I would like to gain some more weight before the summer. How would I achieve that the most effectively?

My current diet is something along the lines of:

7:00 AM

  • Yoghurt and muesli
  • Banana
  • Protein shake

10:00 AM

  • 3 slices of brown bread with either:
    • Peanutbutter
    • Chicken
    • Roast beef

01:00 PM

  • 3 - 4 slices of brown bread with either:
    • Roast beef
    • Coconut
    • Cheese

04:00 PM

  • 3 slices of brown bread with either:
    • Peanutbutter
    • Chicken
    • Roast beef

06:00 PM

  • Diner

08:00 PM

  • Protein shake
  • Sometimes a banana

And I work out on Tuesday, Wednesday and Thursday/Friday.


3 Answers 3


Gaining weight is as easy as eating more or exercising less. All you need to do is bring the caloric consumption above your caloric expenditure. It doesn't matter if you eat more carbs, protein, or fats. That being said, fats have the highest caloric density.

The best way to lose weight is to basically eat your normal diet, but less. I would suggest, if you're serious about gaining weight, to eat the same things you are eating, but increase the quantity. The more you eat, the more you gain.

  • What's the most efficient if you want to gain muscle? Do you need to eat loads or is it all about having enough protein to recover?
    – Kevin
    Apr 4, 2011 at 18:46
  • Lift heavy and take a multi. Yes, you'll need to eat enough to fuel the muscle growth. People disagree as to how much protein you need. Apr 4, 2011 at 18:51
  • So instead of doing 10-12 reps I would also have to lower my reps to 6-8?
    – Kevin
    Apr 4, 2011 at 18:54
  • @Kevin - you need a good book on bodybuilding: fitness.stackexchange.com/q/865/35 Apr 4, 2011 at 18:55
  • @Sparafusile: Haha, thanks for the help :). Appreciate it!
    – Kevin
    Apr 4, 2011 at 18:56

Looking at your diet, you are probably not taking in that many calories. Most of what you're eating is pretty lean, and it doesn't seem like you're eating that much of it. If you want to gain weight, it's simple - eat more! That's it! Here's a look at a diet I used to gain 25 lbs. in 3 months:

7am - 6 whole eggs, 1 cup of oats, banana, protein shake, multi-vitamin

10am - Breakfast burrito w/ 2 eggs, ham, sausage, bacon, cheese, hashbrown, ketchup wrapped in a tortilla

12pm - Lunch (whatever leftovers I had) ex. - Chicken breast w/ brown rice

3pm - Yogurt and peanuts

6pm - Protein shake

9pm - Dinner - ex. Steak and a salad (spinach with olive oil and balsamic vinegar)


If your goal is only to gain weight on the scale, then I agree that you need to eat more calories. However, I imagine you would like to gain muscle rather than fat. In that case, it matters very much whether it comes from protein, carbs, or fat.

It would help to know how much you weigh, and how much weight you want to gain. Also if you're exercising by doing cardio and/or lifting weights.

In regards to your diet... Chicken, peanut butter, roast beef, cheese, and coconut are not interchangeable. Chicken and roast beef are proteins. Peanut butter, coconut, and cheese are fats. Brown bread is not the best carbohydrate source. I would suggest brown rice and/or sweet potatoes instead. I suggest getting a protein with every meal for lean mass gain.

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