Solomon's Weight Gain Plan

Nutrition

7-Day Meal Plan

6 meals a day. Nigerian foods only. Everything fits in ₦2,000–₦3,500. Wednesday fast is fully managed.

Monday

Tuesday ⚡

Wednesday 🌙

Thursday ↩

Friday

Saturday

Sunday

🍳

Breakfast

7:00 – 8:00am

~₦500

3 boiled eggs + 2 thick slices Agege bread + margarine

Alt: Oats with Peak milk + banana + groundnuts

~21g proteinComplex carbs~550 kcal

🥜

Mid-Morning Snack

10:00 – 10:30am

~₦200

Handful roasted groundnuts + 1 ripe banana

~7g proteinHealthy fats~280 kcal

🍚

Lunch

1:00 – 2:00pm

~₦700

Rice + beans (half & half) + tomato stew with palm oil + 1 Titus fish

Alt: Eba + egusi soup + stockfish + fish

~28g proteinComplex carbs~650 kcal

🍌

Afternoon Snack

4:00 – 4:30pm

~₦200

2 boiled eggs + 1 banana

Alt: Roasted plantain + groundnuts

~14g protein~270 kcal

🍛

Dinner

7:00 – 8:00pm

~₦600

Beans porridge + ripe plantain + small fish + palm oil

Alt: Yam + egg sauce (3 eggs)

~22g proteinComplex carbs~550 kcal

🌙

Before Bed

9:30 – 10:00pm

~₦250

1 glass warm Peak milk + 2 boiled eggs

Alt: 2 slices bread + peanut paste + milk

~20g protein~250 kcal

Calories

~2,550 kcal

Protein

~112 g

Est. Cost

~₦2,450

Meals

⚡ Tuesday — Pre-Fast Load Up

Eat slightly bigger portions today — especially dinner.

Your before-bed meal tonight must be heavy. This is your last fuel before the fast.

Drink plenty water today, less tomorrow during the fast.

🍳

Breakfast

7:00am

~₦550

Oats cooked with Peak milk + 3 boiled eggs + banana

~28g proteinComplex carbs~600 kcal

🥜

Mid-Morning Snack

10:30am

~₦200

Groundnuts + boiled egg + banana

~12g protein~300 kcal

🍚

Lunch

1:00pm

~₦750

Jollof rice + chicken or fish + fried plantain (dodo)

Cook at home for budget — outside only if under ₦800.

~30g proteinHigh carbs~700 kcal

🍌

Afternoon Snack

4:30pm

~₦150

2 boiled eggs + roasted groundnuts

~16g protein~280 kcal

🍛

Dinner (Heavy)

7:00pm

~₦700

Pounded yam or Eba (big portion) + egusi soup + Titus fish + stockfish

~25g proteinHigh carbs~700 kcal

🌙

Before Bed — LOAD UP

10:00pm

~₦350

Big glass warm Peak milk + 3 eggs + 2 slices bread with peanut paste

This is your fuel for the fast tomorrow. Don't skip it.

~28g protein~400 kcal

Calories

~2,980 kcal

Protein

~139 g

Est. Cost

~₦2,700

Goal

Pre-fast

Wednesday Fast

Your faith comes first. Here's how to protect your gains while you fast.

💧
Drink water consistently throughout the day — hydration protects your muscle tissue.
🚫
Do NOT train today. Rest your body completely.
😴
Sleep earlier tonight to reduce the fasting window and protect muscle.
⚠️
Avoid strenuous activity — you are running on yesterday's fuel.

🍽 Breaking Your Fast — Evening Meal

First: A glass of water. Wait 10–15 minutes before eating.

Main meal: Beans porridge + 3 boiled eggs + small Titus fish + ripe plantain

Before bed: 1 glass warm Peak milk + 2 eggs

Eat slowly. Your stomach has been resting all day — don't rush it.

Thursday Plan — First Thing

Wake up and eat immediately. Do not delay. Your body needs fuel fast.

Thursday breakfast should be your biggest of the week — 4 eggs + oats + milk.

Resume training Thursday, not Wednesday.

↩ Thursday — Post-Fast Recovery

Eat breakfast immediately after waking. You have been fasting since yesterday.

Make this the biggest breakfast of your week — no holding back.

Resume your training today. Your body needs the stimulus.

🍳

Breakfast (BIG)

As early as possible

~₦650

Oats with Peak milk + 4 boiled eggs + banana + groundnuts sprinkled

~35g proteinComplex carbs~700 kcal

🥜

Mid-Morning Snack

10:30am

~₦150

Groundnuts + banana

~6g protein~280 kcal

🍚

Lunch

1:00pm

~₦700

Rice + beans + stew + Titus fish

~28g protein~650 kcal

🍌

Afternoon Snack

4:30pm

~₦200

2 boiled eggs + banana + groundnuts

~16g protein~300 kcal

🍛

Dinner

7:30pm

~₦600

Yam + egg sauce (3 eggs, tomatoes, onions) + small fish

~24g proteinComplex carbs~550 kcal

🌙

Before Bed

10:00pm

~₦250

Warm Peak milk + 2 boiled eggs

~20g protein~250 kcal

Calories

~2,730 kcal

Protein

~129 g

Est. Cost

~₦2,550

Goal

Recovery

🍳

Breakfast

7:00am

~₦500

3 boiled eggs + agege bread (2 slices) + margarine + Peak milk

~25g protein~560 kcal

🥜

Mid-Morning Snack

10:30am

~₦150

Roasted groundnuts + 1 ripe banana

~7g protein~270 kcal

🍚

Lunch

1:00pm

~₦700

Eba + egusi soup + Titus fish + stockfish

~30g proteinHigh carbs~650 kcal

🍌

Afternoon Snack

4:30pm

~₦200

2 boiled eggs + handful groundnuts

~15g protein~280 kcal

🍛

Dinner

7:30pm

~₦600

Beans porridge + boiled plantain + palm oil + fish

~22g protein~540 kcal

🌙

Before Bed

9:30pm

~₦250

Warm Peak milk + 2 boiled eggs

~18g protein~250 kcal

Calories

~2,550 kcal

Protein

~117 g

Est. Cost

~₦2,400

Meals

🍳

Breakfast

8:00am

~₦600

Akara (bean cakes) + pap (ogi) with Peak milk + 2 eggs on the side

Alt: Plantain omelette (3 eggs + ripe plantain pan-fried)

~24g proteinComplex carbs~580 kcal

🥜

Mid-Morning Snack

11:00am

~₦200

Boiled groundnuts + banana + glass of milk

~12g protein~320 kcal

🍚

Lunch — Weekend Special

2:00pm

~₦900

Jollof rice + fried plantain + chicken (thigh or drumstick)

Cook at home — your money goes 3× further than buying outside.

~32g proteinHigh carbs~750 kcal

🍌

Afternoon Snack

5:00pm

~₦150

2 boiled eggs + groundnuts

~14g protein~270 kcal

🍛

Dinner

8:00pm

~₦700

Pounded yam or Amala + ewedu/egusi + assorted fish

~26g proteinHigh carbs~600 kcal

🌙

Before Bed

10:00pm

~₦250

Warm Peak milk + 2 eggs

~18g protein~250 kcal

Calories

~2,770 kcal

Protein

~126 g

Est. Cost

~₦2,800

Meals

Sunday — Rest & Prep Day

Rest from training — but do NOT reduce your food. Muscles repair most on rest days.

Boil 12–15 eggs today for the week. Cook a big pot of beans. This saves money and time.

🍳

Breakfast

8:30am

~₦550

Oats + Peak milk + banana + 3 boiled eggs

~28g protein~600 kcal

🥜

Mid-Morning Snack

11:00am

~₦200

Groundnuts + banana + boiled egg

~12g protein~300 kcal

🍚

Sunday Rice

2:00pm

~₦800

Rice + chicken stew (thigh or drumstick) + vegetables + fried plantain

Classic Nigerian Sunday rice. Eat it fully. No guilt.

~30g proteinHigh carbs~700 kcal

🍌

Afternoon Snack

5:00pm

~₦150

Roasted corn + coconut OR groundnuts + banana

Carbs + fiber~250 kcal

🍛

Dinner

7:30pm

~₦650

Beans + yam or plantain + palm oil + fish

~22g protein~550 kcal

🌙

Before Bed

10:00pm

~₦250

Warm Peak milk + 2 boiled eggs

~18g protein~250 kcal

Calories

~2,650 kcal

Protein

~110 g

Est. Cost

~₦2,600

Note

Prep day

Movement

Training Schedule

4 days a week. Zero equipment needed to start. Built around your Wednesday fast. Every session tells your body exactly where to send the food you're eating.

Mon

💪

Push

Tue

🦵

Legs

Wed

🌙

REST

Thu

🔄

Pull

Fri

🔥

Full

Sat

😴

Rest

Sun

😴

Rest

💪

Monday — Push Day

Chest · Shoulders · Triceps · ~35 mins · Train after breakfast

Push-ups

Standard, hands shoulder-width apart

3 × 10 reps

Wide Push-ups

Hands wider than shoulders — chest focus

3 × 8 reps

Pike Push-ups

Hips up high — shoulder builder

3 × 8 reps

Tricep Dips

Use a chair or low table behind you

3 × 10 reps

Plank Hold

Hold a straight position — core strength

3 × 20 secs

🦵

Tuesday — Leg Day

Quads · Glutes · Calves · ~30 mins · Biggest muscle group = most growth hormone

Bodyweight Squats

Feet shoulder-width, go as low as you can

4 × 15 reps

Reverse Lunges

Step backward — easier on knees than forward lunges

3 × 10 each leg

Glute Bridges

Lie on back, drive hips up — hold 2 secs at top

3 × 12 reps

Calf Raises

Stand on edge of step — rise on toes slowly

3 × 20 reps

Wall Sit

Back against wall, thighs parallel to floor

3 × 30 secs

🔄

Thursday — Pull Day

Back · Biceps · ~35 mins · First training after the fast — eat first

Table Rows

Lie under a table, grab edge, pull chest up to it

4 × 10 reps

Superman Hold

Lie face down, lift arms & legs — hold 3 secs

3 × 10 reps

Resistance Band Rows

Tie band to door, pull elbows back. Band costs ₦500–₦1,000

3 × 12 reps

Bicep Curls (bottles/bag)

Use filled water gallons or a heavy bag as weight

3 × 12 reps

Dead Hang

If you find a bar — just hang for time. Builds grip and back.

3 × 20 secs

🔥

Friday — Full Body Finisher

All muscles · ~25 mins · Light but intense — finish the week strong

Push-ups

Max reps, good form

3 × max

Squats

Slow and controlled — 3 seconds down

3 × 15

Plank to Push-up

Forearm plank → push up to full plank → back down

3 × 8

Glute Bridges

Slow and controlled

3 × 15

Jumping Jacks or Skipping

Light cardio to finish — keep it brief

2 mins

Week 1–2

Learn the movements

Focus on form only. Don't count reps yet. Feel every muscle.

Week 3–4

Add reps

Add 2–3 reps per set if current amount feels easy.

Week 5–8

Add resistance

Buy a ₦500–₦1,000 resistance band or use a loaded backpack.

Month 3+

Consider gym

₦3,000–₦5,000/month gym unlocks real compound lifts. Game changer.

What Most Plans Miss

The Full Picture

Food and training are two legs of the stool. These eight things are the third leg — and most plans never mention them. This is where results are made or lost.

🌙

01 — Recovery

Sleep Protocol

80% of your muscle growth happens while you sleep. Growth hormone is released in the first 2 hours of deep sleep. If your sleep is short or broken, you are leaving serious gains on the table — no matter how well you eat.

Sleep 7–9 hours every night. 6 is not enough.
Be in bed by 10:00–10:30pm consistently.
No phone or bright screen 30 mins before bed — the blue light delays sleep onset.
Dark, cool room = deeper sleep = more growth hormone.
Your before-bed meal (milk + eggs) feeds muscle repair overnight.

Wednesday fast tip: sleep extra early that night. It shrinks the fasting window and protects muscle.

📏

02 — Measurement

Progress Tracking

The scale alone will lie to you and frustrate you. Use all three of these instead:

Weekly photos: Same time (morning), same lighting, same pose — front, side, back. Take it every Sunday.
Monthly measurements: Measure chest, upper arm (flexed), and waist with a tape. Write it down.
Weigh 2× per week max: Always morning, after toilet, before eating. Average the two — ignore daily swings.

Realistic goal: 0.5–1kg of real weight per month if everything is consistent. Don't chase scale numbers — chase the mirror and the measurements.

🍽

03 — Eating Out

Buka & Canteen Strategy

You buy food outside sometimes. You need to know what to order so the plan doesn't fall apart on those days.

Best orders: Rice + beans + fish, Eba + egusi + fish, beans + plantain, yam + egg stew.
Always ask for: Extra fish, extra egg, double protein portion.
Worst orders: Noodles alone, fried rice with no protein, anything that's just carbs. Say no.
Budget trick: Order the base meal, then supplement at home with 2 boiled eggs from your stash.

Keep 6–8 pre-boiled eggs at home at all times. They save any meal instantly.

😩

04 — The Real Struggle

When You're Not Hungry

This is the #1 real problem for underweight people. Your body is not sending hunger signals properly. You have to override this by eating by the clock, not the feeling.

Set alarms for every meal time. Eat when the alarm rings — not when you feel like it.
Use liquid calories when solid food feels like too much: milk + groundnut paste blended, or soya milk.
Make food smell good before eating — hunger follows smell. Warm it up, don't eat cold.
Start with the protein first (eggs, fish) before the starchy side. Don't let carbs fill you early.
Never skip breakfast even if you're not hungry. Just eat 2 eggs. That is enough to start.

⚡

05 — Timing

Post-Workout Nutrition

When you eat around training matters. After a session, your muscles are like an open door — they absorb protein and carbs faster than any other time.

Eat within 30–45 minutes after finishing training. Not 2 hours later.
Your post-workout meal must have both protein AND carbs.
Best cheap option: 2–3 boiled eggs + banana + glass of milk. Ready in seconds.
If you trained and then went out and forgot to eat, that session's muscle-building signal is mostly wasted.
Do NOT train on an empty stomach. Eat at least a light snack 30 mins before.

Pre-workout: light snack. Post-workout: eggs + banana within 45 mins. This is the timing window that matters most.

🔧

06 — When Things Stall

Troubleshooting Guide

If you follow this plan and something still isn't working, here is how to diagnose it:

No change after 3 weeks: Increase calories by 200–300 more. Add an extra snack or bigger dinner.
No change after 6 weeks: See a doctor. Ask for: thyroid panel (TSH test), blood sugar, full blood count.
Bloating and discomfort: Normal in first 2 weeks — reduce beans slightly, increase slowly. See point 8.
Losing weight despite eating: Could be intestinal worms — very common in Nigeria and silently drains nutrients. Get dewormed (Albendazole — cheap at any pharmacy).
Always tired: Check iron levels. Low iron is common in underweight young men and kills energy and appetite.

🧠

07 — The Hidden Killer

Stress Management

Chronic stress raises cortisol. Cortisol suppresses appetite, breaks down muscle, and makes it nearly impossible to gain weight — no matter how much you eat. You're 21–28, possibly in school or early career. Stress is real.

Identify your one biggest stressor right now. What can you reduce or remove this week?
10 deep breaths before bed — it physically lowers cortisol levels.
Prayer, quiet time, journaling — all legitimate stress management. Don't underestimate these.
Limit news and social media at night. Nighttime stress disrupts the growth hormone release during sleep.
Consistent sleep schedule reduces cortisol naturally more than almost anything else.

A body under stress cannot build. This is biology, not attitude. Managing stress is a non-negotiable part of your plan.

🫁

08 — The First Two Weeks

Digestive Adjustment

If you are currently eating 1–2 meals a day and you jump to 6 meals with heavy beans, your stomach will react. This is normal, temporary, and manageable.

Weeks 1–2 will feel bloated. This is your gut adjusting to more fiber and volume. It passes.
Soak beans for at least 6 hours before cooking. It reduces gas significantly.
Drink water between meals — not 20 minutes before, not during. Between.
Start with moderate bean portions. Increase gradually over 2 weeks, not all at once.
Ginger tea (boil fresh ginger, drink warm) relieves bloating fast and is very cheap.
Chew slowly. You are training your digestive system to handle more food — give it time.

Do not quit the plan because of bloating in week one. That discomfort is the adjustment phase — it means the plan is working.

Your body
is not broken.
Feed it right.

7-Day Meal Plan

Training Schedule

Weekly Shopping List

The Full Picture

Your bodyis not broken.Feed it right.

7-Day Meal Plan

Training Schedule

Weekly Shopping List

The Full Picture

Your body
is not broken.
Feed it right.