I want to gain weight. Advice?
Good afternoon, fellow HEthens.
I’m about 5’9” (1.75m) tall and currently weigh 123,4 lbs (56 kg).
I started working out a month ago, and have unintentionally lost 9 lbs since (didn’t change my eating habits).
It seems like no matter what I eat (and I eat A LOT), I never gain anything. Except that time when I gained 20 lbs in 3 months while staying over at my friends house and eating nothing but junk food.
I figured I must be doing something wrong and wanted to ask for advice, since some of you seem to be experts with this kinda stuff? Thanks :]
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It’s in your head. I too have a fast metabolism and what not, and I thought I ate quite a lot, untill I read “the 4h body” and this article http://stronglifts.com/hardgainers-gain-weight-skinny-guys/ It turned out I still didn’t eat enough. I started working out and drinking more milk. (Gomad) If you drink your calories, it’s much easier to take in a lot. (600+kcal per liter of whole milk) Working out truly does wonders. I gained 7kg, and I always thought that whatever I did, I couldn’t gain weight. I’m studying hard for my finals and unfortunately the gym is closed and I notice I start to have less of an appetite etc – so the inverse is true as well. I think going to the gym would be good for you.
The key is in the numbers: Knowing what you consume daily is a necessity (amount of kcal). You can calculate on fitday.com for example. Make a goal for yourself and a profile at http://www.bodybuilding.com (and ignore the overly muscled adds :p) Tell your friends so you’ll commit, or make a bet, or have a ‘buddy’ with whom you do this ‘project’. Good luck with all that! Keep us posted.
@flightfacilities, The things in my current diet I need to address are white flour, mayo, artificial sweeteners, too much caffeine and red meat, I don’t drink much milk – I try to drink almond milk I don’t know which is more healthy because I don’t have access to natural milk, processed foods that are truly just substitutes for real food, GMOs, other chemicals or steroids in my food. I try to eat brown eggs and organic fruit/veggies when it’s in the budget. Any meat on the commercial market is pretty fucking unhealthy so eat sparingly, seafood is the better way to go since they don’t farm it to such a degree.
I’m just trying to stress that if you’re going to put on weight do it conscientiously. Poisonous junk in the body is physically apparent and fat looks awkward without some muscle under it so don’t stop exercising just because you think it burns too many calories. Exercise increases your appetite – do core exercises especially.
if you want to gain weight while working out, eat an extra 500 calories a day (two healthy snacks a day extra) and up whatever weights you are using. High repetitions and low weight equals losing weight. lower repetitions and higher weight gains muscle (but you will need the extra calories for your body to make the extra muscle). that simple. trust me you wont look like a body builder, youll look toned and healthy.
@flightfacilities, You certainly have very strong metabolism. Try and eat protein-rich food. While gaining weight exercise is optional as long as you’re eating healthy. Adding eggs and almonds in your diet can really help. Stay away from weight-gain supplements for now; you can try one of those if a strong diet doesn’t work out for you.
@lesterdeguzman, I also heard it makes it extra hard to fall asleep. I’ve pretty much been doing this all my life though, and I gotta say it hasn’t really worked out for me ;)
@alljuicedup, Okay, here’s the truth. There’s no huge work out plan or anything. I’m too lazy to actually stick to it. Or even plan it.
Since at my college PE is mandatory, I get half of my exercise from there. 3 h per week consisting of running, artistic gymnastics and athletics for the most part (also some hockey, basketball, handball, volleyball etc.).
Then I usually go swimming once a week for 2 hours (used to go 6 days a week). On saturdays and sundays (for 1 – 1.5 h) I lift weights and do some core exercises. Occasionally, I do some yoga. But there’s also times where I just sit around for weeks and do nothing, and then get sore from walking 10 ft to the fridge to get some food.
@adamm0ss, Been there, done that. It works. completely forgot what it feels like to be hungry.
@beyond, haha, smooth. my friend and I might actually go to Maksuda this year. writing a research paper on romani ghettos.
@danfontaine, Your diet doesn’t sound bad. It might even work for me! I’m already eating most of the stuff you mentioned. Could add some more butter to everything though.
@iris, I absolutely love nutella :D.
You can have some of my chunk =oD
No really though, eat lots of nuts and seeds (also good for the skin, heart and hair), add oils to salads etc. Such as coconut oil, olive oil (not the cheap icky stuff). Eat avocados! They are so yum and diverse! Full cream milk for snacks…you could add in a protein powder too if you wanted…lots of complex carbs (wholegrain bread/ rice/ pasta…) they seem to be naturally higher in calories than their white alternatives. Chocolate =o)
@lesterdeguzman, there’s no scientific research to support this. In fact, it has been proven time and time again that meal timing and meal frequency have absolutely no effect on the overall level of your metabolism or the thermogenic effect of food (aka how many calories it takes to actually digest the food).
While the metabolism patterns will be different (a few large meals resulting in large spikes and quicker declines in insulin levels and metabolism whereas many small meals will produce more level increases with slower declines), the net calories burned as a result of your metabolism will be always be the same.
The only instances where meal timing has any tangible effect is immediately after lifting (your muscles are more readily accepting of nutrients, which results in better gains), and in intermittent fasting where after around16 hours of fasting, your resting metabolic rate actually INCREASES (contrary to popular belief and “broscience” that says you must eat 6 meals a day to keep your metabolism from slowing down… which has NO scientific basis), and it stays elevated over normal levels for around 60-72 hours. Which is what makes intermittent fasting such a good weight loss tool, since you can consume the same amount of calories daily, but by only eating during an 8 hour window and fasting the other 16, your metabolism increases and you can lose weight.
Otherwise, meal timing and frequency have 0 effect on the net thermogenic effect of food… the reason people who eat before bed are usually more obese than those who don’t has nothing to do w/ a decrease in metabolic rate or storing more fat while you sleep. It has everythign to do with the fact that most people who eat before bed eat shit that is high in unhealthy fats and empty carbs. Aka, they generally aren’t health conscious people to begin with. Eating at night and being overweight is merely a correlation, not a causation.
@spadoincle hit the nail on the head!
If you really want to gain weight (and look really good) don’t be afraid to lift heavy weights. You WILL NOT LOOK LIKE A BODYBUILDER OR GET “MANISH” AND “BULKY,” if you lift heavy. That is one of the worst misconceptions in fitness. You simply don’t have enough testosterone for that.
@flightfacilities, you say you’re lazy… well give this a shot. For just a couple weeks, try to hit the gym and stick to heavy weights and low reps. If you’re not afraid to learn how to do the big compound movements (dead lifts, squats, bench press, and pull-ups), you can create an incredibly effective and efficient workout routine.
I know people who spend hours at the gym 5/6 times a week and never see any significant changes because they don’t know what they’re doing. You can get in great shape with 3 hours or less a week of lifting (and thats including a lot of time spent resting in between sets lol).
And of course, make sure you’re eating a lot. Eat lots of healthy fats (mono saturated… but even a good amount of saturated fats are ok), lots of protein, and good carbs.
Of course, that’s if you want to look good, feal good, and overall be healthy and sexy… if you just want to gain fat, eat a bunch of shit high in sugars and bad carbs and crappy fats :P
Whey isolate protein supplement, lots of complex grains/rice I suppose
That’s if you’re working out and trying to put muscle mass on your frame – if you’re actually trying to fatten up for some reason yeah dairy lol, smoke weed and eat cereal.
@flightfacilities, Hey Soraya!
My main concern is that even if you do put on some weight, what happens then? You’ll probably just go back down to eating how you usually do and you’ll just lose it again. Maybe adding some muscle is the right way to go here, because it will stick with you and you won’t be so bony.
I agree with @alljuicedup, go lift some weights. Your not going to look like a body builder, you’re just gonna put some lean muscle on top of your bones. In general, low reps / high weight will make your muscle bigger stronger and high reps / low weight will pump them full of glycogen and make them toned, but not much stronger. If you do 8-12 reps you’ll get the best of both worlds and you won’t look so skinny.
I also sent you a message!
I’m on my way to gain weight also!
It’s soooo hard!
4 meals a day: a breakfast, lunch, snackl,diner. All should be equilibred with fruits, legumes and dairy products also.
You can also calculate your bmi, there are some websites which can also calcultae how much calories you should eat to gain weight regarding your weight and size. So then, you can check the calories of the foods you eat and try to eat the amount of calories you must eat per day to gain weight.
@flightfacilities, My dairy overload heart attack recipe is: Make your macncheese with butter and full cream milk, cook til ready, then drop sour cream, chilli sauce and tuna if your poor or red salmon if your rich, then top it off with some grated cheese, you will either be in the cardiac ward or need a crane, so they can squeegy your butt, in no time :)
@alljuicedup, ya know, it just dawned on me lol. I see what you’re saying but
You’ll never know your hypothesis untill you test it out. Not everyone is the same. We all have different genes which makes us unique, like some guys produce more testosterone than other guys that gives them an easier way to bulk up and become more muscle toned faster. Different body sizes and shapes that gives every individual the mass that appears to be so.
With that said most of our bodies operate or function differently than others. So i see your scientic view on it but I personally experienced this whole eating late at night routine and its worked for me. Maybe it’ll work for @flightfacilities as well but you’ll never know untill you try it.
Haha, I doubt you want health tips from me. Although when I had to gain a lot of weight, I would eat nuts constantly. I would get all the different kinds like cocoa almonds and everything. That worked pretty well.