Really thin need gain weight help!

Buildup

Hi, I really need to gain weight,

Im 18 and 50kg.
I'm trying to put on weight be need advice.

Usual diet.

Breakfast:(7;40)
A bowl of frosties

Snack(11:00)
Nutra grain bar

Lunch(12:50)
Small bowl of soup

Dinner(16:45)
Bowl of spagetti bolonase

Snack (9:30)
Milk,banana milkshake and tin of macaroni and cheese

Please help. I am very thin regardless of what you think and I do go to the gym(weight lifting) but hasn't built me up really at all.

mikemac

What height are you?

Buildup

mikemac wrote: »

What height are you?

5,7

Ruu_Old

Eat more, I don't know how you can survive on such little food! Get rid of the frosties and nutrigrain bars. Eggs or oatmeal for breakfast, fruit or nuts for your snack. Chicken salad or something more substantial for lunch and a bigger dinner, bulk up on the veg.

TimeToShine

eat like a pig and lift weights

Buildup

That's kinda obvious, I gave my diet so you could add to it to help.

This is my school diet so 5 day a week

heno86

do you have a poor appetite? not being funny but have you just tried increasing your portion size? if you need to put on weight that badly i assume your not concerned with some fat gain(maybe even desirable) pig out!!

Buildup

heno86 wrote: »

do you have a poor appetite? not being funny but have you just tried increasing your portion size? if you need to put on weight that badly i assume your not concerned with some fat gain(maybe even desirable) pig out!!

I would say yes. Once Ive eaten something I'm not really hungry to go back for more

TeddyTedson

You should buy a mass gainer.
I think it's best to eat real food but a mass gainer can be great for putting on weight because they are quite easy to take, even if your not particularly hungry for anything. Snack on Brazilian nuts for protein. Yum!
Drink milk, lots of it. Get lots of protein into your body.
What are you doing in the gym? What sort of exercise and how many sets and reps are you doing?

Eat lots, eat often, lift big

heno86

then consider liquid calories either high cal protein shakes or if your on a budget,milk..aim for atleast a gram of protein per day and focus on calorie dense foods

Buildup

TeddyTedson wrote: »

You should buy a mass gainer.
I think it's best to eat real food but a mass gainer can be great for putting on weight because they are quite easy to take, even if your not particularly hungry for anything.

I did try them a while back but there was way.....to much sugar.

Buildup

heno86 wrote: »

then consider liquid calories either high cal protein shakes or if your on a budget,milk..aim for atleast a gram of protein per day and focus on calorie dense foods[/

What would you consider a good milkshake

I usually have milk, banana and oatmeal milkshake

TeddyTedson

Buildup wrote: »

I did try them a while back but there was way.....to much sugar.

Drinking lots of milk would be a good start and you can gradually add to your diet maybe. An extra portion of meat for dinner. Have a sandwich for lunch instead of just a bar.
Porridge made from milk in the mornings perhaps?

ITS_A_BADGER

kid im 25 now bout 5ft 9 i was juggling between 9 and a half and 10stone for bout two years and ya know what sorted me out? eating like a mothertrucking horse! im 11 and a half stone now and thats been put on since i say july, just eat and eat snacks every oppertunity. how i put on the weight was like this.

Breakfast: bowl of cereal, a youghert, two slices of toast and a banana or apple or a fry up whenn ever i had the time.

Inbetween: crisps, bars of chocolate, tea

lunch: full dinner from the cafeteria like a proper dinner

after dinner: more bars of chocolate, a banana and an apple

after work: choclate milkshake or an icecream

dinner: another proper dinner

late evening around 9-10 oc : light snack like cream crackers and butter and full fat milk

it might be hard to do this straight away but you will get used to it,
it might sound cliche but the only answer is to eat and eat op

Parsley

if you don't feel like you have much of an appetite then you should go for calorie dense foods- milk, peanut butter, bananas go well together in a smoothie that's full of bulk. lots of meat. try the website swole.me for some ideas.

Tigger

heno86 wrote: »

then consider liquid calories either high cal protein shakes or if your on a budget,milk..aim for atleast a gram of protein per day and focus on calorie dense foods

a gram a day?

i'd say 110g a day

compscii

ITS_A_BADGER wrote: »

kid im 25 now bout 5ft 9 i was juggling between 9 and a half and 10stone for bout two years and ya know what sorted me out? eating like a mothertrucking horse! im 11 and a half stone now and thats been put on since i say july, just eat and eat snacks every oppertunity. how i put on the weight was like this.

Breakfast: bowl of cereal, a youghert, two slices of toast and a banana or apple or a fry up whenn ever i had the time.

Inbetween: crisps, bars of chocolate, tea

lunch: full dinner from the cafeteria like a proper dinner

after dinner: more bars of chocolate, a banana and an apple

after work: choclate milkshake or an icecream

dinner: another proper dinner

late evening around 9-10 oc : light snack like cream crackers and butter and full fat milk

it might be hard to do this straight away but you will get used to it,
it might sound cliche but the only answer is to eat and eat op

This is not a great diet, if he wants to put on the weight he should at least do it in a healthy manner. Id recommend the following, its what im doin and im nicely gaining weight.

1) Breakfast - porridge mixed with banana or eggs
2) Snack - nuts (2 good handfulls of mixed nuts)
3) Lunch - tuna roll or chicken or turkey filled with cheese and another filling , also buy a small carton of milk.
4) Snack - nuts
5) Dinner - Lean meat (ie steak) or chicken with all the veg
6) Snack - the leftovers from dinner!

Obviously to see results you should be doing heavy weightlifting every 2nd day. I would also advise using a whey supplement to help repair damage when weightlifting. Do that and and you'll be noticeably bigger and not a fat ****.

O yeah and on the daily protein intake they say you should take in grams your weight in pounds minus 10%, so lets say your 10stone, ie 140lbs then that means 140-14= 126grams and I should really stress that this is your daily protein intake ie food + supplements combined!

Mellor

I'd say he left out the per lb of bodyweight part,
I'd also say you knew this

jugger0

Start eating a chicken a day, milk and eggs are also key.

gymsoldier

Buildup wrote: »

Breakfast:(7;40)
A bowl of frosties

Snack(11:00)
Nutra grain bar

Buildup wrote: »

I did try them a while back but there was way.....to much sugar.

You are already starting you're day out with sugar.

You sound like a picky eater, what will you eat? (Oats, brown rice, boiled or grilled chicken ect.)

Tigger wrote: »

a gram a day?

i'd say 110g a day

Yeah, well done.

Barry.Oglesby

Jeebus wept is anyone else reading this and seeing the tripe being rolled out?

Hands up here if you've ever
1) gained any muscle without trebling your body fat
2) coached someone else to do likewise

I would say based on most of the advice above, very few of you have done that.

OP if you start resistance training using the compound lifts and increase your daily food intake, particularly in the area of protein (meat, eggs, fish) and basically stop eating like an 11 year old girl you will begin to gain muscle. Don't go hoovering up grub at a rate of knots because like most people you might just accidentally forget to cut out all the excess bodyfat you will inevitably gain.

Do it slow and do it steady. It's not a sprint.