Gaining weight is 75% nutrition and 25% working out. It's all about the calories. Each day your calorie intake should be more then your daily need. Just like saving money. You bills can't be more then your income. Very simple. Of course if you want to lose weight it's the opposite. If you do a cardio work out for 2 hours and afterwards you hit the Mc Donalds. You ain't making a difference. You just get fitter. Not slimmer.

So how much calories does an average person need each day?

According to Wikipedia an average person for normal activities per day need:

• Men 2500 calories
• Women 2000 calories

Naturally if you do heavy work, work out on a daily basis or you just want to gain weight. You must add calories (and protein) to you diet. There is no other option. (If there is please tell me) Just only working out isn't enough to gain mass or extra weight.

Count Your Calorie Intake

Personally I'm not a fan of counting my calories or weighing the amount of whey I take. But I really recommand it.
Counting it and put it on paper gives you a clear view of how much you been eating. I was surprised how less calorie I ate.

Naturel Weight Gainer Shake

Okay, Honestly I don't know if it's that healthy. But I'm so light weighted I need drastic measures. You can go online and see how those body building monsters bulk, 9 out of 10 times it ain't that super healthy. But this is not Mc Donalds so don't be that worried.

I'm not gonna go very deep on each product just focus on calories.

Product	Calories in 100 grams	Protein in 100 grams	Fatt in 100 grams	Sugar in 100 grams
Peanut Butter	690	15	63	-
Whipping Cream	337	2.2	35.1	3.1
Coconut milk	170	1.5	17	0
Oatmeal	376	11.9	7.2	-
Honey	300	-	-	-

My weight gainer shake for today

Product	Amount of grams	Calories
Peanut butter	76	524
Oatmeal	30	113
Honey	25	75
Coco nutt milk	8	136
Whipping Cream	118	397
2 pears	200	114
Banana	100	80
Pear juice	400	200
Total	871	1639

Fruits & Veggies

To make it healthier I add bananas, broccoli, spinache and grapes. Of course to keep my protein in check I add 20 grams of Whey Isolate. For those who are new with veggies and fruit smoothies/shakes You can mix almost everything. Except for onions and paprikas I like all kinds of veggies in my shake.

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Done

This is not a drink I drink in 5 minutes. This is a real meal itself. But I can feel the energy immediately. Like I said before this is proabably not the most healthiest drink. A lot of fat. If you want you can do less peanut butter, whipping cream etc.
Cheers!

Peace n Bless

@Markush

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