We are going to provide our readers with examples of how to eat in order to gain weight. Whether you are a college student, full time employee, or an athlete, we will provide the necessary information you need to know in order to gain weight. *Please note that this diet plan is to be combined with our P.O.M.M. (Pack on Muscle Mass) Workout and our recommended supplements that we list below. Remember when trying to gain weight you must intake more calories than you burn! These diet examples consist of anywhere from 3500-6500 calories per day.

     –College Student- 

Breakfast                       5 eggs scrambled with Cheese, Cereal with milk, fruit

Breakfast(2)                   Whey protein shake with oatmeal and peanut butter

Lunch                              Grilled Chicken sandwich and pasta or turkey sandwich

Lunch(2)                          Peanut Butter and Jelly Sandwich on whole wheat

Post Workout                                Weight Gainer protein shake

Dinner                        Any meat or fish option the dining hall provides and veggies

Before Bed                               Amino Acids and peanut butter

-Full Time Employee-

Breakfast                   Assorted fruit, greek yogurt, milk – Blend and drink on the go

Breakfast(2)                                Protein Bar and Oatmeal

Lunch                            Grilled Chicken sandwich or leftovers from dinner

Lunch(2)                             Prepared deli sandwich and almonds

Post Workout                          Weight Gainer protein shake 

Dinner                             Fish or Steak or Chicken and pasta and veggies

Before Bed                             Amino Acids and peanut butter


Breakfast                           6 eggs any way, oatmeal, peanut butter

Breakfast(2)                       2 Peanut Butter Jelly sandwiches on whole wheat

Lunch                                  Any sandwich along with pasta and greek yogurt

Lunch(2)                                 Grilled Chicken Salad and Protein Bar

Post Workout                              Weight Gainer protein shake 

Dinner                            Steak and Eggs and fruits/veggies. Ice cream for dessert

Before Bed                 Peanut Butter Jelly sandwich, amino acids, 2 glasses of milk

*Recommended Supplements FOR ALL:

Whey protein: Gaspari Nutrition Myofusion or BSN Syntha-6 Isolate

Post workout weight gainer: Cytosport Cytogainer or MuscleMeds Carnivor Mass

Aminos: BSN Aminox or MuscleTech Amino Build

*Tips/Notes: Be sure to eat like an animal. At first you may feel very full and bloated but your body will adjust to all the calories you keep forcing in. Then before you know it you will always be hungry making it even easier to gain weight. Also workout like an animal, follow the Muscle Mass Workout we provide. Any questions or comments please email us at


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