I find it very difficult to gain weight - any suggestions for me?

Zascar

I've always been pretty skinny and since I was in my late teens my weight has rarely changed much. I'm 27, 5'6 and usually weigh between 54kg and 56kg. Back when i was in college if I went to the Gym 3/4 times a week, drank several protein shakes and ate 6 times a day, I could gain some weight and increase my muscle mass quite a bit - however, all it really took was for me to be lazy about it for a few weeks and the weight would just fall off again. Over the last few years I really have no bothered bar a few pressups and situps at home etc.

However, I had some problems with my digestion recently and was advised my my doctor to give up eating all wheat and yeast, and sugar too. I did this for a month and lost quite a bit of weight. Since then I have not totally eliminated them from my diet but try to minimise wheat and yeast. I cannot seem to get the weight back on, my clothes feel loose and I'm unhappy with it.

Unfortunately I am just not a big gym fan and can't get into a routine of going all the time. I do intend to now try to get back into this, but I'm wondering what else I can do to try to gain weight. I pretty much always eat as much as I can at meals anyway, but I have a small appetite. I do eat quite healthy but I find healthier food has less calories and although I love salads etc they don't help me to gain weight.

Are their any supplements I can take to increase my appetite, and help me gain weight? Any other suggestions etc?
Thanks in advance.

Hanley

You don't like the gym, you've a small appetite and you're limited in the foods you eat and you can't understand why you're unable to gain weight.....

Sometimes the simplest solution's are the best

What's your stance on milk?

Zascar

I never said I cannot understand it - I'm looking for suggestions on how I can change and improve. I don't hate the gym I just find it difficult to go regularily, but I'm going to make more of an effort now...

I drink several glases of milk every day

puntosporting

I think you need to change your attitude towards training and diet before you can gain anything!
Like people who need to lose weight you have to make some sort of commitment!
You said yourself you gained muscle mass when you hit the gym i think you need to get back into it and just think about the rewards you will have from it!

Zascar

Agreed, but its very hard to get into it if you know that unless you maintain it compeltely, you'll end up back at square one... I sometimes think I must have a super fast metabolism or overactive thyroid or something - the oppasite of people with weight problems. Apart form the obvious of eat more, go to the gym more, which i do intend to do, is there anything else I can do?

Irishcrx

To be honest mate, it is hard work and won't come too easy, you need to change your diet, be taking in more calories, be going to the gym and be consistant with it before you see change. So you have to decide one or the other unfortunatly...

Remmy

look up the 3 compound lifts on the internet.Benchpress,deadlift,squat.Learn those 3 moves off.When you can go to the gym concentrate on these 3 lifts.Focus on proper form.Try and eat a balanced diet with plenty of lean meats.Try and increase your intake of milk throughout the day untill you reach around a gallon.Focus on this and you'l get big.

mack1

Zascar wrote: »

Agreed, but its very hard to get into it if you know that unless you maintain it compeltely, you'll end up back at square one... I sometimes think I must have a super fast metabolism or overactive thyroid or something - the oppasite of people with weight problems. Apart form the obvious of eat more, go to the gym more, which i do intend to do, is there anything else I can do?

The vast majority of overweight people are that way because they eat too much and move too little (trust me, i was one) - there are a VERY small percentage that thyroid problems, most use it as an excuse.

Similarly with people who cannot seem to gain weight, they claim some overactive metabolism as they struggle to finish their lettuce leaf for dinner (not saying thats you - but I know plenty).
Eat lots and you shall get big.

You already know the answer to your own question, you said it yourself in your first post - you did try and it did work - then you lost some gains, but so what, get back to doing what worked - lift and eat my friend. (and sleep too). It takes effort.

Post up a typical day of what you eat anyway, include portion sizes where possible and people can give some advice on where you can add some calories in.

rubadub

Zascar wrote: »

Are their any supplements I can take to increase my appetite,

I take one particular herbal supplement which hugely increases my appetite, but it is unfortunately illegal

Have you any idea of your current calorie intake? You really need a small digital scale to properly calculate.

The most calorie dense food that I think people find easy to eat is nuts, 100g of nuts is ~600kcal. Eating 100g of nuts over the course of a day is very easy, most find the hard part is putting them down.

cozmik

Eating Strategies to Gain Weight

http://www.snac.ucla.edu/pages/Resources/Handouts/HOWtGain.pdf

Dragan

If there is one marconutrient group that you cannot eat what you need to do is find as many sources within that group that you CAN eat as possible.

You need to look into a large variety of carb heavy foods and see what is there for you to choose from a pull from that. Then you need to make a concerted effort to get these foods in day to day.

After that you need to move on to the next most viable source of calories for your needs. Healthy fats will serve here. Nuts and oils will help you take in the calories.

Finally you need some protein. You need to get your basics covered and extra.

I found the above rules helped me not lose as much size as i should over the last few months i have been sick.

J.S. Pill

Zascar wrote: »

I never said I cannot understand it - I'm looking for suggestions on how I can change and improve. I don't hate the gym I just find it difficult to go regularily, but I'm going to make more of an effort now...

I drink several glases of milk every day

You really don't have to be going to the gym 3/4 times a week to be gaining weight. You might want to consider looking into an abbreviated training program like those advocated by Stuart McRobert. Some of these involve training only twice a week (and in come cases only once). Make no mistake, you will have to work damn hard and you will have to be quite disciplined outside the gym but by the sounds of things, such an approach might suit you if time is a problem.

Degsy

Remmy wrote: »

eat a balanced diet with plenty of lean meats.

Why does the meat have to be lean if he's trying to gain weight?
Fats are an important part of the muscle-building process.
He should eat ALL meats untill he starts holding fat or wants to rip up at some point in the future,untill then eat everything in sight!!

davyjose

Milk milk milk. If you want to gain solid lumps of muscle, then start lifting and drink milk. Low fat Milk is almost perfect in it's blend of protein fats and carbs, and there's few whole foods that are. If you drink enough of it, and get a bit stricter with yourself about the weights, you'll gain muscle, simple as.

davyjose

Degsy wrote: »

Why does the meat have to be lean if he's trying to gain weight?
Fats are an important part of the muscle-building process.
He should eat ALL meats untill he starts holding fat or wants to rip up at some point in the future,untill then eat everything in sight!!

+1 It's only in the last 50 or so years that we've become so finnicky about low fat diets, a time-scale that coincides perfectly with an increase in peoples waistlines and, strangely, carb intakes. [/anti carb rants for today :P]

Remmy

Degsy wrote: »

Why does the meat have to be lean if he's trying to gain weight?
Fats are an important part of the muscle-building process.
He should eat ALL meats untill he starts holding fat or wants to rip up at some point in the future,untill then eat everything in sight!!

fair point degsy.

Gonzovision

Might be a stupid question but do you smoke? I recently gave up the fags and have nearly gained 1 stone in 3 weeks.

Zascar

Thanks guys that is really great advice, exactly what I need!

Rubadub I'm interested to know what you take...

I can deffo eat a pack of nuts a day - easy - I'll start with that! Munching at my desk all day. Also up the milk and take protein shakes.

I'll take a look at the 1-2 gym sessions per week.

I smoke a little but, but might only smoke a couple at the weekend, if that. I do drinka lot of tea though - 3-5 cups a day. I kinda think that might 'fill the gap' instead of myaking me hungry - would this be true?

I'll take a look at my diet and see how I can improve

Degsy

Zascar wrote: »

Thanks guys that is really great advice, exactly what I need!

Rubadub I'm interested to know what you take...

I can deffo eat a pack of nuts a day - easy - I'll start with that! Munching at my desk all day. Also up the milk and take protein shakes.

I'll take a look at the 1-2 gym sessions per week.

I smoke a little but, but might only smoke a couple at the weekend, if that. I do drinka lot of tea though - 3-5 cups a day. I kinda think that might 'fill the gap' instead of myaking me hungry - would this be true?

I'll take a look at my diet and see how I can improve

Do you know what?I'd even say give up or cut down on the tea.In moderate doses it can act as an appetite suppressant which can make you feel like not eating ,and in high doses,at least anecdotaly,the caffeine content can actaully make you LOSE weight!
Drink milk or a protein drink instead or only have the tea in the morning to help wake up.

Pub07

Zascar wrote: »

Thanks guys that is really great advice, exactly what I need!

Rubadub I'm interested to know what you take...

I can deffo eat a pack of nuts a day - easy - I'll start with that! Munching at my desk all day. Also up the milk and take protein shakes.

I'll take a look at the 1-2 gym sessions per week.

I smoke a little but, but might only smoke a couple at the weekend, if that. I do drinka lot of tea though - 3-5 cups a day. I kinda think that might 'fill the gap' instead of myaking me hungry - would this be true?

I'll take a look at my diet and see how I can improve

I'm kind of in the same boat as you man. I would've always been fairly skinny until I made a decision to get in shape about 6 or 7 months ago. I was 10.5 stone but am now probably average weight for my height - 12 stone at 5' 10 with alot more muscle. I'm aiming to get to 13.5 or 14 stone which is gonna be tough as like you I have alot of trouble putting on weight. I'd say I'm taking in close on double what I used to calorie wise, no kidding, the last few months and it's only brought my weight up 1.5 stone. I've even cut down alot on the cardio to help the situation.

Anyway you have to just keep chomping down the food and you're appetite will increase after a while especially after you've exercised. Some things that have helped me are eating a 100g pack of dry roasted peanuts every morning for breakfast, along with porridge and a yoghurt. And horsing down alot of milk (normal, not skimmed or low fat), I've started drinking even more now. Eating spoonfuls of peanut butter is good too. And if you feel like eating some crap like dorito's or ice cream go for it and get plenty of it into you.

If I got lazy and stopped trying like you mentioned in your OP the weight would fall off me too in a few weeks, dont think it's gonna happen tho as I have a much bigger appetite now and I'm pretty hooked on lifting at this stage. You need to get yourself a routine of eating and lifting - as in write down and log the exercises your doing as opposed to just going at the weights willy-nilly, it's certainly helped keep me motivated and focused.

J.S. Pill

Pub07 wrote: »

. I would've always been fairly skinny until I made a decision to get in shape about 6 or 7 months ago. I was 10.5 stone but am now probably average weight for my height - 12 stone at 5' 10 with alot more muscle......

.....as like you I have alot of trouble putting on weight.

Doesn't sound like you have a lot of trouble putting on weight at all

Zascar wrote:

I'll take a look at the 1-2 gym sessions per week.

Remember to do your homework on this first