[Progress] How to go from 170-232 pounds

I was able to gain 62 pounds and not get fat in only three years.

My heaviest 232 lbs

Before/After Comparison 159-232-200 lbs on stage

Current Physique 27 years old at 207 lbs and I've decided to start gaining once again

I did it following a high volume bodybuilding style routine and learning to eat at a caloric surplus every day.

Here is the diet plan I followed:

Meal 1: High Calorie Shake (600 calories) 1 Scoop Mass gainer in blender bottle.

Meal 2: 2 Peanut butter and jelly sandwiches on a whole grain bread.

Meal 3: (post workout) 2 Veggie Burgers on a whole grain bun loaded with leafy greens, tomato and avocado.

Meal 4: Super High Calorie Protein Shake - Up to 2,500 Calories. 1 Cup Unsweetened Almond Milk (optional for taste), 1 Scoop Whey protein Mass gainer (or whatever mix you like) 1-2 Cups Oatmeal, 1/4-1 cup naturally peanut butter(this is where it get's serious), 1-2 cups water, Handful of Ice, 1 Frozen banana (mainly for taste).

Meal 5 / Snack (Optional) - Bowl of whole grain cereal with banana slices or whatever sounded good.

I would also alternate in a green smoothie in place of the first shake occasionally. This is basically water, ice, handful of spinach, frozen fruit and vanilla protein mix.

I always ate the same things every day. Obviously I did switch some meals out like whole grain pasta, protein pancakes with peanut butter, spinach and egg wraps, salad, steamed veggies...etc. The meal plan listed above was something I ate regularly. What never changed was the mass gainer shake. I simply adjusted the amount of peanut butter I added depending on what I needed. This is helpful if I ate too little during the day as I knew I could still get those calories in. If I wanted to drop weight I would actually add about 2 tablespoons of peanut butter only to this shake. Also, when gaining you only need about a 500 calories surplus so my meal plan would be way in excess for most people. I'm also 6'4 so keep that in mind too. In general I ate between 4-5k calories a day.

Lastly, I drink a minimum of 1/2 to 1 gallon of water a day. THIS IS SUPER IMPORTANT. When you're dehydrated it becomes very hard to eat. Even if you think drinking will hurt your appetite it will not. It makes it easier.

Here is a 4 week sample of my normal workout plan

Currently I'm at 207 lbs and gaining weight. I figured I would jump on here and do an AMA since I have not posted to this sub in a long time.

Hit me with any questions you have