Add Lean Tissue Not Fat

The key to healthy weight gain is add just enough calories to allow your body to gain lean muscle not fat, and this is a combination of hard training and sensible eating.

Breakfast 7am

Meal 1, Porridge Oats, Water/Skimmed Milk, Sprinkle Lean Protein for Flavour, and warm do not Nuke it as destroys the protein or Muesli/Shredded Wheat/Weetabix or Mixed Fruit with low Fat Yoghurt or Fruit Smoothie (banana, apple, strawberries and orange juice) The key is to slightly eat more than normal.

Snack 9am

Meal 2 you will need at least 1 Lean Mass shake per day to take your calories up, at approx 300 calories you will feel full but not bloated, as you want to be comfortable throughout the day.

Meal 3 12 Midday

1 x Big Chicken Breast with brown rice and veg, or something similar so clean protein, carbs and fats so hitting you Macros, alternatively, Jacket Potatoes, salad etc.

Meal 4 2pm

Add a Lean Protein shake, as liquids are digested 4 times faster than food and a whole lot more convenient, especially if working or travelling, this will add another approx 150 calories to your daily intake, without over filling you.

Meal 5 4pm

1 x Fruit Smoothie (containing- 4-5 pieces of fruit with Milk) blend and drink, or add a yogurt, again simple low calories but liquids so easily digested.

Meal 6 7pm

Very Big Spaghetti Bolognaise with a Salad or Big plate of Boiled Potatoes, 2 x Chicken and Vegetables or Very Big Portion of Low Calorie Chicken Curry with Big Plate of Rice

Meal 7 10pm

Only if its needed and you need the calories, the aim is to add a calorie surplus of around 300 - 400 calories per day, therefore over the course if each week, with the right split routine you could add 1lb of Lean Tissue (Muscle), rather than adding fat.