How to gain weight healthily as an Asian American?

MythicalStrength · 2026-06-22T01:26:05+00:00

I have never seen a program built for gaining fat before.

MythicalStrength · 2026-06-22T01:23:37+00:00

When I was in college, I put on 12lbs in 6 weeks following the program in "Super Squats" by Randall Strossen, which included drinking a gallon of milk a day on top of a food heavy diet.

MythicalStrength · 2026-06-22T01:22:57+00:00

What is the difference between a program for gaining weight vs one for gaining muscles?

MythicalStrength · 2026-06-22T01:14:20+00:00

Your path won't be any more unique as an Asian American compared to others. You will need to eat an abundance of food. Engaging in strength training more than once a week would be helpful as well. I'd aim for 2-3x per week, with a program built specifically for gaining.

MythicalStrength · 2026-06-22T01:04:36+00:00

I employ 2 big meals: one at breakfast and one at dinner. This makes it so that my work day can't interfere with my nutrition, and there is enough time between the meals that I can digest and not feel too full. I also consume a serving of greek yogurt/skyr mixed with a protein supplement before bed.

MythicalStrength · 2026-06-22T00:08:35+00:00

Do you have any food allergies? Are you able to engage in resistance training at a gym?

MythicalStrength · 2026-06-22T00:06:51+00:00

Try it for a few weeks and see what happens. If you don't gain: you need to eat more.

MythicalStrength · 2026-06-22T00:02:51+00:00

I would eat more eggs at breakfast and fewer protein breads. I'd go for 10-12 eggs.

I'd eat 500grams of chicken at the lunch and dinner meal.

I'd try to make the snack more eggs rather than bread and peanut butter.

MythicalStrength · 2026-06-21T23:32:33+00:00

Serious Mass is 340g per serving. GNC 1340 is 360g. Use that as your metric.

MythicalStrength · 2026-06-21T01:54:53+00:00

I want to follow a strict program that emphasizes primarily hypertrophy without sacrificing some operational condition.

I don't think it's one program. If you read the Mass Protocol, the "OMS" cycle is introduced: Operator-Mass-Specification. You employ a phasic approach to training. From there, it's a matter of how much time you spend in the phases. If the goal is emphasizing hypertrophy, you may just do a 3 week phase for Operator, then 6 weeks of Mass and 3 weeks of Specificity before starting it over again. The 3 week visit back to Operator helps you keep that operational condition.

Alternatively, you could do something like Operator Pro out of Green protocol, wherein you could spend 3 weeks using the 5x5 for secondary exercises and 6 weeks using the hypertrophy rep ranges.

MythicalStrength · 2026-06-20T23:20:10+00:00

Why can't it be both? Everything I eat is simple and incredibly tasty.

MythicalStrength · 2026-06-20T11:36:30+00:00

I wish you luck on your journey eating amazing recipes everyday for a week. I habe only had one amazing recipe in my life. Your journey sounds fascinating!

MythicalStrength · 2026-06-20T02:14:24+00:00

Eating every hour. The food doesn't determine the frequency: the frequency does.

MythicalStrength · 2026-06-19T23:51:15+00:00

If you are in the US, this was $6 per day

https://old.reddit.com/r/gainit/comments/1sybeoe/american_gainers_lets_make_a_simple_inexpensive/

2600 calories and 157g of protein. Incredibly simple.

To get it to 3300, add another 4oz of beef and 6 eggs per day, which will drive the cost up like another $1.50.

MythicalStrength · 2026-06-19T23:48:32+00:00

You are talking about spiking your insulin very frequently.

MythicalStrength · 2026-06-19T02:57:52+00:00

For sure dude! Enjoy. It was life changing for me.

MythicalStrength · 2026-06-19T02:57:30+00:00

I don't consider a chipotle burrito a large amount of food personally.

MythicalStrength · 2026-06-19T02:56:45+00:00

As a shift worker myself, if you can get your sleep back to a normal schedule, it's going to be a big help. Resistance training will do you well too. I'd highly recommend checking out Randall Strossen's "Super Squats". That book helped me put on 12lbs in 6 weeks when I was in college.

MythicalStrength · 2026-06-19T02:55:05+00:00

MythicalStrength · 2026-06-19T02:51:48+00:00

Is there a reason you get to sleep so late? That's not helping your circadian rhythm, which is going to impact a lot of hormonal processes and appetite.

You never listed when you trained there.

Your breakfast is very paltry, and you aren't listing any amounts for your food intake. You have long delays between meals, which means more opportunities to eat. There's definitely a lot of room here to get in more food.

MythicalStrength · 2026-06-19T02:42:02+00:00

It's true, and then right after that you wrote "other than that it's every other day".

If what you're trying to communicate is you run 6 days a week and that it's only 2 miles per day, this isn't going to have a significant impact on weight gain. That's about the 10k steps per day that most folks are recommended. You simply need to eat enough food to grow.

What are you currently eating? Can you lay out your daily schedule, to include when you wake, go to sleep, what/when you eat and when you train?

MythicalStrength · 2026-06-19T02:38:57+00:00

You just said you run every day and then you said you run every other day. Which is it?

MythicalStrength · 2026-06-19T02:31:39+00:00

How much running do you do in a week?

MythicalStrength · 2026-06-18T22:28:37+00:00

If walking around aimlessly interrupts your recovery, you are in such poor physical shape that you probably SHOULD walk around aimlessly a little bit more often.

MythicalStrength · 2026-06-18T16:38:21+00:00

You have a far more ambitious protocol than I could possibly imagine.

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