add these foods if you want to gain weight:
1. 1L of whole milk a day (500kcal)
2. 1 cup of almonds (800kcal)
3. 8 tbsps of natural peanut butter (600kcal)
4. 1 bar of dark chocolate (200kcal)

that's roughly 2100kcal (off the top of my head) a day and the rest of your meals (i assume at least 3), eat them like you normally would. eat them throughout the day and before bed.

meal 1 - drink a cup hl choc milk + 2 slice with butter - 7-8am
meal 2 - nasi lemak/ nasi goreng/ mee - 10-11am
meal 3 - rice + egg + vege + (fish/chicken/meat) 12.30-1.30pm
meal 4 - some biscuits or kuih2 with tea 4-5pm
meal 5 - rice + egg + vege + (fish/chicken/meat) 7-8pm
meal 6 - drink a cup hl choc milk + 2 slice bread with butter 12pm-before sleep

ok like this?

i'm student btw

weight only 41kg with 159cm

bmi only 16.2

my goal is between 50-60kg

before this i eat once/twice a day

Wondering where can I get almond flakes ? ..
Tried searching around supermarkets (ie. AEON, Giant, Tesco and Cold Storage) - can't really find them. Don't know where they hide it ..

Hi all,

I'm 31 yrs old, 178cm 55kg. Severely underweight. I don't workout

I've tried to gain weight previously but never really had the discipline.

However, I'm now determine to gain weight and my modest goal is now 3 kgs by end of the year. Here's my meal plan.

Breakfast (abt 300cal)
- Milo with Cereal and Milk
- Two slices of bread with tuna/peanut butter

Snack (abt 220cal)
- Oat crackers with cereals
- Milo/Milk

Lunch (abt 600cal)
- 2 bowls of rice with vege and meat (pref chicken breast)

Snack (abt 250cal)
- Nuts
- Crackers
- Fruits
- Ice Cream

Dinner (abt 600cal)
- 2 bowls Rice
- Vege & Meat
- Fruits

Before Sleep (abt 220cal)
- Biscuits
- Milo

I intend to workout 3 times a week and perhaps add supplements into my diet (once after workout and once before 1 sleep).

Do you guys think this is realistic? 3 kgs by year end. Bonus will be 5kg..

I am 158cm with only 40kg.
I tried to gain weight before. I can actually eat many..
But every time after I eat many, I will cirit birit.. T_T
End up still look the same.. sigh..

Tqvm Bro, where do you get the Sanitarium peanut butter? it is so hard to find one. As for others I am consuming almost the same food as you do. Quacker Oat Original, Soy Milk/HL Milk /Everyday powder milk, Skippy peanut butter, banana, Massimo wholemeal bread, eggs, chicken, all kind of nuts and granola bars. I would love to add Salmon, to my meal, but i never try it. sad case.
As for now, i don't take any supplement yet, bulk up using the food first and will add all the supplement and vitamin later. Still searching for the best fish oil brand.