I need to gain weight!!

[Sindre]

Hi everybody, I've been thinking about this thread for some time, and now I'm going to post it. I need some real good advices on how to gain weight.

All my life, I've been very underweight. I'm 22 years old, 175 cm and about 53-55 kg. No matter what I eat, I don't seem to go up in weight. I face the opposite problem than everybody else. I've been a bit frustrated all my life about all the intense weightloss-fixation, when nobody cares to think about how it is to have the opposite problem. Why don't anybody make me a product that will help me gain weight?

Of course there are alternatives already out on the market, but I want to know the best one. In 2005 I started weight lifting and situps 3 days a week and kept it going for about 2 months. I combined this with some sort of shake I was told would be good (it tasted awful, even though it was chocolate) and some creatine. I could see some results. My body looked a bit more muscular, but not much. I was still thin. I think I was 58 kg at the most. But it didn't take long before I was back to my old habits, and the training have been totally gone now for 2 years.

And there's another problem... the big problem, that this topic was really going to be about: I am extremely ..I don't know the right word in English. But I don't like much food. I have a eating-problem (and it's not that I'm eating too much ) I simply don't like the taste of most food. So I don't have a big variation in my eating. It's been like this all my life. I was hoping to grow it off as I got older, and I'm actually eating more now than before. But still not enough.

Even though I agree that becoming vegetarian or vegan is a good and right thing to do, it simply feels impossible to even go there for me, at least right now. Then I wouldn't eat anything. I can't live on fruit. Even the fruit I like, I can't eat much of it at the time. I can't afford to get any thinner. I'm at my thinnest. It can and most only go up from here. So I have to stick with my not-so-healthy food habits just to keep living. Ironic, isn't it? I don't think my body looks nice inside (at least I've never smoked, but still). I am secretly concerned that this lifestyle won't be good in the long run. But what should I do? I want to break out of it. How can I start to gain weight at the same time as I'm gradually giving up my old food-habits? I don't even know if it's possible.

Some examples of what I like to eat and drink:
French fries (lots of it, since I was a boy)
Hamburgers
Pizza (and not vegetarian pizzas)
Soda (Cola) (lots of that to, every day.. ) (but I recently started reducing this to only Thursdays-Sundays) (that's 30-40% less cola-consume a week)
Chicken
Pasta
And the list goes on...

I know this must have been a nightmare to read for you veg(e)an/tarians out there.

Anyone been in my shoes, or at least somewhere near by? I really appreciate any advice. I will trust it more coming from you guys, who are not trying to sell me anything

Thanks and happy new year to you all!

[Derek Pankaew]

Well the first thing you need to do is buy ...

Just kidding

It sounds to me like you've been doing something a certain way, and it's created a certain result (a problem) - But you don't want to change what you're doing, and you're adamant about doing things your old way.

What kind of magic pill/advice do you expect us to give you that would allow you to keep eating the way you do, yet get the results you want?

How badly do you want it? (And why? Your own personal health and energy/wellbeing? Or insecurities, what others think, etc?)

I think the answer to your question would come from really taking care of yourself - But first you have to get in touch with your desire to actually do that.

My 2 cents =)

- Derek

[Sindre]

Originally Posted by Derek Pankaew

What kind of magic pill/advice do you expect us to give you that would allow you to keep eating the way you do, yet get the results you want?

Well, I would like to know how not to lose more weight while at the same time transferring to more healthy eating-habits. It seems to me that it would be difficult to gain weight if I want to eat more healthy? The stuff I'm eating is widely known to produce more weight on 90% of the people eating it. But not me. However, I have no problem losing weight. I'm struggling already to keep the weight as it is.

[Derek Pankaew]

A healthy diet will strip excess fat; but only exercise will build muscle. Most people who need to "gain weight" actually need to gain muscle - And loading up on fattier foods isn't going to help. It's very rare for a person to "need more fat."

If you transfer to a healthier diet, I doubt it would cause you to lose even more weight if you're already underweight. Just make sure you're getting enough calories so your body doesn't have to burn fat or even protein for energy. If you're undereating, no matter what diet you're on that wouldn't be healthy.

[Sindre]

Originally Posted by Derek Pankaew

It's very rare for a person to "need more fat."

You just might have found that "very rare" person
No, you're right. It's muscles I need more of. Like I said, I think I have enough of that fat-stuff inside my body already. But I'm a slow eater and I eat "less than normal". I have big difficulties doing something about that.. Always have. So I'm also wondering if someone has advice on how to eat more/faster? It's extremely difficult to get help in this area.. No one has ever thought about that. Everybodys just concerned on "losing weight". I've tried doing something about this for myself so many times, but without any luck..

[SmellyOrc]

Small list of good foods:

• Chicken breast
• Salmon
• Metabolic Drive
• Tilapia
• Cod
• Tuna
• Lean beef
• Broccoli
• Spinach
• Onions
• Carrots
• Cottage cheese
• Walnuts
• Almonds
• Natural peanut butter
• Olive oil
• Fiber One cereal
• Brown rice
• White rice
• Yams
• Potatoes
• Whole wheat pasta
• Black beans
• Chick peas
• Kidney beans
• Lentils

But I don't like much food. I have a eating-problem (and it's not that I'm eating too much ) I simply don't like the taste of most food. So I don't have a big variation in my eating. It's been like this all my life. I was hoping to grow it off as I got older, and I'm actually eating more now than before. But still not enough.

There's the problem. I don't like the taste of most foods either. At dinner, I pour a ♥♥♥♥♥♥♥♥ of apple juice over my food, just for the taste
Thing is: fix it, or get over it! Meaning: either get good, healthy foods that you do like to eat, or just get over the bad taste and EAT!

No matter what I eat, I don't seem to go up in weight.

I'll answer that quote with another quote:

You can eat a lot without gaining weight, because you DON'T EAT A LOT!

'Nuff said.

Now, on the the standard stuff:

• Eat ~6 times a day...
• ... with 2.5-3 hours in between meals
• Eat complete, lean protein with every meal
• Drink water with every meal
• Eat vegetables every feeding opportunity
• Eat healthy fats daily
• Don't drink beverages with more than 0 calories
• Eat whole foods instead of supplements whenever possible
• Eat as wide a variety of good foods as possible
• Eat as much fruit as possible, but don't overdo it

Follow these rules, and you'll gain weight. Guaranteed!

[Groundless]

When you lift weights do you lift intensely?

Do you squat or deadlift?

THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "


At 120 pounds, to gain weight (some will need to be fat) you will need at least 200 grams of protein daily.

As a hardgainer you will need to limit your workout length to 30-45 minutes no more than 3 days a week and you may benefit from 2 days per week.

Are you using compound movements? Chins, Dips, Deadlifts, Squats? These are what you need to stimulate your bodies natural growth mechanisms.

You should never do more than 3 sets per exercise, and preferably no more than 2 sets. You should aim for concentric muscular failure....i.e. you could not do another rep if someone pulled a gun on you at that moment and threatened your life to do another rep or die.

You will need to not do any cardio other than casual walking during your gaining phase.

Squat. Squat like your life depended on it. If you want to gain muscle, the squat is THE proven exercise to get the job done. Look up on the internet "20 rep squat" or "squat and milk" and you will see the intensity required to gain muscle mass.

milk. Drink a gallon of milk per day. Eat. Eat many times per day and have protein at every feeding.

I have the opposite pronlem as you. I am an easy gainer in muscle and fat. I do understand your pain. My weightlifting buddy would eat multiple whoppers in front of me whilst I had a diet coke and a regular burger.......i hated him for that.

[Ninja]

With all that salt in your diet, it's no wonder you don't like vegetables. try some cucumber: if it tastes like nothing, your tastebuds are desensified. You need to cut all that salt and other strong (artificial) flavors out of your diet (better for your bloodpressure too!) and after a while, you'll notice that vegetables will taste very different.

You could also try adding nuts and seeds to your diet. A friend of mine used to be underweight and she began stirring crumbled walnuts through her rice, an advice from her doctor. That doctor also said that the key isn't to eat more, but to eat more often. It's better to eat 6-8 small meals than to eat three big ones. My friend used to take extreme measures, like skipping breakfast and slowing down her metabolism, to gain weight. It worked, but she felt really ill, had trouble concentrating, and lacked all kinds of vitamins. When she started eating breakfast again, the kilos flew off and she ended up weighing less than before trying to cheat the weight on. Never skip breakfast!

[VacMan]

Sindre,

Gaining weight is a simple function of getting enough calories.

SmellyOrc is right, those are good foods, but if you don't get enough of them you'll still stay at your current weight.

Without knowing your bodyweight/height/age/etc. I can't give you an exact number, but my guess would be that you're going to need around 3,000 calories every day if you want to gain weight at about a pound a week.

Good luck.

[Danni4343]

First of all, believe it or not, gaining weight is as hard as loosing weight!!!!


First, you need to figure out the amount of calories you take in per day. To gain weight, you need to double the amount of calories you take in per day. Also, eat highly enriched calories food listed in one of the above post.

[mlc82]

Originally Posted by Groundless

When you lift weights do you lift intensely?

Do you squat or deadlift?

THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "


At 120 pounds, to gain weight (some will need to be fat) you will need at least 200 grams of protein daily.

As a hardgainer you will need to limit your workout length to 30-45 minutes no more than 3 days a week and you may benefit from 2 days per week.

Are you using compound movements? Chins, Dips, Deadlifts, Squats? These are what you need to stimulate your bodies natural growth mechanisms.

You should never do more than 3 sets per exercise, and preferably no more than 2 sets. You should aim for concentric muscular failure....i.e. you could not do another rep if someone pulled a gun on you at that moment and threatened your life to do another rep or die.

You will need to not do any cardio other than casual walking during your gaining phase.

Squat. Squat like your life depended on it. If you want to gain muscle, the squat is THE proven exercise to get the job done. Look up on the internet "20 rep squat" or "squat and milk" and you will see the intensity required to gain muscle mass.

milk. Drink a gallon of milk per day. Eat. Eat many times per day and have protein at every feeding.

I have the opposite pronlem as you. I am an easy gainer in muscle and fat. I do understand your pain. My weightlifting buddy would eat multiple whoppers in front of me whilst I had a diet coke and a regular burger.......i hated him for that.

Groundless beat me to it- If trying to gain (lean) mass, the Squat is King.

All about Squats:

Exercise Instruction -- How to Squat

Bodybuilding.com - Cyberpump - How To Squat: Proper Techniques For A Perfect Squat.

Learning the squat


If you aren't doing these already, be sure to spend quite awhile learning the proper form and technique, and using a weight you can easily control for higher reps (15-20) before you attempt anything crazy.

DO NOT attempt the "20 Rep Squat" listed above (also called "Breathing Squats"- this is not just doing sets of 20, just look it up- these are more like "Squats From Hell") until you're well versed in what you're doing! It's a great way to do them once you're proficient though!

[VacMan]

Lots of good advice coming from this thread, but...

Remember, exercise will NOT help you gain weight.

It will only help you LOSE weight.

Anything that expends calories will take away from your body mass.

If you want to gain weight you must first get your diet in check.

You MUST eat above your maintenence calorie level.

Think of calories as "clay" or "building blocks."

The way you exercise will help define HOW that clay looks, or how those building blocks are arranged.

You can do all the squats you want and if you don't eat enough, you'll get nowhere. Fast.

[SmellyOrc]

@Groundless I love that story
Great advice here, too. Now, Sindre, read all of it, and get to work!

[Ninja]

Not true, Vacman! Exercize will help you gain weight, because you'll build more muscle tissue and muscle weighs more than fat.

that's the beauty of exercize: you lose weight of you're to heavy and gain weight if you're to light.

[Danni4343]

Originally Posted by Ninja

Not true, Vacman! Exercize will help you gain weight, because you'll build more muscle tissue and muscle weighs more than fat.

that's the beauty of exercize: you lose weight of you're to heavy and gain weight if you're to light.

People get fat (or at least gain some fat) before they start a workout routine. I think he is trying to gain some fat before he starts working out. So that you have some fat that can be turned into muscles.

[mlc82]

Originally Posted by Danni4343

People get fat (or at least gain some fat) before they start a workout routine. I think he is trying to gain some fat before he starts working out. So that you have some fat that can be turned into muscles.

It doesn't work that way (but it's a really common misconception), fat doesn't actually turn to muscle at all. The reason many people (mainly men) tend to get a little fatter while building muscle is from a slight excess of calories, usually done delibertately to ensure you're taking in enough to build muscle mass, which can cause you to also gain a little fat on top of it.

[Sindre]

Originally Posted by VacMan

Think of calories as "clay" or "building blocks."

The way you exercise will help define HOW that clay looks, or how those building blocks are arranged.

You can do all the squats you want and if you don't eat enough, you'll get nowhere. Fast.

Thank you everybody, great advices. I loved your example here, VacMan. You described it in a way I never thought of before. I'll remember that when exercising.

But would you guys recommend me to first start eating more (someone mentioned 3000 calories a day, and 6-8 small meals a day), and gain more weight first, and then after gaining some weight, begin exercising? What will be the best approach in my situation right now? I don't wish to lose more weight, so I feel it could be right to "make the building more solid" and have a better chance to make it even more solid when beginning exercising later. Instead of risking to make the building weaker by starting exercise right now, while I'm still not eating as much as I should...

I appreciate your advice, guys.

[bwb]

Have you talked to your doctor about your concerns? One possibility is an overactive thyroid gland. Your doctor should test you for this and any other common causes of high metabolism.

[Groundless]

Originally Posted by Sindre

Thank you everybody, great advices. I loved your example here, VacMan. You described it in a way I never thought of before. I'll remember that when exercising.

But would you guys recommend me to first start eating more (someone mentioned 3000 calories a day, and 6-8 small meals a day), and gain more weight first, and then after gaining some weight, begin exercising? What will be the best approach in my situation right now? I don't wish to lose more weight, so I feel it could be right to "make the building more solid" and have a better chance to make it even more solid when beginning exercising later. Instead of risking to make the building weaker by starting exercise right now, while I'm still not eating as much as I should...

I appreciate your advice, guys.

Gaining fat does not help you gain muscle later. The best you will likely do is gain some fat while putting on muscle. Ideally when you look in the mirror and you have love handles - stop the mass gaining and cut. DO NOT GET TOO FAT in your quest for mass gains. I'd hate to see you go the opposite direction of gaining useless weight on your person.

Learn to squat. Then squat. Eat like a bear. Carefully monitor your fat weight and body weight - ideally with calipers.

[Derek Pankaew]

Originally Posted by Sindre

Thank you everybody, great advices. I loved your example here, VacMan. You described it in a way I never thought of before. I'll remember that when exercising.

But would you guys recommend me to first start eating more (someone mentioned 3000 calories a day, and 6-8 small meals a day), and gain more weight first, and then after gaining some weight, begin exercising? What will be the best approach in my situation right now? I don't wish to lose more weight, so I feel it could be right to "make the building more solid" and have a better chance to make it even more solid when beginning exercising later. Instead of risking to make the building weaker by starting exercise right now, while I'm still not eating as much as I should...

I appreciate your advice, guys.

I see health as a whole package. I wouldn't use the work "risking" if you're starting to exercise - Other than extreme circumstances, exercising can only help your body, not harm it.

And you definitely would not start eating more pizza, fries, and burgers to "prep" for exercise. If you're looking to give your body energy to fuel movement, and building blocks to build muscle, getting more empty calories is not the first step.

while I'm still not eating as much as I should...

How do you know you're not eating as much as you should? What are you basing your "should" criteria by?

Since you're eating a lot of high-fat foods, which are by nature calorie-dense, you're probably getting more than enough calories for a person of your body weight. What your body needs isn't "more food"/more calories, it's higher quality foods that allow your body to do what it needs to do.

To track how many calories you're actually getting, and if you're eating "enough," try: Nutridiary :: Free Online Diet Diary

Cheers

[Sindre]

Originally Posted by Derek Pankaew

How do you know you're not eating as much as you should? What are you basing your "should" criteria by?

Since you're eating a lot of high-fat foods, which are by nature calorie-dense, you're probably getting more than enough calories for a person of your body weight. What your body needs isn't "more food"/more calories, it's higher quality foods that allow your body to do what it needs to do.

So you're saying that I get enough calories from what I already eat, and that I could just start exercise? And then gradually reduce the junk and replace it with more healthy food? (It won't take only a day, I can tell you).

Thanks for the link, I'll check it out.

[Mark Lapierre]

Dunno if it will make you feel any better about your situation, but I was the same when I was 22, though I'm 8cm taller. Not quite the same though, I did have a few foods I liked eating at that age, but the list was scarily like yours (thankfully I wasn't a huge fan of soda).

I can't help with muscle gain, and of all the methods of weight gain I've tried, none of them have been healthy or affordable or appetising (except perhaps to visit France for 2 weeks and live with a Greek family for one. I put on 6kg).

But perhaps I can help with your appreciation of food. Like I said, I used to limit myself to a few selections, usually things loaded with the flavours which come with most fast foods. Loads of fats, oils, sugars, salts. I'm grateful that I changed my diet before it became too much of a habit (a few years before that I was living at home and eating the healthy food my Mum cooked. I didn't like it, but it was healthy).

I'm not sure exactly what changed my attitude towards food, but here's a few things which I'm sure helped:

1) Eating with friends who love food. Somehow just being around people who knew how to cook well and who loved doing so made the food taste better.

2) Variety. I decided that my palette was as emaciated as my body, so whenever I went to a restaurant I first decided to pick something from the menu I'd never tried before. Surprisingly I actually liked most of it. Eventually once in a while I'd decide to pick something specifically because I had no idea what it was (if I went to a Chinese restaurant for example)

3) Combine flavours. This will have to wait until you have some favourable flavours you can combine. Don't be afraid to throw things together even if it seems as if you shouldn't (it might not work, but it might also turn out fantastic). I love feta, eggs, and avocado. Try this. Melt a dollop of butter in a pan, add a pinch of turmeric, crumble some firm feta and dump it in the pan then stir for about 10 seconds. Add some well beaten eggs and then stir until it's well scrambled. Mash up an avocado with a couple of tablespoons of mayonnaise, a tablespoon of lemon juice and a couple of teaspoons of honey. Spread the avocado/mayo dip thickly over some toast, then spoon out the scrambled eggs/feta on top. Top with some chopped chives. It's probably too much for most people, but it's delicious to me! (and packed with protein and fat)

[Sindre]

Mark Lapierre: So there's light in the end of the tunnel? Good to know. I have taken the first step by writing about it here in the forum, and getting lots of good advices. Now the big challenge is to put it to life. I think it will be a long process. But I will begin that process. Today I'm going shopping for some food.... I couldn't translate all of the food-suggestions, but I will begin with some of the things I understood. Like peanut butter

Btw, I'm not much of a cook and I hate cooking...

[Bonkers]

I have the same problem as you, its an incredible struggle to gain weight. And you know what the solution is? Eat More!

If your not feeling bloated you need to eat, just keep eating and eating. If your after some serious weight gaining power, I present to you:

The Bonkers Shake
4 x Tb Olive Oil
4 x Tb Penut Butter
3 x Tb Honey
1 x Large Banana
2 x Tb Protein Powder
5 x Cups Milk

Total of ~2000 calories

Used to add in a cup of oats but don't usually now as I used to take it to uni in a water bottle and with oats in it its too thick to drink (more like porridge than a milkshake.) You will gain fat with this shake, but at your current level I think you're going to need to put some fat on.

Oh and it does taste delicious, you can't taste the olive oil at all.

Im 5'8" and was 50KG at the start of 2005, then made it to 65KG by the start of 2007. I did this by eating an average of 4500 calories a day, which was often 4/5 large meals + 2000 cal milkshake.

Cheers, Tim

[mlc82]

Originally Posted by Bonkers

I have the same problem as you, its an incredible struggle to gain weight. And you know what the solution is? Eat More!

If your not feeling bloated you need to eat, just keep eating and eating. If your after some serious weight gaining power, I present to you:

The Bonkers Shake
4 x Tb Olive Oil
4 x Tb Penut Butter
3 x Tb Honey
1 x Large Banana
2 x Tb Protein Powder
5 x Cups Milk

Total of ~2000 calories

Used to add in a cup of oats but don't usually now as I used to take it to uni in a water bottle and with oats in it its too thick to drink (more like porridge than a milkshake.) You will gain fat with this shake, but at your current level I think you're going to need to put some fat on.

Oh and it does taste delicious, you can't taste the olive oil at all.

Im 5'8" and was 50KG at the start of 2005, then made it to 65KG by the start of 2007. I did this by eating an average of 4500 calories a day, which was often 4/5 large meals + 2000 cal milkshake.

Cheers, Tim

Holy crap, that is one hell of a mass gainer shake! I think I'll try it, but modify it for less fat and some more carbs from oats- if you grind them in a coffee grinder first, then blend much more easily and aren't thick

[sunj]

You're not alone buddy, I'm 5'5" and I weight only 110lbs or 55kg. I been skinny since I was 10 years old. I've been lifting weights, but not as frequently as I should. I've only been doing once a week. I eat till I get full, but I can only eat like 2 times a day.

My arms have gotten a little thicker, but not much. I'm still happy though. I'm going to try that milkshake thing out. I hate those nasty protein shakes, the power doesn't mix good even in a blender.

I'm benching 85lbs (43kg) right now. I will increase it by 10lbs (5kg) every week and see if I can get to 200lbs (100kg). My goal is to weigh 150lbs. I'm only 40lbs away. I worked out today (benched). Now I'll do some push ups.

[KennethFoo]

I'm another skinny guy in the town. Being skinny has been the worst experience for me.. >"<.

Most of the people I met the first time would comment me about this. I guess it's because of my eating habit, I just not eating enough.

Anyone have a recommend how to calculate eating calories? Anything to refer to?

[SmellyOrc]

Originally Posted by sunj

I'm benching 85lbs (43kg) right now. I will increase it by 10lbs (5kg) every week and see if I can get to 200lbs (100kg). My goal is to weigh 150lbs. I'm only 40lbs away. I worked out today (benched). Now I'll do some push ups.

You can't keep adding weight every week, or even every other week. It will stop sometime. Btw, do you even train your legs?

[Samuel Bryson]

Exercising will often correct energy imbalances whether up or down. Exercise will make you eat more and if you are underweight typically you will find yourself gaining muscle mass. Alternatively if your overweight exercise has more of an appetite supressing effect and while you may eat more it generally is not as much as what you take in. Exercise is truly amazing stuff, a very complex interplay of all sorts of homrones which regulate all sorts of things!

So for those of you who are to skinny try exercising more. I know it sounds paradoxical but often it helps, if even then you are still losing weight you may have to try and force yourself to eat a little more... BUT NOT MUCH! For never should you overload your body quickly... increase the amount you eat gradually over a long period of time and your body will slowly adjust to the energy changes by (if your exercising) adding a little more muscle to your frame.

See: Total Wellbeing: The Many Benefits of Exercise, Part 1:
If you want to learn some more cool benefits that exercise provides.

[Mark Lapierre]

Doesn't work for me, Samuel. I exercise at least 30 minutes a day. Still skinny.