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If you're anything like the old me, you think gaining weight is impossible. I'm here to tell you and show you that it's not, you can do it! To gain weight though you're going to have to get used to eating, and I mean eating a lot. This meal plan is one I've personally used to gain weight, so I know it works and I'm confident it will work for you. The best way to gain weight is to eat a caloric surplus, basically meaning you eat more than you burn. This meal plan packs 4,400 plus healthy calories so you shouldn't have any troubles there. Take it from me you can make the change, it's possible and this plan will help. 

135 lbs.

178 lbs.

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  • Printable meal plan (PDF)

  • Full grocery list (Less than $70 of food)

  • List of cooking utensils

  • List of supplements

  • Cooking instructions

  • Meal breakdown which includes all of the food in each meal as well as the protein, carbs, fats, and total calories.

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Meal Prep

Bulking Meal Prep

For Building Muscle

4,400 Calories A Day

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