2-Month Weight Gain Plan (With Gym, Diet, and Supplements)

Welcome, friend!

If you’ve ever been told, “You’re too skinny,” or felt frustrated because no matter how much you eat, your weight just doesn’t seem to go up, This blog is for YOU i can Serve You Best Weight Gain Plan.

Gaining weight the healthy way takes a smart workout, a solid eating plan, and the right mindset. This isn’t about junk food or stuffing yourself. We’re talking lean muscle gain, higher energy, and long-term transformation.

So grab your water bottle, your favorite playlist, and let’s dive into this complete 2-month weight gain journey!

🏋️️️ Month-by-Month Weight Gain Goals

Month 1:

• Build strength foundation

• Increase daily calories

• Improve muscle-mind connection

Month 2:

• Increase weight on major lifts

• Tighten up eating schedule

• See visible results in physique

Total Target: Gain 4–6 kg (8–13 lbs) of healthy weight in 60 days.

🏋️️️ Gym Workout Plan (Push-Pull-Legs Split)

Train 5 Days a Week:

Day 1 Weight Gain Plan Workout :

PUSH DAY ✅

• Bench Press – 4×8

• Overhead Dumbbell Press – 3×10

• Incline Dumbbell Press – 3×10

• Side Lateral Raises – 3×12

• Tricep Dips or Rope Pushdowns – 3×12

PULL DAY ✅

• Pull-Ups (Assisted if needed) – 4×8

• Barbell or T-Bar Row – 4×10

• Lat Pulldown – 3×12

• Face Pulls – 3×15

• Bicep Curls (Barbell or Dumbbell) – 3×12

LEG DAY ✅

• Barbell Squats – 4×8

• Romanian Deadlifts – 4×10

• Leg Press – 3×12

• Lunges – 3×12 (each leg)

• Calf Raises – 4×15

Tips : Increase weight or reps each week (progressive overload) and rest 60–90 seconds between sets.

🍽️ Diet Plan for Muscle Gain

Eat every 3–4 hours. Aim for 300–500 extra calories per day over your maintenance. Focus on calorie-dense, protein-rich meals.

🌞 Morning Routine (6:30–8 AM)

• 1 Banana + 5 Soaked Almonds

• Lemon water or Black Coffee

• Optional Pre-Workout: Toast with Peanut Butter

☕️ Breakfast (Post-Workout)

• 4 Egg Omelet (with veggies)

• 2–3 Brown Bread Toast

• Oats with Milk, Nuts, Honey

• Banana or Peanut Butter Shake

🍽️ Lunch (1–2 PM)

• 1 Bowl Rice + 2–3 Rotis

• Paneer or Chicken Curry

• Cooked Veggies + Curd

• 1 Sweet (like jaggery or banana)

☕️ Evening Snack (4–5 PM)

• Handful of Nuts + Dates

• Egg/Paneer Sandwich

• Milkshake / Coconut Water

🌙 Dinner (8–9 PM)

• 2 Rotis + 1 Bowl Rice

• Chicken / Paneer / Soya Curry

• Steamed Veggies + Salad

• Curd

🌛 Bedtime

• 1 Glass Warm Milk with Turmeric or Ashwagandha

• 2 Dates or a spoon of peanut butter

💊 Supplements (Optional but Helpful)

⚡️ Pro Tips for Success

• Eat like it’s your job — don’t wait to feel hungry.

• Hydrate! 3+ liters/day.

• Sleep 7–8 hours every night.

• Use natural oils, ghee, nuts to increase calories.

• Avoid junk calories (like chips, soda).

• Track your progress weekly (weight + mirror).

✨ Final Thoughts

This isn’t about becoming someone else, it’s about becoming the strongest, healthiest version of YOU. Be patient, stay disciplined, and take pride in every small win.

If this guide helped, feel free to share it, save it, or start your Day 1 today. Let’s grow together! 📊🏋️

*Written for real people. By someone who’s been there.*

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