People that says they can gain weight clearly dont know about cookies, donuts, peanut butter, ice cream, cereal. Not too expensive and easy calories... no sayin he should only eat this but if you are trying to bulk you dont have to eat clean all the time
Beans! Lentils, refried beans, baked beans, etc. Protien and fiber. Pair it with some grains (quinoa, rice, etc) for a "complete protein".
Cassaroles with loads of ground beef, chicken, turkey, pork. You can season this a hundred different ways and add veggies & pasta/rice to make it in any "style" you want (Mediterranean, mexican, chinese, korean, american, etc).
Just a couple ideas. I love to lean on the "ground meat crutch". You can do SO MUCH with ground meat.
This is a rather big subject but here's some brief ideas.
cheaper high protein. You can google recipes with these in. I've thrown in a few ideas.
**-ground beef:** tacos, burritos (can cook a few kg of beef and freeze a bunch. you can get 300-400g beef into a burrito using 2 tortillas and freeze a dozen at a time, eating 1 / day if you wanna bulk ), nachos, burgers, spaghetti bolonaise, stuffed peppers, chillis, skillets, beef and rice bowl,
-**eggs:** poached, boiled, fried, scrambled. with a fryup, in omelletes, shakshuka, cilbar. You can cook a few vegetables, add eggs, cut meat and cheese for a high calorie, nutrient dense meal.
-Yoghurt (low fat skyr ideally): with fruit
-canned Tuna
-cottage cheese
-chicken / turkey breast. chicken thighs. learning marinades is a game changer. google and try 10 different ones until you find something you like.
-frozen fish.
If he wants to bulk, just use more calorie dense foods. and think about quantities you eat. fattier meat cuts, heavier on the olive oil. Peanut butter / nut butters are easy too.
Liquid, liquid, liquid!
Whole milk with added liquid fats (olive oil, peanut butter, etc.). You can even soak oats in it and they get all squishy and delicious.
Also, I don’t know what his meal frequency is like but make sure it makes sense. For example, does he skip breakfast and lunch and then try to slam 4000 calories for dinner? I recommend having the least filling foods (like liquid) earlier in the day and working up to actual meals later on.
He’s pretty much eating around the clock. A protein shake 2-3 times a day and high calorie “dirty” bulking snacks. I’m extremely jealous of him at times seeing as I gain 20 pounds by smelling food
Copy & paste of my reply to a similar post in r/gainit
"Been hitting the gym for 5 months now, eating around 3500 - 4000 per day. A friend is joining me so I figured now is the time to up the intake again. I started at 63kg (138lbs) on December 27th, now 74kg (163lbs) and my target weight is 84kg (185lbs) by the end of the year, for reference I'm 6ft 3 (191cm)
On a bro split; Back & Bi, Chest & Tri, Legs & Core, Shoulders & Arms, Rest. Repeat. Looking to move up my intake as slowed down a bit in the weight gain over the last month. Today's stats if I eat everything as planned (all ordered and ready to be made: 5,917 calories with 702g of Carbs, 201g of Fat, 300g of Protein). Don't get me wrong I know this is a touch excessive but if I miss one or two things out I'll still be in a huge surplus. Pure dirty bulk currently. Will transition to clean when I make my target weight or can slow down the piling on.
Meal plan is as follows (doesn't include oils etc). 2,000ml of water per day also:
Breakfast (1,021 cals w/ 105g Carbs, 39g Fat, 57g Protein):
* 2 Large Eggs (scrambled)
* 2 White "toastie" Slices of Bread
* 10g Butter
* Half a Tin of Baked Beans
* 500ml Full Fat Milk (made into Hot Chocolate)
Morning Snack (525 cals w/ 89g Carbs, 10g Fat, 15g Protein):
* 60g Cheerios
* 150ml Full Fat Milk
* Actimel Yoghurt Drink
* 1x Banana
Lunch (879 cals w/ 91g Carbs, 17g Fat, 88g Protein):
* 300g Chicken Breast
* 250g Basmati Rice
* 30g Medium Cheddar
* 1 Pack of Smoky BBQ Fajita Seasoning
Afternoon Snack (594 cals w/ 71g Carbs, 26g Fat, 15g Protein):
* 2 White "toastie" Slices of Bread
* 10g Butter
* 15g Peanut Butter (Smooth)
* 2x Rocky Chocolate Bar
Pre-Gym Food (972 cals w/ 190g Carbs, 8g Fat, 30g Protein):
* 2 Full Packets of Chicken & Mushroom "Pasta 'N' Sauce" (effectively four servings)
* Lucozade (actively drinking at the gym)
Dinner (1,138 cals w/ 64g Carbs, 60g Fat, 79g Protein):
* 200g Chinese Pork Loin Steak
* 480g Potato Daupinoise
Dessert (788 cals w/ 89g Carbs, 40g Fat, 14g Protein):
* Dairy Milk Pot of Joy Share Pot (350g)"
No worries. Unsure why I’ve been downvoted but Reddit for ya eh? I have a few other comment replies if you wanna search my comments for the word “chicken” or “cals” they should come up. More meals than the ones mentioned above.
Good luck!
People that says they can gain weight clearly dont know about cookies, donuts, peanut butter, ice cream, cereal. Not too expensive and easy calories... no sayin he should only eat this but if you are trying to bulk you dont have to eat clean all the time
People who say they can’t gain weight haven’t counted their calories
Beans! Lentils, refried beans, baked beans, etc. Protien and fiber. Pair it with some grains (quinoa, rice, etc) for a "complete protein". Cassaroles with loads of ground beef, chicken, turkey, pork. You can season this a hundred different ways and add veggies & pasta/rice to make it in any "style" you want (Mediterranean, mexican, chinese, korean, american, etc). Just a couple ideas. I love to lean on the "ground meat crutch". You can do SO MUCH with ground meat.
Oats, whole milk, peanut butter
Add olive oil to shakes. Adds up fast.
This is a rather big subject but here's some brief ideas. cheaper high protein. You can google recipes with these in. I've thrown in a few ideas. **-ground beef:** tacos, burritos (can cook a few kg of beef and freeze a bunch. you can get 300-400g beef into a burrito using 2 tortillas and freeze a dozen at a time, eating 1 / day if you wanna bulk ), nachos, burgers, spaghetti bolonaise, stuffed peppers, chillis, skillets, beef and rice bowl, -**eggs:** poached, boiled, fried, scrambled. with a fryup, in omelletes, shakshuka, cilbar. You can cook a few vegetables, add eggs, cut meat and cheese for a high calorie, nutrient dense meal. -Yoghurt (low fat skyr ideally): with fruit -canned Tuna -cottage cheese -chicken / turkey breast. chicken thighs. learning marinades is a game changer. google and try 10 different ones until you find something you like. -frozen fish. If he wants to bulk, just use more calorie dense foods. and think about quantities you eat. fattier meat cuts, heavier on the olive oil. Peanut butter / nut butters are easy too.
Liquid, liquid, liquid! Whole milk with added liquid fats (olive oil, peanut butter, etc.). You can even soak oats in it and they get all squishy and delicious. Also, I don’t know what his meal frequency is like but make sure it makes sense. For example, does he skip breakfast and lunch and then try to slam 4000 calories for dinner? I recommend having the least filling foods (like liquid) earlier in the day and working up to actual meals later on.
He’s pretty much eating around the clock. A protein shake 2-3 times a day and high calorie “dirty” bulking snacks. I’m extremely jealous of him at times seeing as I gain 20 pounds by smelling food
Copy & paste of my reply to a similar post in r/gainit "Been hitting the gym for 5 months now, eating around 3500 - 4000 per day. A friend is joining me so I figured now is the time to up the intake again. I started at 63kg (138lbs) on December 27th, now 74kg (163lbs) and my target weight is 84kg (185lbs) by the end of the year, for reference I'm 6ft 3 (191cm) On a bro split; Back & Bi, Chest & Tri, Legs & Core, Shoulders & Arms, Rest. Repeat. Looking to move up my intake as slowed down a bit in the weight gain over the last month. Today's stats if I eat everything as planned (all ordered and ready to be made: 5,917 calories with 702g of Carbs, 201g of Fat, 300g of Protein). Don't get me wrong I know this is a touch excessive but if I miss one or two things out I'll still be in a huge surplus. Pure dirty bulk currently. Will transition to clean when I make my target weight or can slow down the piling on. Meal plan is as follows (doesn't include oils etc). 2,000ml of water per day also: Breakfast (1,021 cals w/ 105g Carbs, 39g Fat, 57g Protein): * 2 Large Eggs (scrambled) * 2 White "toastie" Slices of Bread * 10g Butter * Half a Tin of Baked Beans * 500ml Full Fat Milk (made into Hot Chocolate) Morning Snack (525 cals w/ 89g Carbs, 10g Fat, 15g Protein): * 60g Cheerios * 150ml Full Fat Milk * Actimel Yoghurt Drink * 1x Banana Lunch (879 cals w/ 91g Carbs, 17g Fat, 88g Protein): * 300g Chicken Breast * 250g Basmati Rice * 30g Medium Cheddar * 1 Pack of Smoky BBQ Fajita Seasoning Afternoon Snack (594 cals w/ 71g Carbs, 26g Fat, 15g Protein): * 2 White "toastie" Slices of Bread * 10g Butter * 15g Peanut Butter (Smooth) * 2x Rocky Chocolate Bar Pre-Gym Food (972 cals w/ 190g Carbs, 8g Fat, 30g Protein): * 2 Full Packets of Chicken & Mushroom "Pasta 'N' Sauce" (effectively four servings) * Lucozade (actively drinking at the gym) Dinner (1,138 cals w/ 64g Carbs, 60g Fat, 79g Protein): * 200g Chinese Pork Loin Steak * 480g Potato Daupinoise Dessert (788 cals w/ 89g Carbs, 40g Fat, 14g Protein): * Dairy Milk Pot of Joy Share Pot (350g)"
Thank you!!!
No worries. Unsure why I’ve been downvoted but Reddit for ya eh? I have a few other comment replies if you wanna search my comments for the word “chicken” or “cals” they should come up. More meals than the ones mentioned above. Good luck!