Help gaining weight

[The Green Bean]

Age: 20

I'll start of by saying that I consider myself an athlete. I can sprint faster than most (all) of my taller and heavier peers. I also have an above average stamina. I occasionally jog 40 mins followed by 3 sets of 30 pushups and a 10 min swim. I am also not particularly weak. I have decent upper body strength.

I do not suffer from any medical conditions that I know off. I do have a problem with my posture however. I can not stand straight even when I try. No pain except slight pain upper back when standing for long periods 1hr+ doing nothing. Doctors have had different opinions. One said I had "weak lower back muscles." Another said I was lacking "calcium." A third said I was perfectly healthy and it was just the way it was.

Although I have no physical problems with being underweight I do look particularly thin especially my waist (25-26") and thighs and calves are thin. Upper body as I mentioned is more than acceptable.

It's also not like I eat less than anyone on the table. I have a pretty decent appetite. I drink 3 full glasses of milk everyday. I also tried lifting light weights but not very regular. But then again most were upper body exercises.

My Dad was always on the thin side. Apparently he was even thinner than I am at my age. But I really want to gain some muscle weight and the strength that will come with it.

One problem I face is that I'm in college and the workload and stress sometimes really get to me. Normally I have a good sleep cycle from 11-7 but I come home at 430 for a 2 hr break and have to go back and work. I can devote those 2 hrs to whatever I can do but I would prefer if I could do it at home.

To add to that I travel a lot. I'm away from home atleast 3-4 months a year. This always manages to upset my routines. And this breaks usually come in large chunks of 4 weeks but can be for just one week.

I would appreciate advice.

 

[crt1530]

Eat more.

 

[citan x]

Originally posted by: crt1530
Eat more.

Nuff Said.

 

[The Green Bean]

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

 

[apac]

Originally posted by: The Green Bean
Age: 20

I'll start of by saying that I consider myself an athlete. I can sprint faster than most (all) of my taller and heavier peers. I also have an above average stamina. I occasionally jog 40 mins followed by 3 sets of 30 pushups and a 10 min swim. I am also not particularly weak. I have decent upper body strength.

I do not suffer from any medical conditions that I know off. I do have a problem with my posture however. I can not stand straight even when I try. No pain except slight pain upper back when standing for long periods 1hr+ doing nothing. Doctors have had different opinions. One said I had "weak lower back muscles." Another said I was lacking "calcium." A third said I was perfectly healthy and it was just the way it was.

Although I have no physical problems with being underweight I do look particularly thin especially my waist (25-26") and thighs and calves are thin. Upper body as I mentioned is more than acceptable.

It's also not like I eat less than anyone on the table. I have a pretty decent appetite. I drink 3 full glasses of milk everyday. I also tried lifting light weights but not very regular. But then again most were upper body exercises.

My Dad was always on the thin side. Apparently he was even thinner than I am at my age. But I really want to gain some muscle weight and the strength that will come with it.

One problem I face is that I'm in college and the workload and stress sometimes really get to me. Normally I have a good sleep cycle from 11-7 but I come home at 430 for a 2 hr break and have to go back and work. I can devote those 2 hrs to whatever I can do but I would prefer if I could do it at home.

To add to that I travel a lot. I'm away from home atleast 3-4 months a year. This always manages to upset my routines. And this breaks usually come in large chunks of 4 weeks but can be for just one week.

I would appreciate advice.

Everyone's metabolisms are different. There are people that gain weight if they eat 1500 calories a day, and then there are those like me who can eat 3000+ calories a day and stay skinny as hell. In general, calories in > calories out = weight gain. You obviously burn more calories than those around you!

A couple pieces of advice that might help:
1) Definitely start lifting, or doing something else that builds muscle, like lots of hiking. Try going 3 times a week for 6 weeks and I guarantee you'll put on a few lbs.
2) Eat more! This is especially important if you start working out. Also, carbs and protein are your best friends. When I was dating a vegetarian I felt like I had no energy cause she'd feed me vegetables all day. Now when I get home from the gym I literally crave a meat & potatoes dinner .

Weight gain shakes like CytoGainer may help you get more calories if you're having trouble.

edit: specifics to eat? Good sources of carbs are whole wheat noodles, brown rice, potatoes, and bananas. Good sources of protein are chicken, steak, fish (canned tuna is great, albeit a little high in sodium), eggs, cheese, etc.

 

[crt1530]

Originally posted by: The Green Bean

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

Keep a log of everything you eat for a week. The next week, eat two of everything you ate the week before.

 

[The Green Bean]

Originally posted by: crt1530

Originally posted by: The Green Bean

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

Keep a log of everything you eat for a week. The next week, eat two of everything you ate the week before.

:roll:

 

[Deeko]

Originally posted by: The Green Bean

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

There's yer problem. Just because it looks like you eat a lot, doesn't mean you are eating enough. If you aren't gaining weight with the amount you're eating, well, you have to eat more. If you're trying to add muscle, eat more protein and complex carbs.

 

[Deeko]

Originally posted by: The Green Bean

Originally posted by: crt1530

Originally posted by: The Green Bean

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

Keep a log of everything you eat for a week. The next week, eat two of everything you ate the week before.

:roll:

Why are you rolling your eyes? Do you want some magical answer that doesn't involve eating more, that will make you gain weight? It's simple science. Your body is burning the calories you are taking in. Therefore, you need to take in more calories, until you cross the point where you are taking in more calories than you burn. Now, what kind of calories & what kind of activities you do will determine if that new weight is muscle or fat, but I guess you don't really want "real" advice, huh.

 

[The Green Bean]

Originally posted by: Deeko

Originally posted by: The Green Bean

Originally posted by: crt1530

Originally posted by: The Green Bean

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

Keep a log of everything you eat for a week. The next week, eat two of everything you ate the week before.

:roll:

Why are you rolling your eyes? Do you want some magical answer that doesn't involve eating more, that will make you gain weight? It's simple science. Your body is burning the calories you are taking in. Therefore, you need to take in more calories, until you cross the point where you are taking in more calories than you burn. Now, what kind of calories & what kind of activities you do will determine if that new weight is muscle or fat, but I guess you don't really want "real" advice, huh.

Perhaps I should ask how do I make myself more hungry. I can't stuff myself to the point where I end up puking... That's what WILL happen if I try to eat double of what I ate last week.

 

[Deeko]

What are your eating habits? Try eating more frequently. Eat 5x a day or so, in smaller portions. Not only does this keep your metabolism high so you don't add fat, it makes it easier to gradually increase the quantity that you're eating.

Also, exercise makes you hungry. Lift weights, low rep stuff, compound movements like squat and deadlift. Yes this makes it difficult to do at home, but you've gotta do what you've gotta do. This is also key to adding muscle and not fat - if you're doing strength-building muscle, your body will use the extra calories to add muscle.

 

[SociallyChallenged]

Originally posted by: The Green Bean

Originally posted by: Deeko

Originally posted by: The Green Bean

Originally posted by: crt1530

Originally posted by: The Green Bean

Originally posted by: crt1530
Eat more.

I don't eat "less." Anything in particular I should be eating "more"? :/

Keep a log of everything you eat for a week. The next week, eat two of everything you ate the week before.

:roll:

Why are you rolling your eyes? Do you want some magical answer that doesn't involve eating more, that will make you gain weight? It's simple science. Your body is burning the calories you are taking in. Therefore, you need to take in more calories, until you cross the point where you are taking in more calories than you burn. Now, what kind of calories & what kind of activities you do will determine if that new weight is muscle or fat, but I guess you don't really want "real" advice, huh.

Perhaps I should ask how do I make myself more hungry. I can't stuff myself to the point where I end up puking... That's what WILL happen if I try to eat double of what I ate last week.

You don't make yourself more hungry. If you want to gain mass, you should never, EVER be hungry. With your weight right now, you could probably bulk with slightly less than 3000 calories, probably even fewer. Trust me, you can make yourself eat. Crt's advice is correct in the aspect that you may think you're eating enough, but when it comes down to the numbers, you really aren't. You're gonna have to increase your total caloric intake and you're gonna have to start lifting if you wanna gain muscle mass. Check out the fat loss thread that's stickied at the very top for information on what you should eat and how to exercise. Instead of being in a caloric deficit like you would be for losing fat though, you're going to need to be in a caloric surplus. If you really want it, you're gonna have to eat hard and lift heavy. It's as simple as that.

PS: If you're staying at 107 pounds, that means you're eating maintenance. Maintenance for a fairly active 107 pounder is probably 2000 calories. You're gonna have to eat at least 500-800 calories more than that if you want to bulk. Also, make sure you get plenty of protein, etc (again, refer to the fat loss thread for information on everything).

 

[The Green Bean]

Originally posted by: Deeko
What are your eating habits? Try eating more frequently. Eat 5x a day or so, in smaller portions. Not only does this keep your metabolism high so you don't add fat, it makes it easier to gradually increase the quantity that you're eating.

Also, exercise makes you hungry. Lift weights, low rep stuff, compound movements like squat and deadlift. Yes this makes it difficult to do at home, but you've gotta do what you've gotta do. This is also key to adding muscle and not fat - if you're doing strength-building muscle, your body will use the extra calories to add muscle.

Thanks.

Normally I have a lightish breakfast @ 630AM. A cup of milk + tea + 1 small toasted bread with cheese and (very) occasionally poached egg.

11AM - A full cup of milk (Should I add anything here)

130PM - Lunch at college. Normally balanced between carbs/protein/fat +fruits and a cup of juice.

430PM - Small cup of water or milk tea and some biscuits.

8PM - Dinner. This is normally lighter than Lunch.

Before Bed - A cup of milk.

 

[The Green Bean]

Originally posted by: SociallyChallenged
You don't make yourself more hungry. If you want to gain mass, you should never, EVER be hungry. With your weight right now, you could probably bulk with slightly less than 3000 calories, probably even fewer. Trust me, you can make yourself eat. Crt's advice is correct in the aspect that you may think you're eating enough, but when it comes down to the numbers, you really aren't. You're gonna have to increase your total caloric intake and you're gonna have to start lifting if you wanna gain muscle mass. Check out the fat loss thread that's stickied at the very top for information on what you should eat and how to exercise. Instead of being in a caloric deficit like you would be for losing fat though, you're going to need to be in a caloric surplus. If you really want it, you're gonna have to eat hard and lift heavy. It's as simple as that.

PS: If you're staying at 107 pounds, that means you're eating maintenance. Maintenance for a fairly active 107 pounder is probably 2000 calories. You're gonna have to eat at least 500-800 calories more than that if you want to bulk. Also, make sure you get plenty of protein, etc (again, refer to the fat loss thread for information on everything).

Thanks for the advice. I usually fluctuate b/w 107 and 113LBS.

 

[maddogchen]

the green bean is not growing. I think you need more water and sunlight...

 

[sash1]

Originally posted by: The Green Bean

Originally posted by: Deeko
What are your eating habits? Try eating more frequently. Eat 5x a day or so, in smaller portions. Not only does this keep your metabolism high so you don't add fat, it makes it easier to gradually increase the quantity that you're eating.

Also, exercise makes you hungry. Lift weights, low rep stuff, compound movements like squat and deadlift. Yes this makes it difficult to do at home, but you've gotta do what you've gotta do. This is also key to adding muscle and not fat - if you're doing strength-building muscle, your body will use the extra calories to add muscle.

Thanks.

Normally I have a lightish breakfast @ 630AM. A cup of milk + tea + 1 small toasted bread with cheese and (very) occasionally poached egg.

11AM - A full cup of milk (Should I add anything here)

130PM - Lunch at college. Normally balanced between carbs/protein/fat +fruits and a cup of juice.

430PM - Small cup of water or milk tea and some biscuits.

8PM - Dinner. This is normally lighter than Lunch.

Before Bed - A cup of milk.

you're in the typical 3-meals/day bit, which isn't going to gain you any weight, nor is it that good for you. it is much better for you to eat 5-6 smaller meals/day. not only that, it's easier to get in more calories if you're eating more frequently.

 

[Deeko]

My thoughts....
A) your breakfast isn't really a meal. A slice of toast hardly qualifies as food. Eat more at breakfast
B) turn your 11am/4:30pm cups of milk into smaller meals

 

[KoolDrew]

Start tracking everything you eat on fitday.com. That way you know exactly what you are eating and can adjust from there.

 

[citan x]

You basically only have 2 meals and most of your calories are from carbs. You need to eat more, and include more protein, and fat. Eat some nuts.

 

[eviljoker]

Originally posted by: maddogchen
the green bean is not growing. I think you need more water and sunlight...

lol. ...
i think i eat alot also but when i add up all the calories and stuff apparently im eating very little.

 

[SociallyChallenged]

Originally posted by: sash1

Originally posted by: The Green Bean

Originally posted by: Deeko
What are your eating habits? Try eating more frequently. Eat 5x a day or so, in smaller portions. Not only does this keep your metabolism high so you don't add fat, it makes it easier to gradually increase the quantity that you're eating.

Also, exercise makes you hungry. Lift weights, low rep stuff, compound movements like squat and deadlift. Yes this makes it difficult to do at home, but you've gotta do what you've gotta do. This is also key to adding muscle and not fat - if you're doing strength-building muscle, your body will use the extra calories to add muscle.

Thanks.

Normally I have a lightish breakfast @ 630AM. A cup of milk + tea + 1 small toasted bread with cheese and (very) occasionally poached egg.

11AM - A full cup of milk (Should I add anything here)

130PM - Lunch at college. Normally balanced between carbs/protein/fat +fruits and a cup of juice.

430PM - Small cup of water or milk tea and some biscuits.

8PM - Dinner. This is normally lighter than Lunch.

Before Bed - A cup of milk.

you're in the typical 3-meals/day bit, which isn't going to gain you any weight, nor is it that good for you. it is much better for you to eat 5-6 smaller meals/day. not only that, it's easier to get in more calories if you're eating more frequently.

No, this is not correct. You can eat 3 meals a day, get in enough calories to gain weight and have your body be perfectly fine. You are feeding off of every exaggerated fact that is put into fitness magazines. Yes, it's easier to get more calories in if you eat more frequently. Do you have to eat 5-6 times a day? No way. Will it help you feel easier about bulking and taking in larger amounts of food, yes; but by no means is eating 3 meals a day unhealthy.

To the OP: You're really not eating very much. I was 140 pounds when I bulked, but I was eating:

Breakfast: 1 cup granola, 8 oz milk, 1 protein scoop, 1 piece whole grain bread, 2 tbsp peanut butter.

Snack 1: (Dispersed throughout about 3 hours) - Banana, apple, protein shake (12 oz milk, 2 scoops protein which is 48g of protein in itself), cheese stick, 1 cup pistachios or peanuts.

Lunch: 8 oz chicken breast (1tbsp of olive oil to cook in), 1 cup brown rice, 3 eggs, 2 pieces of cheese.

Snack/Light Dinner: (which was not long after "lunch" and could be interchanged with lunch) tuna melt - 5 oz can of tuna, 1 piece whole grain bread, 1 piece of cheese.

Before bed: either 1 cup of cottage cheese + 1 protein scoop or 2 protein scoops + 10 oz milk.

It seems bad, but when you get into it the first couple of weeks, it's fine. You just gotta find your groove.

 

[AdvancedRobotics]

.

 

[SociallyChallenged]

Originally posted by: AdvancedRobotics

Originally posted by: SociallyChallenged
No, this is not correct. You can eat 3 meals a day, get in enough calories to gain weight and have your body be perfectly fine. You are feeding off of every exaggerated fact that is put into fitness magazines. Yes, it's easier to get more calories in if you eat more frequently. Do you have to eat 5-6 times a day? No way. Will it help you feel easier about bulking and taking in larger amounts of food, yes; but by no means is eating 3 meals a day unhealthy.

To the OP: You're really not eating very much. I was 140 pounds when I bulked, but I was eating:

Breakfast: 1 cup granola, 8 oz milk, 1 protein scoop, 1 piece whole grain bread, 2 tbsp peanut butter.

Snack 1: (Dispersed throughout about 3 hours) - Banana, apple, protein shake (12 oz milk, 2 scoops protein which is 48g of protein in itself), cheese stick, 1 cup pistachios or peanuts.

Lunch: 8 oz chicken breast (1tbsp of olive oil to cook in), 1 cup brown rice, 3 eggs, 2 pieces of cheese.

Snack/Light Dinner: (which was not long after "lunch" and could be interchanged with lunch) tuna melt - 5 oz can of tuna, 1 piece whole grain bread, 1 piece of cheese.

Before bed: either 1 cup of cottage cheese + 1 protein scoop or 2 protein scoops + 10 oz milk.

It seems bad, but when you get into it the first couple of weeks, it's fine. You just gotta find your groove.

It's funny that you are so quick to dismiss the 5 meal per day plan but then proceed to essentially outline it. There are many studies and much research showing that eating smaller, more frequent meals helps keep the metabolic rate up. I'd pull some up but I'm at work so I'll leave you to do your own research.

I personally do it when I have the opportunity, so by no means am I dismissing it. But I quoted him for "you're in the typical 3-meals/day bit, which isn't going to gain you any weight, nor is it that good for you" part. Three meals a day CAN MOST CERTAINLY gain you weight and it's perfectly fine for you. A metabolism boost isn't necessarily what you're looking for as you're bulking, neither does that quantify "healthy." I agree that 5 meals a day is convenient, keeps you full all day, and is enjoyable, but the fact of the matter is that whether you get 2 meals or 5 meals - if the calories are in line, you will gain weight if you try.

 

[Deeko]

You are certainly right about that, but in this case, I'd suggest he go with a higher number of meals anyway because he said he doesn't think he can eat much more at each meal...solution? More meals.

 

[KoolDrew]

There are many studies and much research showing that eating smaller, more frequent meals helps keep the metabolic rate up.

I'd love to see them because every study I've come across disproved this.