working pants to change

This post has been edited by stefanong: Oct 10 2011, 02:50 PM

Yes youre eating alot but do you know what is the nutritional content? You may be consuming a truckload of carbohydrates but not enough protein (fuel for muscle growth) to put on serious mass.


Eat Meat
Shoot for about 1 gram of protein per pound of body weight or 2 gram your weight in kgs. eg. im 80kgs so I target 160 grams of protein spread out in a day. I eat about 6 times a day so thats about 26.7 grams per meal.

Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week


Gaining weight is no big secret just plain math. You need enough protein and carbohydrates...refer to websites like livestrong or weight watchers for calorie counters and if you systematically plan your diet in a day and stick to it; no reason anyone cant gain weight.

My typical meal plan when I wanted to gain mass (I have toned down to save cost on buying new pants and shirts)

Breakfast: 3~4 egg ommelete with swiss cheese; toast bread, oatmeal or 2 eggs 2 frankfurters or slices of bacon & toast bread & weetabix with milk

Snack: half litre of UHT milk & 2 peanut butter sandwiches (wholemeal)

Lunch: Rice/Pasta/Potatoes with meat and vege for fibre [again check calorie counters to find your portion size to hit your targeted protein level)

Snack: half litre of UHT milk & 2 peanut butter sandwiches (wholemeal)

Dinner:Rice/Pasta/Potatoes with meat and vege for fibre [again check calorie counters to find your portion size to hit your targeted protein level)

Pre-Sleep Snack: A bowl of Ice cream or Whey Protein Shake.

Note: Good alternative snacks Almonds and cans of tuna in water.


On days where I hit the weights at the gym, I add another protein shake before and after workout. Thats it. Plain and simple. No need to waste your money on expensive extremely sickeningly sweet Mass Gainers that'll burn a serious hole in your wallet.

to add:

I was 69kgs and 181 cm.....now 80kgs. Deciding on whether I want to risk another wardrobe change to hit 85 or 90...


This post has been edited by stefanong: Nov 2 2011, 04:11 AM