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Eating for Size

by Team ON Athlete Bryn Ray.

Team ON Athlete Bryn Ray is a dedicated fitness model and life coach who works hard to inspire others to achieve more.

Eating for size gain can be hard work, especially if you struggle to consume the required amount of calories. But, it can also be very satisfying when you start to notice the results. Altering your diet for size gain should be a progressive change that is implemented sustainably. It’s important you don’t just go out and start stuffing your face with foods that are not nutrient dense and do not fuel your body. Instead, stick to quality nutrient sources and allow your body to adapt to the increased input over time – this will also help reduce the chance of increasing body fat.

Start by analysing what you currently eat with a simple food log. Once you’ve reviewed your current intake, begin by making a few small changes to ensure you’re benefiting from a sufficient protein intake, particularly post-workout, before bed and a good sized first meal of the day.  

Begin to increase the size of your meals or even add incremental meals. Meals should be considered as nutrient intake, but can be replaced with something of similar value like a Serious Mass shake or Oats & Whey Flapjacks. Many athletes prefer to alternate between a larger meal and a smaller more snack- like meal throughout the day. For most, a good value calorie intake to aim for initially would be approximately 48 kcal per kg of bodyweight, so an 80 kg male would consume around 3850 kcal daily.

This intake should ideally include 2.5 – 3 g of protein per kg of bodyweight i.e. 200 – 240 g of protein for an 80 kg male. It should also include at least 1 – 1.4 g of fat per kg of bodyweight e.g. 80 – 112 g of fat for an 80 kg male. The remainder of the target calories will be made up of carbohydrate.

Splitting this intake by calories can be calculated by assuming fat to be 9 kcal per gram; protein to be 4 kcal per gram and carbohydrate to also be 4 kcal per gram. Therefore, applying this to an 80 kg male would result in the following daily nutrition goal:

Protein: 240 g x 4 kcal = 960 kcal

Fat: 100 g x 9 kcal = 900 kcal

Carbohydrate: 495 g x 4 kcal = 1980 kcal

Total = approx. 3,850 kcal



An example MEAL PLAN is included below showing what this could equate to.

Meal 1:

  • 75g oats mixed with 250ml skimmed milk and a handful of dried cranberries
  • 1 whole egg scrambled with 2 egg whites
  • 1 apple
  • 100g low fat yoghurt

Meal 2:

  • 100g of extra lean beef
  • Mushrooms, kale, broccoli, tomatoes
  • 1/2 packet couscous

Meal 3

  • 120g chicken breast
  • ½  packet couscous
  • Stir fry veg including peas and corn


  • 2 hours pre-workout – 50g oats mixed with 100g low fat yoghurt and frozen berries (defrosted)
  • 30 minutes pre-workout – 2 small oranges

During workout

  • Squash

Post workout


  • 3 whole eggs
  • 50g almonds
  • 2 x Babybel cheese
  • Mixed salad
  • Peanut or almond butter (2 heaped teaspoon)

Before bed:

Nutrition Information:

Calories 3961, Protein 263g, Carbs 509g, Fat 97g