Here is a sample weight gain diet including supplements. The supplements are exactly that, items which SUPPLEMENT your diet. Remember, you need to EAT to grow muscle and size. Supplements are here to aid your strength development, but don't regard them as an necessity and have short breaks without them (2 - 4 weeks).

Meal 1 :

• 40g Protein Shake, water based.
• 100g Of Oats (Complex Carbs)
• 10g Of Flaxseed Oil

Meal 2:

•  4-6 Scrambled Eggs
•  2 Bagels
•  1 Bowl Of All Bran
•  1 Apple

Meal 3:

•  Chicken Breast
• Cous Cous
• Large Portion Of Vegetables
•  1 Pear
• A Handful Of Prunes

Meal 4:

• Large Sweet Potato
• 1 Tin Of Tuna
• 2 Handfuls Of Almonds
• 1 Banana

Pre Workout: (If you struggle or don't want to organise supplements seperately, try a quality All-in One supplement)

• 20g Protein
•  5g Glutamine
• 50g Of Oats

Post Workout: (If you struggle or don't want to organise supplements seperately, try a quality All-in One supplement)

• 20g Protein
• 5g Creatine
• 5g Glutamine
• 25g Dextrose
• 25g Maltodextrin

Meal 6:

• Fish
• Cous Cous
• Large Portion Of Vegetables
• 1 Pear
• A Handful Of Prunes

Before Bed:

• Cottage Cheese
• 1 Banana
• Protein Shake, water based.
• 10g Flaxseed Oil

This is an example weight gain meal plan and can obviously be altered to suit your requirements. Feel free to change any of the meals round to meet your own macronutrient needs. Make sure however, your post and pre-workout supplements are still their and if you need any help with selecting one contact us.

Nutrition is obviously a major role in gaining size and quality muscle, but you will never unlock your potential if you don't use a good weight gain workout and train like a beast every session! Good luck!