Weight Gain Programme
For the people told to “just eat more” who have tried exactly that and stayed the same weight. Building lean mass is a training problem as much as an eating one — and eating more is harder than it sounds when you are not hungry.
Lean mass, not just kilos · vegetarian options throughout
You are almost certainly eating less than you think
Nearly every hardgainer says the same thing: “I eat a lot.” Then we count it honestly for a week, and it turns out to be one large meal, one skipped meal, and a lot of tea.
Naturally lean people are often unconsciously good at self-regulating — you eat a big lunch and then simply are not hungry at dinner. Your body quietly holds the total steady. That is why “eat more” fails as advice: it ignores the fact that appetite is the actual obstacle.
So we build around calorie density and meal timing rather than volume. Fewer, richer meals beat trying to force down more rice.
How it works
A controlled surplus
Roughly 10–15% above maintenance. Enough to build, small enough that what you add is mostly muscle rather than fat.
Calorie-dense, not high-volume
Ghee, nuts, milk, paneer, bananas, oils. Foods that add calories without adding bulk, so you are not defeated by feeling full.
Progressive resistance training
A surplus without training makes you fatter, not bigger. The load has to increase over time — that is the actual signal to grow.
Recovery treated seriously
Muscle is built during sleep, not in the session. Seven to eight hours is part of the plan, not a nice-to-have.
Realistic numbers
- 0.25–0.5 kg a month of lean gain is a good rate. Faster is mostly fat.
- Weeks 1–4 Strength climbs quickly. The scale barely moves. Normal.
- Months 2–4 Visible change in the shoulders, arms and chest.
- Throughout We track waist alongside weight. If the waist is climbing faster than the lifts, the surplus comes down.
If you have been underweight for a long time, or have lost weight without trying, please see a doctor before starting. Thyroid problems, coeliac disease, diabetes and several other conditions cause unexplained weight loss, and no diet plan substitutes for finding that out.
Is this right for you?
This is for you if
- You have struggled to gain weight for years
- You can train two to four times a week with progression
- You are willing to eat on a schedule rather than on appetite
- You want muscle, not just a higher number
This is not for you if
- You want to gain 10 kg in two months
- You are unwilling to do resistance training
- You have unexplained weight loss that a doctor has not investigated
What’s in this programme
Everything below is included. Nothing here is an add-on or an upsell.
- One-to-one coaching directly with Roshan
- Personalised diet plan — vegetarian, non-vegetarian or vegan
- Budget-friendly meals built from everyday ingredients you already buy
- Custom workout plan for home or gym
- Daily food logging with feedback
- Supplement guidance checked against your medicines and reports
- Weekly progress tracking and a video check-in
- 24×7 WhatsApp support with Roshan and the team
Common questions
Yes. Paneer, curd, milk, dal, rajma, chana, soya and a protein supplement if it suits your budget will comfortably get you there. It takes more planning than a non-vegetarian diet, and that planning is part of what you are paying for.
Not at this rate. The surplus is deliberately modest and we track your waist alongside your weight. If fat is climbing faster than muscle, we adjust rather than push on.
No. They are a convenience, not a requirement. If your budget allows and your protein target is hard to hit from food alone, whey or a plant blend helps. As a pharmacist I will check anything you are considering against your prescriptions.
By making meals denser rather than bigger. Ghee in the dal, a handful of nuts, full-fat milk instead of skimmed, a banana with peanut butter. Several hundred extra calories a day without noticeably more food on the plate.
Start with a free consult
Take the free consult. Twenty minutes on WhatsApp, no obligation — we work out together whether this programme is right for you.
Prefer email? Use the contact form · See all programmes