Free Diet Plan Generator

Peanut butter is your friend.

 

I'm not sure how realistic it would be to expect you to track macros...if you're willing to do it, then all you have to do is crunch some numbers and then calculate daily. You can find the amounts on food labels or by general amounts online.

If you don't want to go to that extreme yet, then I'd focus on eating food with more calories, rather than than just eating more food, since it seems your hunger isn't great to begin with.

so to keep it general:

Lift heavy to help curb some of the extra calories, so it doesn't all go towards fat. If you don't lift at all, then just start. That'll help significantly.

Eat more fats, as they have more calories per gram. Think cheese, fatty meats, peanut butter, avocado, milk, sour cream, etc. It doesn't seem like you're getting a lot of fats as it is, so i think this will help significantly too.

if you want to list your current meals with a lot of detail (sandwich contents, for example), I can make more specific recommendations as to what you want swap out to get more calories.

 

I've stepped out for a bit and this is coming from my phone.

Forget how fast you get to your goal. Worrying about that is a mistake.

Also, 3900 calories a day is ridiculous. That's nearly double what you eat now. No way you can do that. No way you want to do that

 

I was 155 freshman year of college im now a junior and weigh 190 at 6 feet tall.

My advice u are not eating nearly enough buy a jar of peanut butter very affordable and eat it whenever you dont have time during class just take a plastic spoon. Also buy one of those protein shake mixer bottles and ur favorite protein shake and drink that during classes. Last and most importantly work out every day different muscles groups bodybuilding.com has many good plans.

 

I also dont eat more than 2600 calories a day. Most days just 2200. Eat 3900 if u want to be obese or JJ Watt, if u work hard enough.

 

I'm not a expert, but gaining 40 lbs in a year seems to me would do more harm than good in the long run to your knees and joints.

 

hopefully he has a quick release

 

An easy way to add calories is to start drinking a lot of milk. One glass of whole milk (2 cups) is about 300 calories.

 

Yogurt and eggs.

 

You can just use my fitnesss pal app

 

If you want the wasy way out then go ahead and fuggs with muscle milk. That fattened me up

 

Forget the p***y machines. Bench, deadlift and squat a$$ to grass.

To gain weight you'll need a surplus of calories. Something like 3500 calories in surplus to gain a lb. Aim for about 2-3 lbs per week max. Anything more becomes unhealthy.

Stick to calories dense foods like PB, Pasta, Nuts etc. Take a few weight gainer protein shakes. Those things can give you 1000 calories easily.

Heck if you don't give a $hit about healthy weight gain, go binge on pizza or big macs lol