Health · FitnessFinally gain weight. Build muscle, not stress.
Struggled to gain weight for years? AI builds a personalised 12‑week plan with calorie targets, weekly weight goals, and body measurements – based on your body type. Gain 6‑12 lbs of healthy mass.
3
body types
0.5‑1 lb
weekly gain target
3‑4x/week
strength training
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Instant delivery to your emailThe Problem
You've tried 'eating more', but nothing changes — you stay skinny.
You eat until you're full, but the scale never moves
You feel like you're eating constantly, yet your weight stays the same. Your fast metabolism burns through calories before they can build anything.
You have no appetite, so eating feels like a chore
The thought of another meal makes you feel sick. You skip meals because you're 'not hungry', then wonder why you're not gaining.
You're embarrassed to take your shirt off or wear fitted clothes
You avoid the beach, the gym changing room, and tight t‑shirts. You feel 'small' and wish you looked stronger.
You've tried protein shakes and 'weight gainers', but mostly gained fat
You drank mass gainers, but ended up with a soft belly instead of muscle. You don't know how to gain the right way.
What You Get
A complete system to gain healthy weight, step by step.
Body Type Assessment
Ectomorph, mesomorph, or endomorph – your metabolism and body type determine your calorie surplus and training approach.
Calorie & Macro Calculator
Exact daily calories, protein, carbs, and fats based on your stats, activity, and goal. No guessing.
12‑Week Weekly Plan
Month 1: build eating habits. Month 2: add strength training. Month 3: optimise composition. Week‑by‑week weight targets.
High‑Calorie Meal & Snack Ideas
Easy, calorie‑dense meals for low appetite. Liquid calories, smoothies, and 'calorie boosters' to add 100‑200 cal to any meal.
Strength Training for Hardgainers
3‑4 day full‑body or upper/lower split. Compound lifts (squat, deadlift, bench) with progression plan.
Progress Tracker
Log weight, chest, waist, arms, and strength gains weekly. See your body transform over 12 weeks.
How It Works
From skinny to strong in 12 weeks.
1
Get your calorie & macro targets
Enter your height, weight, body type, and activity level. AI calculates your maintenance calories and adds a 300‑500 surplus.
~3 minutes2
Follow the 12‑week plan
Month 1: hit calorie targets, add snacks. Month 2: start strength training 3‑4x/week. Month 3: increase surplus to +500, track measurements.
10‑20 min/day3
Track and adjust
Weigh weekly. If not gaining, add 200 calories. If gaining too fast, reduce surplus. Adjust macros as you grow.
weekly6‑12
lbs of healthy weight in 12 weeks
ectomorph
slow & steady
compound lifts
muscle focus
weekly photos
track progress
Questions
Everything you need to know.
I'm an ectomorph (naturally skinny). Can I really gain weight?
Yes – but you need a higher calorie surplus (+500‑700) and consistent strength training. Many hardgainers need 3000‑4000 calories/day. The plan includes calorie‑dense foods and liquid calories to make this achievable.
Will I just get fat?
Not if you strength train and keep the surplus moderate (+300‑500). With 3‑4x/week compound lifts, most of the weight will be muscle. The plan includes weekly waist measurements to catch fat gain early.
I have no appetite. How can I eat more?
Liquid calories are your secret weapon: smoothies, shakes, milk, juice. Eat smaller, more frequent meals (6‑8x/day). The plan includes a 'low appetite' strategy section.
Do I need to go to a gym?
A gym with barbells is ideal for compound lifts. But you can start with bodyweight and resistance bands at home. The plan includes a home workout option.
What if I don't see progress in the first month?
Month 1 is about building the habit – hitting calorie targets consistently. Weight gain often starts in Month 2. If you're not gaining by Week 4, increase calories by 200/day.
Can women use this plan?
Absolutely. The principles are the same. Calorie targets will be lower (typically 2000‑2500 for weight gain), and strength training works the same. The plan adjusts for gender.
Reviews
Real hardgainers, real gains.
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