Absolutely, it seems everyone only talks about weight loss. There’s no guide for skinny guys like us trying to gain weight. I struggled for five years – eating more and going to the gym, but only my belly kept growing, not building muscle.
My journey began at 58 kilos. I wanted to build a body that looked fit and strong, not just by starving myself. Finally, when I learned about and adopted a 7-day muscle growth diet for men, my two years of consistent hard work paid off, and today I weigh 75 kilos. The journey wasn’t easy, but the tips I’m about to share helped me.
My Journey: From Hunger to Weight Gain
My first mistake was overeating during school—samosas, kachoris, junk food. The result? I weighed 62 kg, but the buttons on my shirt looked weird. That’s when I realized that weight gain isn’t about gaining weight but about gaining weight.
I calculated my TDEE (I’ll explain what it is later) and started eating 500 calories more than that. I also focused on compound exercises like bench presses, squats, and deadlifts. Within the first month, my weight improved and my energy levels increased. In 6 months, I gained 7 kg, and that was my biggest achievement.
It’s possible for you too. So, our goal today is to gain muscle and weight effectively.
First Things First: Calorie Surplus, Fuel Your Body
The rule is simple: Eat more calories than you burn. The body needs extra energy to build new muscle. But these extra calories should come from nutrient-rich foods like protein, complex carbohydrates, and healthy fats – not burgers or pizza.
Also read: 17 Powerful Benefits of Healthy Eating That Will Change Your Life
And yes, just eating won’t do. Regular strength training is essential to signal the body to use the extra calories to build muscle, not belly fat.
Know Your Number: What is a TDEE?
My first mistake was guessing. Don’t do that. Remember your numbers, like.
BMR (Basal Metabolic Rate): This is the number of calories your body needs to survive, even if you sleep all day.
TDEE (Total Daily Energy Expenditure): This is the sum of your BMR and your daily activity (work, gym, walking).
How to Calculate TDEE For Weight Gain
Multiply your weight (kg) by 30. If you go to the gym regularly (3-4 days), multiply by 35.
Example: I weigh 70 kg, and I go to the gym regularly.
My TDEE = 70 x 35 = 2450 calories.
For Weight Gain: Add 300 – 500 calories to this number.
My target = 2450 + 500 = 2950 calories.
This is your daily goal. Now let’s see how you achieve it.
Reference: The study published in the American Journal of Clinical Nutrition
My Personal 7-Day Muscle Growth Diet For Men
I still occasionally start this plan when my weight seems stable. This is a sample plan, and you can adjust it to suit your needs.
| Day | Breakfast (8 AM) | Lunch (1 PM) | Evening Snack (5 PM) | Dinner (8 PM) |
|---|---|---|---|---|
| Monday | 3-egg omelet (with cheese and veggies), 2 slices of brown bread, 1 glass of milk. | Grilled chicken/paneer sandwich on brown bread with avocado and a side of quinoa. | Protein shake (whey, banana, berries, spinach, almond milk). | Baked salmon, 1 large sweet potato, steamed broccoli. |
| Tuesday | Oats cooked in milk, topped with berries and dry fruits, 1 spoon of honey. | Chicken/paneer and hummus wrap (in a whole wheat tortilla). | Hummus with pita bread and carrot sticks. | Turkey burger on a whole wheat bun with sweet potato fries. |
| Wednesday | Dalia (cracked wheat) cooked in ghee, with a banana on the side. | Tuna sandwich on brown bread with a side salad. | A protein bar and a banana. | Chicken and vegetable stir-fry with brown rice. |
| Thursday | Smoothie bowl (acai, banana, spinach, protein powder) with granola. | Quinoa salad (with chickpeas, avocado, tomato, and feta cheese). | Peanut butter and jelly sandwich on whole-grain bread. | Lean steak (beef or chicken), mashed potatoes, and green beans. |
| Friday | Scrambled eggs (with cheese, mushrooms) and 2 slices of brown bread. | Lentil soup with a whole wheat roll. | Greek yogurt with granola and mixed fruits. | Pork chops (or chicken), roasted sweet potatoes, and asparagus. |
| Saturday | Whole grain cereal with Greek yogurt and fresh fruits. | Spaghetti with meatballs and a side salad. | Avocado toast on whole-grain bread with chia seeds. | Grilled shrimp with quinoa and sautéed spinach. |
| Sunday | Bagel with cream cheese and smoked salmon, and orange juice. | Chicken Caesar salad with whole-grain croutons. | A handful of mixed nuts and dried fruits. | Leftovers or any substantial, balanced meal similar to this plan. |
Note: To increase calories to 3000+, increase portion sizes or add healthy calorie-dense foods like nuts, butter, ghee, or extra fruits.
Simple Diet Plan for Beginners
If the plan above seems overwhelming, start with this basic plan. It’s a natural weight gain diet for beginners without supplements.
- Breakfast (8 AM): 1 bowl of porridge with ghee/sugar. 1 banana 30 minutes later.
- Lunch (1 PM): 2-3 rotis, rice, dal, and vegetables with salad.
- Evening (4 PM): 1 glass of milk and dried fruits. Or a peanut butter banana shake.
- Dinner (8 PM): Same as lunch, but protein is important (paneer/chicken/dal).
Follow this plan, maintain consistency, and see how your body changes. If I can do it, you can too. Just don’t give up. And have you ever calculated your TDEE? Or do you have any other questions? Let us know in the comments below. 👇🏼
You are traveling toward well-being and good health. And we are with you.
