How to Gain 2 lbs. per Month Without Tracking Your Calories

If you’re a skinny guy like me, then you probably have a hard time putting on weight.

“Hard-gainer,” “ectomorph” call it whatever you want.

It doesn’t matter.

The point is, you’re skinny. And you don’t want to be skinny anymore.

So how can you gain weight?

By lifting heavy and eating A LOT.

Today, we’re going to be talking about the eating part.

I’ll tell you how to gain 2 lbs per month without having to track your calories.

You’ll be able to see incremental gains whenever you step onto the scale, and you’ll feel more energized in the gym as a result.

Because trust me. As a skinny guy, I know how hard it can be to gain weight.

There was a point in my life where I was even tracking my calories.

I would literally weigh all my food on a scale and enter it onto MyFitnessPal to see how much I was eating.

As you can probably guess, it was a very time-consuming process and it took all the enjoyment out of eating.

So how do I eat now and still gain weight?

By following what I call the ABE principle: Always be Eating.

Yes. You heard me right: Always be Eating.

Ok. So you’re not always going to be eating, that would be nearly impossible.

But when you aren’t eating, you should be thinking about your next meal: What it’s going to be. How you’re going to prepare it. When you’re going to eat it.

In other words, you need to make eating the main goal of your daily life.

You’re not satisfied until you’re bloated and can no longer stuff anymore food down your throat.

And once you’re finished one meal, you need to be thinking about your next one.

This trains your brain to always be prepared to eat. It keeps you from slacking and depriving yourself of calories.

But what should you eat?

Caloric-dense foods are the best. Think: pasta and red meats. 

Here’s an example of meals that you could be eating throughout the day:


  • eggs + lots of butter or olive oil
  • toast + lots of butter / jam / peanut butter
  • muffin + lots of butter
  • granola + fatty yogurt
  • avocado
  • bacon


  • beef / chicken + rice
  • pasta + meat sauce
  • soup + sandwich
  • soup noodles +  beef / chicken
  • pizza


  • beef / chicken + rice
  • beef + potatoes with lots of butter
  • steak + potatoes with lots of butter
  • pasta + meat sauce
  • soup noodles + beef / chicken
  • pizza

Snacks for when you’re not hungry:

  • nuts
  • avocados
  • protein bars
  • granola bars
  • muffins + butter
  • cheese
  • chocolate
  • ice cream
  • dried fruit
  • fatty yogurts
  • cookies
  • quinoa 
  • salad + dressing

I usually sleep late and wake-up late, so my routine is more like: lunch, dinner, late-night meal.

Everyone’s different.

The point of ABE is to see how much you can handle.

After awhile of following the ABE principle, you should get a pretty good idea of how much you can eat in one day (and what you like to eat).

Make sure to weigh yourself in the morning on the same day each week to see if you’ve gained weight.

If you can gain 2 lbs in one month, then that means you’re eating enough. Good. Stick to your routine.

If you’re not gaining, then you need to eat even more. There’s no way around this.

Keep lifting heavy. And keep eating lots.

Follow the ABE formula and always be thinking about food.

I’ll see you when we’re heavier.

Darren Li


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