Help: Weight Problem!

blahblah1234

Currently, I'm 11st 3lbs and 5'9 in height. But I look far too skinny. Face is skinny, legs skinny, everything skinny. I would like to be 13st +. Another problem is I have to go to school, which means I can't eat during the majority of the school day. Should I be eating loads of kilocalories a day, or loads of food containing fat or just increase my meals a day and portions. Also, what types of food should I be eating etc.

Daily I would eat ( A schoolday )

1. A snackbar in the mrning for breakfast.
2. At 1 O clock.....a few sandwiches and cup of milk.
3. At 4o Clock...... a few biscuits and cup of fizzy orange.
4. At 5 o clock...... dinner.....not very large though.
5. Between 5 and 8 a few snacks like crisps.
6. 8 o clock;;;....more sandwiches and more milk.
7. 8 to 11 o clock.......snacks in between like biscuits etc.

That's a school day..... weekend isnt much different but I eat a good bit more....

Help would be much appreciated.

Tchocky

Eating wont do it, try more exercise. Your weight may not change but you'll appearance could.

And hey, dont worry

i'm 6' 3" and 10st

Dragan

Okay dude, to make things really basic I imagine you have a fast metabolism. What this means is that at a resting rate, your body burns a lot of calories and you stay small. TO get bigger, you need to not only eat some qualtiy foods ( eating fat can only get you fat afterall ) but you need to give your body reason to grow. As such, like th previous person said, this means doing some exercise, or more specifically, resistance training with weights.

If you think you have time to fit this is in ( I know school can be rough as it kills the day, and homework can take ages, especially around exams, add in the helping around the house and kids can be pretty busy! ) let me know and we can come up with something that will help you out!

blahblah1234

Well, I don't really know what resistance training is...and what type of exercise should I be doing......

Should I increase my daily intake of Kcal's..??

Dragan

If your training to support it then yes!!!

First up, do you have access to anything like weights, or a gym????

It would be handy but if not we can do a bodyweight program or something!

rubadub

blahblah1234 wrote:

Currently, I'm 11st 3lbs and 5'9 in height. But I look far too skinny. Face is skinny, legs skinny, everything skinny. I would like to be 13st +.

if you were 13 stone you would be overweight BMI wise (i.e. ignoring muscle), even at your current weight you are over the middle of the "normal zone" BMI wise.

Do people comment that you look underweight?

Sleepy

Don't go near weights if you're under 16. You'll stunt your growth.

zAbbo

Sleepy wrote:

Don't go near weights if you're under 16. You'll stunt your growth.

That sounds like BS, any evidence to back it up?

Dragan

Sleepy wrote:

Don't go near weights if you're under 16. You'll stunt your growth.

One of the rules of the Forum is that you know ( or at least try and know ) what you are talking about before you post.

If you have some results of a new study, or done some amazing research yourself into the effects of weight training on the growth patterns of kids then please post it.

If, on the other hand, you are simply posting bullsh*t rethoric that you over heard standing by the water cooler then please stop.

I would suggest you just check out the starting line up of any NFL team in the States to find a lot of guys who have been doing serious weight training since the ages of 13 or 14 and they are not exactly midgets.

daveirl

This post has been deleted.

Frankieboy

Well I dont know now myself, im about the same height, and only 10st. Im slim, and semi-toned. Maybe some exercise would help. I know id like to be a bit heavier, think id be happy with your weight!

blahblah1234

Yes.....Dragan....I have access to weights at home.....

t-ha

Doing serious weight training and not eating enough could limit growth. Eat enough and you're fine.

g'em

okelydokely. I'll let Dragan and some of the others sort out the exercise, but that diet desperately needs some fixing- no point trying to work a body without the right fuel to keep it going... If you're in school I'm presuing you're a teenager, so you're probably still going through growth stages, your body will change very rapidly and should you decide to do stregth and weight training you'll see fantastic gains very quickly with all that growth hormone you have floating around (if you do it right of course!!) sorry had to edit to say: advising against weights for <16 is absolute BS of the highest order. please pay that post no attention.

blahblah1234 wrote:

1. A snackbar in the mrning for breakfast.

get rid of snackbar. full of sugar and bad fats. replace with porridge/ low-sugar muesli/ wholegrain toast and peanut butter or dairy spread and some fruit.

2. At 1 O clock.....a few sandwiches and cup of milk.

have brown bread sandwiches, lots of lean meat, some salad.

3. At 4o Clock...... a few biscuits and cup of fizzy orange.

replace with fruit, yoghruts, nuts and water or juice

4. At 5 o clock...... dinner.....not very large though.

make the dinner good and healthy- lean meat, veg (lots of) keep sauces to a minimum, if at all. You're probably still at home so you get fed whatever's going but no worries, just keep it lean and eat plenty of it.

5. Between 5 and 8 a few snacks like crisps.

replace with good snacks as for 4 o'clock.

6. 8 o clock;;;....more sandwiches and more milk.

later in the day try and keep your snacks protein based. you won't be able to burn off the carbs at this time so protein will keep you fuller longer

7. 8 to 11 o clock.......snacks in between like biscuits etc.

need I tell you that biscuits aren't good??!?!?

You probably could do with eating more, but you must eat the right things. See the stickies at the top of the page for food ideas- its nothing very fancy, and there won't be any need to buy elaborate foods, its just a case of making good choices with whats available to you.

Sunn

er...whats wrong with been 5'9 and 11st.. and why would you want to be over 13st.?

blahblah1234

Well Sunn, I could ask " Whats right with being 5'9 and 11st "?

Everybody is individual, it's our choice to do what we want. Stupid questions Sunn.

Anyway, G'em, I'll use that information you gave, thank you.
Dragan do you have anything else I should do?

TerrorFirmer

First of all that is a really crap diet you currently have going! Surprising you can eat that everyday and not gain weight - remember whilst you might not see it physically due to metabolism that sort of diet on a daily basis is very, very bad for your system.

slicus ricus

Sunn wrote:

er...whats wrong with been 5'9 and 11st.. and why would you want to be over 13st.?

Theres nothing WRONG with being 11st at that height. Its perfectly normal to want to gain muscle though - Sunn, in case you havent noticed, how to gain muscle mass is one of the main things we discuss on this forum!!! I seriously doubt that blahblah1234 (or anyone on this forum) wants to gain 2 st of fat!

13st at 5'9" with a relatively low body fat % is a perfectly reasonable target - one which most lads that height would love to achieve but arent prepared to put the work in to achieve it. Fair play to blahblah1234 for postin here and asking for advice on this goal - that shows that he IS prepared to put in the work. Patience and perserverance are key - it wont happen over night!

g'em is pretty much spot on with the diet advice there - if ya can follow those steps combined with weight lifting (done properly), you WILL notice muscle gain. I notice you drink a lot of milk - a lot of ppl avoid dairy product due their fatening effect. Because you have a fast metabolism, drinking milk should benefit you without making you fat (it does contain a high level of protein). People may disagree with me on that point, but i've always found milk to be good (as i also have a fast metabolism). Feel free to disagree with me on that point! g'em, any thoughts on that one? (i ask because you clearly know your stuff when it comes to diet)

Dragan

blahblah1234 wrote:

Yes.....Dragan....I have access to weights at home.....

Okay so buddy! Depending on waht sort of weights you have available to you, and how taxing they will be, i will recommend a 5x5 plan.

Basically,what you do is a Light day, a Medium day and a Heavy day. After each day you take one rest day, or what we call an active rest day, where you do some form of light excercise.

I will pop up some links to Information on 5x5 training and you can see if it is good for you! I like 5x5 for beginners because it is a good way to introduce your body to the demands of physical excercise, and a great way to build a good structure of size and strenght that you can work out later to further any specific goals you later decide on!

http://jva.ontariostrongman.ca/5X5.htm - basic 5x5 information
http://www.pitt.edu/~fmy1/weightlifting/routine-5x5.html- another basic page
http://www.bodybuilding.com/fun/mahler73.htm - one of the best 5x5 articles i have found to date.

You can use www.bodybuilding.com to look up all the excercise mentioned, and if i can drop a hint for www.crossfit.com , which is my new Mecca!

If you have any questions at all then please just give me a shout!

blahblah1234

Ok I'll try that out. But in relation to Diet which I realise has been previously answered to which foods I should eat, however, I'd like to ask how much I have to eat those foods everyday. This is because I will be doing the training and I think I need a good balance between diest and training.

t-ha

slicus ricus wrote:

Because you have a fast metabolism, drinking milk should benefit you without making you fat (it does contain a high level of protein). People may disagree with me on that point, but i've always found milk to be good (as i also have a fast metabolism).

I'll agree with you here. Diet is dependant on your own body-type. Alot of the advice given here is for people who are trying to lean up, and although it applies to a large extent to someone trying to gain weight (since you want to build more muscle than fat) there is definitely considerable leeway if you want to get bigger, especially if you find you have trouble getting in the calories. Whole milk, jaffa cakes, pop tarts, flapjacks etc. can all go down the hatch in the name of gaining mass if they're needed.

blahblah1234

Well this is how my day goes since the advice, a few changes : I'm off for two weeks holidays because of Easter.

9.00 - Fibre-rich Breakfast with Mug of Milk.
10.00 - Meat in brown-bread sandwich
10.20 - Another mug of Milk
11.00 - Cake, Biscuits etc.
12.00 - Another Mug of Milk.
1.00 - Two brown-bread packed salad sandwiches with mug of Milk.
1.00- 2.00 Do some weight exercises.
2.00 - Mug of Milk with Yoghurt.
2.40 - Mug of Milk and Salad Sandwich.
3.00 - 3.40 - More weight exercise.
5.00 - Dinner : Packed with extra veg. and meats. w/ Mug of Milk
5.00-7.30 - Snacks like Biscuits/cake etc.
8.00 - Sandwiches ( Brown Bread ) with Milk.
8.30- 11.00 A few snacks.

Is this better or worse or should it be re-arranged....?? I've also noticed that I don't drink any water throughout the day, only maybe 2-3 cups a week, I'm sure it should be around 60 Cups.

slicus ricus

blahblah1234 wrote:

Well this is how my day goes since the advice, a few changes : I'm off for two weeks holidays because of Easter.

9.00 - Fibre-rich Breakfast with Mug of Milk.
10.00 - Meat in brown-bread sandwich
10.20 - Another mug of Milk
11.00 - Cake, Biscuits etc.
12.00 - Another Mug of Milk.
1.00 - Two brown-bread packed salad sandwiches with mug of Milk.
1.00- 2.00 Do some weight exercises.
2.00 - Mug of Milk with Yoghurt.
2.40 - Mug of Milk and Salad Sandwich.
3.00 - 3.40 - More weight exercise.
5.00 - Dinner : Packed with extra veg. and meats. w/ Mug of Milk
5.00-7.30 - Snacks like Biscuits/cake etc.
8.00 - Sandwiches ( Brown Bread ) with Milk.
8.30- 11.00 A few snacks.

Is this better or worse or should it be re-arranged....?? I've also noticed that I don't drink any water throughout the day, only maybe 2-3 cups a week, I'm sure it should be around 60 Cups.

Personally, id get rid of the cake and biscuits - you dont want to put on too much fat: its muscle you should be going for! Instead of having regular mugs of milk, you'd be far better off having a pint of milk with your meals.

Also, IMO you'd be better off just doing one weights session a day - if you keep it intense and dont take long breaks between sets, 45mins to an hour should be sufficient. Also make sure to take rest days (as Dragan has pointed out already) - Muscle growth occurs due to recovery after your weights session, which is facilitated by protein and rest.

It is absolutely essential that you drink loads of water throughout the day - particularly if you're lifting weights and eating a lot. I would recommend bring a litre bottle of water into school and filling it up again if the need be.

Seraphina

blahblah1234 wrote:

Well this is how my day goes since the advice, a few changes : I'm off for two weeks holidays because of Easter.

9.00 - Fibre-rich Breakfast with Mug of Milk.
10.00 - Meat in brown-bread sandwich
10.20 - Another mug of Milk
11.00 - Cake, Biscuits etc.
12.00 - Another Mug of Milk.
1.00 - Two brown-bread packed salad sandwiches with mug of Milk.
1.00- 2.00 Do some weight exercises.
2.00 - Mug of Milk with Yoghurt.
2.40 - Mug of Milk and Salad Sandwich.
3.00 - 3.40 - More weight exercise.
5.00 - Dinner : Packed with extra veg. and meats. w/ Mug of Milk
5.00-7.30 - Snacks like Biscuits/cake etc.
8.00 - Sandwiches ( Brown Bread ) with Milk.
8.30- 11.00 A few snacks.

Is this better or worse or should it be re-arranged....?? I've also noticed that I don't drink any water throughout the day, only maybe 2-3 cups a week, I'm sure it should be around 60 Cups.

i'm no diet expert, so i'll leave someone else to deal with that aspect, but you're eating VERY often. i think now would be a good time to sort yourself a routine since you're on holidays, but dont forget you need to keep it up while you're in school! make sure that's doable! you definitely wont be able to eat that often in school, so make sure you know how you're gonna arrange your routine when you start back after easter, otherwise it'll probably fall apart.

consistency is extremely important. two weeks of eating like that wont get you anywhere, it could take a long time before you start seeing results.