Need to gain weight!!!
- 06-01-2011, 08:29 PM
Need to gain weight!!!
Hey guys! I been in the internet most of the time looking for something that could help me out with my weight issues. I never been very conscious on my weight not until everybody kept telling me or make comment how tiny I am or how skinny I am. I eat a lot sometimes and I am not choosy when it comes to food. But sometimes I go work without eating at all. I work 9 hours a day and sleep late most of the time. I don't eat meat a lot but I do it rice to fill me up. I am looking for something that could help me gain weight. I am also very scared to do exercise because I am very scared to lost more weight. Please let me know any advise or any information is appreciated.
Thanks a lot.
- 06-01-2011, 11:43 PM
eat your butt off, drink milk, plenty rest, train hard. spend time searching on this forum. we answer your questions all the time. just take time to search the forum and you will find your answers.
- 06-02-2011, 05:32 AM
Eat eat eat !
I know you may have heard this loads of times, and you may even think ''But i eat loads??!!'' ...
I used to think that i 'ate a lot' ... until i calculated the calories, carbs e.t.c and realised i actually don't eat a vast amount at all...
I was 140 pounds at 5fooot 10 ... now I'm 161 pounds.... because i tailored my diet to take in more calories over my maintenance.
Your 'maintenance' is the amount of calories you need to consume to stay at the same weight as you are now, if you drop below that you'll lose weight, if you go above you WILL gain weight.
So what you need to do is sort out your meals, make sure you eat 5 to 6 meals a day, aim to eat every 2.30 to 3 hours a day... and if you dont have time ... PLAN!
Make food on the sunday and freeze or fridge it ready for days next week, remember if you fail to plan, you plan to fail.
Oh also, there is NO product out there that will magically make you gain weight.... Protein shakes and weight gainers are GREAT to add to you CURRENT tailored diet, them alone will not help you with your goal.
Exercise should be done, i would personally say don't do cardio (some may comment otherwise), but hit the gym, not too hard, maybe 3 time a week. Stay lean!
Oh and do NOT use AAS or PH, at your weight, they will NOT help you.
Hope this helped
06-02-2011, 07:45 AM
Thanks guys I appreciate the suggestions. I will have a better meal plan and eat a lot. I will also try to drink milk though it makes me sick to my stomach and take rest for sometimes. I will have it all recorded from day one to 30 days and see how it works on me. Hopefully at least I could hit the 100 pounds. I used to be 110 before and I miss my old body...
06-02-2011, 10:15 AM
Exercise alone will make you lose weight. This is a misconception and commonly so as yes, lifting heavy weights will burn calories and provide a hell of a cardio workout. Also, your sleep habits need to change. You need to make it a point to get to bed early so you can be up early. This allows you more time to eat and you can evenly distribute your meals throughout the day. As a result, it will be easier to meet the calore requirements in order for you to gain weight.
Here's an article you can use as a foundation point:
http://stronglifts.com/how-to-gain-w...r-skinny-guys/Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”.
Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.
1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay.com. You need at least your body-weight in lbs x 20kcal daily to gain weight.
A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:
- 1m70/5’7″ at least 70kg/154lbs
- 1m75/5’9″ at least 75kg/165lbs
- 1m80/5’11″ at least 80kg/176lbs
- 1m85/6’1″ at least 85kg/187lbs
- 1m90/6’3″ at least 90kg/200lbs
3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.
Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes.
Lunch & Dinner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.
Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes.
Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.
4. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:
Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.
Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.
5. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don’t know where to start, check StrongLifts 5×5. Some tips.
Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively.
Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row.s
Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you’ll no longer be skinny. Squat often.
Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.
6. Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.
Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it.
Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.
Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day.
Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym.
7. Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything.
Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating.
Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress.
Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. Use the StrongLifts 5×5 spreadsheet.
Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs.
Breakfast: 100g oats, 50g raisins, 1scoop whey
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Lunch: 200g white pasta, bolognese sause, parmesan cheese
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Post workout shake: 1.5scoops whey, 60g oats, milk, banana
Dinner: 200g white pasta, bolognese sause, parmesan cheese
Pre bed: cottage cheese, berries, flax seed, fish oil
06-03-2011, 10:03 AM
Thanks purebred. I'm missing a lot of information not until I got a message from you. I am very excited to start this new step and looking forward to my weight progress. I will track every single bit of it and will see what will be the outcome of my hard work. Thank you so much guys!!!
06-03-2011, 10:30 AM
If milk makes you sick to your stomach, there are MANY other calorie dense options that will help you healthfully gain weight. Peanut butter (or any nut for that matter), Avocado, Coconut oil are all great examples of healthy fats. Also eggs are a great source of protein and fat.
Until you know EXACTLY how many calories you are eating, you shouldn't assume you are eating a lot of food. You probably aren't eating enough. Do the math throughout the day and find out what your macros are. Figure out what your maintenance calories are. Above that maintenance number is what you SHOULD be eating.
06-04-2011, 11:21 PM
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