APPRECIATION

I would like to start off by saying a BIG thank you for shopping with me. I know first hand what it feels like to
want to make a healthy change for our body, and how scary it can be not knowing where or how to start so
let me just say that I am PROUD of you for taking that first step by purchasing my weight gain program to
help guide you on your journey. YOU ARE BEAUTIFUL, no matter what size you are, but there is nothing
wrong in wanting to improve and become the best version of yourself which is why you are here and I
welcome you. With my guide you will find that i have provided you with every step I took during my own
personal weight gain journey including nutrition, supplements, and of course workouts. A lot of work was
put into bringing you quality and effective information. Please extend your support by directing any friends
or family members to my website to purchase for themselves if they’d like to join in on the weight gain
journey, being that informations provided in all my guides are COPYRIGHTED.

HEALTH and SAFETY!!

Before performing any of my exercises especially with heavy weights, and the intake of any list of food
items and supplements provided in any of the Guides on my website, PLEASE CHECK WITH YOUR
DOCTOR OR PHYSICIAN to ensure you’re in a good physical state to be able to perform all workouts. And
to be able to intake all listed food items and supplements. All workouts, products and nutrition tips provided
on this website by the owner/author are only all for informational purposes, therefore will not and does not
accepts any responsibility for any sort of liabilities.
-Uche Mba

MUST READ!!
You will be performing a total of 8 exercises a day, 4 days every week with the exception of day 5 for each
week which will only consist of 6 lower body workouts. The 8 exercises will consist of Five lower body
exercises and three upper body exercises. You can pick which exercises you’d like to do each day based
on the color indications.
All exercises labeled with the same colors for both lower and upper body should be done on the same
days. (Example) if lunges and sit-ups are Both labeled in pink, then both those workouts will be done on the
same day. EXERCISES WITH THE SAME COLOR SHOULD BE DONE ON THE SAME DAY.
 Growth!
In order for you to see drastic results/changes in your body as you workout on your weight gain journey,
challenging yourself is a MUST. That is why the sets and the repetition of each exercise progressively
increases everyday with my workout guide. If you keep doing the same amount of sets and reps for each
workout then your results will be limited, simply because you are not challenging your muscles. That brings
me to exercises that require weights. Using weights with an exercise almost has the same logic as sets and
reps. To see growth and better changes in your body you also have to challenge your body by
progressively increasing the weights when the amounts you’ve been using become too easy and less
challenging for you. So for each of my exercises that require weights, I suggest to start of with the amount
of weight you feel comfortable with, but slightly challenged to perform the amounts of sets and reps
provided. Then slowly increase the weights when it becomes too easy. Do not go overboard with weights
your body can’t handle. If it’s too heavy, go back down a bit

Supplements
During my personal weight gain journey, I used a protein shake called “Body Fortress super advanced
whey protein” after or before each of my workout sessions. It contained 60g of protein, 12g of BCAAs
The protein comes in different flavors, chocolate, vanilla and strawberry, and can be purchased on amazon,
any pharmacy such as cvs or Walgreens, and also Walmart. It truly helped me with recovery and energy.
 AFRICAN MEAL PLAN

NIGERIAN MEAL PLAN 1 NIGERIAN MEAL PLAN 2

Breakfast: Breakfast:
-3 fried egg stew with tomato’s and onions, -fried yam
-1 whole fried plantain one (both fried with olive oil) -egg tomato stew (4 eggs)
-1 cup of orange juice for beverage -orange juice

Lunch:
Lunch: -2 cup jollof rice
-1 cup of “ola ola” pounded yam -1 fried plantain
-egusi soup made with beef and shrimp -beef/chicken/or fish
-water for beverage -broccoli by the side
-water as beverage
Afternoon Snack: (homemade smoothie)
-2 cups of frozen strawberries Afternoon Snack: (homemade smoothie)
-1 cup of almond milk -2 cups of frozen strawberries
-1 frozen peeled banana, sliced -1 cup of almond milk
-1/2 cup yogurt or plain (any flavor of your choice) -1 frozen peeled banana, sliced
-2 tablespoons honey -1/2 cup yogurt or plain (any flavor of your choice)
-1/2 of freshly squeezed orange juice -2 tablespoons honey
-1/2 of freshly squeezed orange juice

Dinner: Dinner:
-2 packs of indomie (add vegetable of your choice) -1 plate jollof spaghetti
-2 boiled eggs -1 of Tilapia fillet
-1 ensure plus beverage (any flavor)
 AFRICAN MEAL PLAN
NIGERIAN MEAL PLAN 3 NIGERIAN MEAL PLAN 4

Breakfast: Breakfast:
-Four slices of whole wheat bread -4 cut/sliced baked potatoes
-egg stew with tomatoes (4 eggs) -1 whole fried plantain (olive oil)
-1 boost plus beverage -egg stew with tomatoes (3 eggs)
-water as beverage
Lunch:
-Yam porridge with vegetables made with 1 Mackerel​ ​fish Lunch:
-2 cups of apple juice as beverage -1 full plate of jollof Rice and beans
-1 baked chicken leg/thigh
Afternoon Snack: (homemade smoothie) -1 cup of fruit juice
-2 cups of frozen berries/strawberries
-1 cup of almond milk Afternoon Snack: (homemade smoothie)
-1 frozen peeled banana, sliced -2 cups of frozen berries/strawberries
-1/2 cup yogurt or plain (any flavor of your choice) -1 cup of almond milk
-2 tablespoons honey -1 frozen peeled banana, sliced
-1/2 of freshly squeezed orange juice -1/2 cup yogurt or plain (any flavor of your choice)
-2 tablespoons honey
Dinner: -1/2 of freshly squeezed orange juice
-1 full plate of fried rice Dinner:
-2 baked salmon fillet -2 packs of indomie (made with vegetables)
-water as beverage -shrimp sauce stew
-water for beverage

NIGERIAN MEAL PLAN 5 NIGERIAN MEAL PLAN 6

Breakfast: Breakfast:
-oatmeal made with peak milk -egg sandwich made with 3 cooked eggs sliced, 1 whole
-1 whole apple sliced avocado, mayo on 4 slices of whole wheat bread
-1 whole banana sliced -1 cup of tea (made with peak milk, nestle milo)
-Orange juice as beverage
Lunch:
Lunch: -1 full plate of jollof rice
-1 whole baked tilapia fish (season to your taste with pepper -1 baked salmon fillet
stew) -shrimp salad
-2 whole fried plantain (with olive oil) -water as beverage
-1 cup fruit juice
Afternoon Snack: (homemade smoothie)
Afternoon Snack: (homemade smoothie) -1 cup frozen spinach
-1 cup frozen spinach -2 cups of frozen strawberries
-2 cups of frozen strawberries -1 frozen peeled banana, sliced
-1 frozen peeled banana, sliced -1/2 frozen mango
-1/2 frozen mango -1/2 cup yogurt or plain (any flavor of your choice)
-1/2 cup yogurt or plain (any flavor of your choice) -2 tablespoons honey
-2 tablespoons honey -1/2 of freshly squeezed orange juice
-1/2 of freshly squeezed orange juice
Dinner: Dinner:
-4 baked peppered chicken wings (season to your taste) -cat fish peppersoup
-2 sliced baked potatoe fries -1 full plate of white rice
-water for beverage -1 cup fruit juice as beverage
 AFRICAN MEAL PLAN

NIGERIAN MEAL PLAN 7

Breakfast:
-cooked yam
-egg stew with tomatoes (4 eggs)
-1 cup orange juice
Lunch:
-1 full plate white rice and stew (goat meat/beef/chicken)
-1 whole fried plantain (olive oil)
-boost drink beverage

Afternoon Snack: (homemade smoothie)

-1 cup frozen spinach
-2 cups of frozen strawberries
-1 frozen peeled banana, sliced
-1/2 frozen mango
-1/2 cup yogurt or plain (any flavor of your choice)
-2 tablespoons honey
-1/2 of freshly squeezed orange juice
Dinner:
-Moi moi
-1 full plate of jollof rice
-1 baked salmon fillet
-water did beverage
 CONCLUSION

To personalize this meal plan to fit your your body type, find out your
current body weight and multiply that by 20. Whatever number you get will
be the amount of calories you need to consume to gain weight. Also
Depending on your activity level, follow the my meal plan as it is, or reduce
the the amount of food listed to fit your exact amount of needed calorie
intake.

Keep in mind that there are many reasons behind being unable to gain
weight that doesn’t necessarily involve not eating enough calories. I advise
checking with your doctor/physician to be ensured that this isn’t the case.
Below are some possible weight gain preventions.

-Parasites
-Deterioration of the adrenal glands
-Disruption of the pancreas
-hyperthyroidism
-Stress and depression
-Diseases of the gastrointestinal tract
Spinal curvature.

I am a firm believer that with consistency, hard work, discipline, and

patience, you can and will meet a goal you’ve set for yourself.