@Lamopuri Broda, This the weight gain diet. The formula is

Bodyweight*18 in calories. For a 150 lb male

Calories needed = (150×18) = 2700

Protein = 150 x 1 = 150g

Fat = 150 x 0.4 = 60g

Protein and fat calories = (150 x 4) + (60 x 9) = 1,140

Carbs = (2700 – 1,140) ÷ 4 = 390

Daily Macros = 150g protein, 60g fat, 390g carbs.

Now, the second part-- to get there. No meat here so that vegetarians like Nas can also follow along


Meal 1. 1/2 Protein Shake, 1 cup of oatmeal both with 1%Milk. 2 egg whites (is available in containers at any walmart)
40 gm protein, 45 gm carbs, 10gm fat.


Meal 2. 1 scoop of Peanut Butter, 1 Greek Yogurt, 2 Bananas. Keep a container of PB, Yogurt and Bananas at the office.

15 gm protein, ,58gm carbs, 10gm fat.


Meal 3. 1 cup Pasta with Marinara/Alfredo and Vegetables, 1 protein bar (15-20 gms of protein)

34 gms protein, 100gms carb, 8gm fat.


Meal 4. 1 cup rice, daal, low calorie vegetables. Cook in Coconut Oil

30gm Protein, 100 gm carbs, 10-15gm fat.

Meal 5. After workout 1 protein shake and 1 sweet potato. 1 Banana

30 gm protein, 70gm carbs, 7-8 gm fat.

Before bed, Gummy Vitamins and Fish Oil


Tetti, ho its simple and not much hassle. If you ask a khaire, he'll blurt some shit like 'GRILLED STEAK WITH TOMATO BEAN SALAD'
or 'Roasted Chicken and Quinoa' or some too exotic or disgusting shit that I'll never eat. Alternatively you can substitute in Tuna, Almonds, Chicken Breast, Tilapia as well.