Diet to put on weight

Drodan

Dude in my early 20s, and even though I have a concave chest I'm still very light and need to gain weight. Hasn't helped that over the past few months my routine has been very erratic.

I'm near six foot and only 53kg, and my appetite hasn't been good of late. If there were 2/3 main things someone could suggest to help put on weight, and maybe even increase my appetite (tonics or herbal drinks or something) I would greatly appreciate it.

metamorphosis

What are you and how much are you eating at the moment? that's very very worringly low.

Read the stickies here- they will contain a forumla to work out your maintenance caloire needs - then you need to eat a couple of hundred above this number on a daily basis. There are 3500 calories extra needed to gain 1lb, so if you are maintaining at this moment in time, eating 5-700 extra cals a day is a good start and not too hard considering a litre of milk has 600kcals and is easily drank, 100gms of nuts can be easily eaten without making you overly full and has 5-600 kcals in that 100gms

Great foods for weight gain are full fat milk, peanut butter, nuts and seeds, oils like olive oil, coconut oil, full fat coconut milk, cream, fruit juices, dried fruit

Could you maybe go to a dietician? You need to be consistent in your efforts.

Drodan

Well 22 year old guy at about 53/4kg. I've always been skinny, well low in weight, and have had doctors check it out and I'm perfectly fine. It's mostly to do with the denty chest why I'm so light.

During college semesters I'd usually have like a bread roll for breakfast and 500ml of milk on the second bus, decent lunch (fresh sambo or something) with another 500ml of milk (I love milk), and then dinner when I get home with another big glass of milk minimum. Only had one module this semester so my routine was well off.

Still active, 1 or 2 training sessions and a match a week

Definietly give the cream, juice and nuts a go, with more bread.

metamorphosis

First off, make sure you are in the right head space to be willing to gain. Many people want to gain but are not willing.

Coconut oil - pick up a jar from your nearest holland and barrett or health food shop - take 2 tblspns morning and night - it's an excellent medium chain fatty acid.


More milk, more nuts etc, use a lot of butter in your sandwiches etc.

It seems you lost a little weight from when you posted in the fitness forum last October - if you really want to put a halt and gain weight- get those good calories into you.

Best of luck OP.

Drodan

Well in fairness even considering my body type being that skinny can't be very good, so weight gain is important. If nothing else if I would want to put a bit of muscle on I can't do that without a decent bit of muscle mass.

I'll definitely get those extra calories into me, especially the coconut oil, so very simple.

Cheers for the advice mate, much appreciated.

itsallaboutheL

at that weight you could consider a carb supplement of some sort.

Handy calories.

fulmer1984

just make sure that after you do any sort of exercise that you lash the protein in to you i.e. tuna, nuts, peanut butter

make sure you dont snack during the day and stick to 5 meals a day to hit the calories... dont get in to the habit of eating bread and drinking coke etc to gain weight...no use!!

astra2000

Whatever you do dont turn to junk food to gain weight it will lead to a whole lot of other problems tiredness, cravings ect. Increase your portion sizes add extra potatoes/pasta/rice to your main meal. But make sure you stick to eating healthy foods an unhealthy diet is a very hard habbit to change.

chillywilly

Hey Drodan,

Im a skinny fella myself. Im not as skinny as yourself (11 stone, 5' 11") but I know how it feels!

Ive started weight training and eating more. Id recommend reading through this link:

http://stronglifts.com/how-to-gain-weight-for-skinny-guys/

It breaks down what to do to gain weight. You have to really want to change and give a lot of effort. Heres a sample weight gain diet:

* 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

This might look daunting to you at the start but build yourself up to it! And if your thinking "I don't like the taste of a lot of that" well just substitute for something else with similar protein/calories. But there are going to be things that you don't like the taste of.....that's called sacrifice! You won't always like it!

Good luck bro, you can do it!

scottie pippen

chillywilly wrote: »

Hey Drodan,

Im a skinny fella myself. Im not as skinny as yourself (11 stone, 5' 11") but I know how it feels!

Ive started weight training and eating more. Id recommend reading through this link:

http://stronglifts.com/how-to-gain-weight-for-skinny-guys/

It breaks down what to do to gain weight. You have to really want to change and give a lot of effort. Heres a sample weight gain diet:

* 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

This might look daunting to you at the start but build yourself up to it! And if your thinking "I don't like the taste of a lot of that" well just substitute for something else with similar protein/calories. But there are going to be things that you don't like the taste of.....that's called sacrifice! You won't always like it!

Good luck bro, you can do it!

I was 11stone at 5'8, but qite tin in my upper body, started the strong lifts in late October - by Christmas eve I was 12stone.
I had a different diet to the one I have quoted - but I do eat quite a bit more than I used to, I started small a built it up, I found that eating at the same time each day helped too - I would get hungry at a particular time - so preparing meals ahead of time is the best way to stick to a routine.

for example - on Sunday I would make weeks worth lunches, and freeze them, take to work and microwave for lunch, since I am pretty bad at being organized this helped me stick to it. (an 18 egg omelet type of thing - with loads of veg,cheese,olive oil and some ham on top, but baked in the oven in a large Pyrex dish


I dont bother with the whey, I stick to meals that have plenty of meat,veg and carbs


its definitely worth doing

Nozebleed

ULstudent wrote: »

First off, make sure you are in the right head space to be willing to gain. Many people want to gain but are not willing.

Coconut oil - pick up a jar from your nearest holland and barrett or health food shop - take 2 tblspns morning and night - it's an excellent medium chain fatty acid.


More milk, more nuts etc, use a lot of butter in your sandwiches etc.

It seems you lost a little weight from when you posted in the fitness forum last October - if you really want to put a halt and gain weight- get those good calories into you.

Best of luck OP.

Not sure about this advice. will this work? sounds like a heart attack in the near future! maybe just eat porridge in the morning and pasta in the evening for a few months. you'll soon put the weight on. Im similar to OP. 6ft 65Kg. and i have high cholesterol as a result of eating butter and the like!

metamorphosis

No - his diet shouldn't be based on these but be complemented by these.

More calories than pasta and porridge for sure. coconut oil is a medium fatty acid - means its used for energy like a carbohydrate.

Handful of nuts alongside lunch or dinner, some milk, he's active and has lost weight since posting in fitness in October and his weight is quite low. If he's getting in good fats, proteins, complax carbs and overall upping his cals, he will be okay.

Mosts nuts and seeds and coconut oil packs more cals and is more nutritious than pasta. He could throw in nuts or a spoon of nut butter in his porridge in the morning for example.

Eating high fat foods like those i mentionned does not lead to high cholestrol in and off itself. These debates have been done to death here many many times and it's a can of worms that i dont fancy opening.

I am not saying he should shove these food down by the truckload. That would be silly as it would lead him to neglect other nutririous and other foods. They are just good whole foods that aid in weight gain. He is cardio active too which ups the cal needs.

I would also +1 Ls advice for a shake - another option.