How to Gain Weight

II 2FAST2C II

I am a 15 Year old Kid.
I weigh at 62Kg.
but i want to gain weight as i am just 0.5-0.10kg below the slim line.
The thing I do not get yeah, is that I eat so much when I go to peoples houses.
But when I am at home I barely eat.
And another thing for some reason started the Age of 11 I gave up eating chicken,lamb,cow.
Because I just vomit straight after I eat it and do not like it as I get pictures in my head of a cow,chicken or lamb alive and I am eating it.
It disgusts me but however how weird this might sound I do eat roasts,kebabs and pizza
So is there any way of me getting weigh instead of eating chicken etc.(I know protein is essential and builds up muscle and that but what can I do ?)
Is there way of me building weigh without using weights as I am not trying to gain muscles.
I eat everything else just fine(Can some one give me a diet, like what food to eat to gain weight breakfast? Dinner? Lunch?)
One more thing I was thinking about buying those weigh building juices like http://www.argos.ie/static/Product/partNumber/9292802/c_1/1%7Ccategory_root%7CSports+and+leisure%7C14419152/c_2/3%7C15701400%7CNutrition+aids+and+supplements%7C14419289/c_3/4%7Ccat_14419289%7CWeight+management%7C29549019.htm
Would it be any good??

Ant11

Firstly you should educate yourself, read the stickies, there plenty of good advise there(link below). There's plenty of other food you could eat for protein, tuna, eggs, fish. If you want to just put on weight nuts are very calorie dense.

http://touch.boards.ie/thread/2055963342

You need to be in a calorie surplus to gain weight. After you've read the stickies, work out your bmr and whatever your calorie expenditure would be and then add a daily surplus. To track your calories you can use myfitnesspal.com. It also has an app. Not sure if you have a smart phone at your age.

Best of luck.

II 2FAST2C II

Ant11 wrote: »

Firstly you should educate yourself, read the stickies, there plenty of good advise there(link below). There's plenty of other food you could eat for protein, tuna, eggs, fish. If you want to just put on weight nuts are very calorie dense.

http://touch.boards.ie/thread/2055963342

You need to be in a calorie surplus to gain weight. After you've read the stickies, work out your bmr and whatever your calorie expenditure would be and then add a daily surplus. To track your calories you can use myfitnesspal.com. It also has an app. Not sure if you have a smart phone at your age.

Best of luck.

Thanks there is so many advice which one of them is the weight gainer

Ant11

From the stickies.


Basics of calorific surplus

People often perceive that they "eat so much" and yet never gain a pound. The truth is weight gain or weight loss comes down to maths for the vast majority of the world. Sure, things from rare genetic states to tapeworm might restrict some's ability to gain weight - but if you are in these categories you should be seeking professional help and not consulting a web forum for advice. I have never met someone who could not gain weight - only people who did not realise their mistakes.

As with many things in training, a log book or diary filters the random error which individual perception allows. Get one, and keep a plan of what you are eating. The links below are reasonable for calorie and nutritional data - search for others if they fail to meet your needs.

Food Calorie Value Search

Nutrition Data

The objective is to take in more calories than you use up. Now the obvious question is "how much do I use up?". Well we don't even really need to know that exactly.

1. Get your bodyweight

Obviously be sure to weigh yourself at roughly the same time of day in the same clothes. If you are trying to monitor change you can't do that from a moving baseline.

2. Diet Ratio

Ratio of carbs to protein to fats can be debated a great deal. Some diets even base their entire philosophy around them. However, a good balance for the purpose of weight gain would be

25% protein, 60% carbs, 15% fats

That said, if a particular mix is not working for you after a few weeks, or you feel better with a certain nutritional source/mix then adjust as necessary. Without someone dedicated to monitoring your diet you will simply have to employ a bit of trial and error to find what works. Once you have something, try to design a daily/weekly diet around this.

3. Calories

Now as mentioned the goal here is to take in more calories than we use up. Preferably not by developing sedentary habits and living in your kitchen. Clearly a cardio focus to your training will make it more challenging to achieve a calorific surplus - but weight gain can be achieved whilst maintaining a healthy active training regime. I always found a weight training focus to be beneficial in these phases. Once again you simply need to exceed your output.

The simple approach now is to employ some trial and error to your diet plan in 3 week blocks.

I.e. Try eating 25kcals per lb of bw per day with 2grams of protein per pound of bodyweight. So if you weigh 200lbs - try to get a daily diet of 5000kcal with 400g of protein - always bearing in mind the protein value of your food mix.

If after 3 weeks you have not gained weight or sufficient weight for your schedule:

Try eating 30kcals per lb of bw per day with the same level of protein.

And so on in increments till you find your level. Above all keep things as simple as needed, complex advice from others is often less useful due to the long term practicalities of sticking with it. The key is finding something appropriate which you can maintain.

II 2FAST2C II

Ok, so one of the prevailing problems that crops up time after time on the forum is the question of eating right. Thing is, regardless of what your aim is - weight loss/ gain/ maintenance- we all require the same basic nutrients, minerals and dietary requirments. Putting it very simply, if you're looking to bulk, eat more, if you want to lose weight, eat less. But most importantly make sure you do not starve your body of what it needs and make all your calories come from healthy nutritional sources. There's a big difference between gaining 600 calories from a Big Mac and getting it from a balanced, nutritious meal. The general guidleines are that for weight training eat a 40% carb 40% protein 20% good fat diet, and for non- weight training athletes up the carbs to about 50-60%.

So.. just to help out anyone who's a little stuck or confused about how they should be eating, or even how to provide themselves with the food they need, I've put together a basic 'shopping list' of good foods that should help you get on the right track. Hopefully others will add to this with other ideas about what are good foods to include and post hints and tricks for eating clean day to day.

For the store cupboard- foods you should have on hand to make simple meals:
brown rice/ pasta
mixed dried herbs
dried spices
curry paste
garlic
tinned tomatoes (great for pasta sauces/ soups)
packets of unsalted, plain nuts for adding to salads- sunflower, sesame, almonds, cashews
extra virgin olive oil
flax oil (probably have to get this in a health food shop)
pulses- dry, bagged variety such as chickpeas, red kidney beans, lentils super easy to cook, high in protein and iron rich. Brilliant to add to salads, lentils are a fantastic base for soup. Try to buy dry instead of tinned/ pre-soaked which often have added salt.

Fresh foods to buy- preferably organic or from a farmers market, as fresh as possible:
fruit- all types, but include lots of 'easy to eat' fruit you can carry as a snack like apples, oranges, plums, peaches
a great tip I heard recently was to freeze raspberries or grapes and eat them as a snack in the evenings for those 'in front of the tv and wanna eat' moments
bananas are great post-workout but watch their high carb content
all berries and citrus fruits are high in antioxidants and brilliant to add to natural yoghurt/ skim milk for smoothies
vegetables- again, all types, especially broccoli, tomatoes, beans, mushrooms, carrots, cucumber, mangetout, onions, peas, spinach.
lots of leafy salad leaves- lettuce, cabbage, spinach, watercress, rocket.
sweetcorn and potatoes are great but high in carbs so consider this when adding them to a meal. Use new potatoes if possible, a lower starch content gives them a lower GI factor.

Supermarket items:
wholemeal pitta bread
wholemeal/ seeded bread/ bagels
Bulgar wheat/ cous cous
tinned tuna- buy steaks in tins as opposed to chunks
lean meat cuts, but particularly turkey/ chicken breasts and fillets
salmon steaks (expensive but so good for you- wrap in a loss tin-foil parcel with lemon juice, a little oil and pepper and bake for 20 mins- yum!!)
eggs
porridge oats
yoghurt- organic if possible, and live (bacteria-containing)
milk (personally its skimmed for me to get all the vits, minerals and protein, none of the cals)
cottage cheese
honey
peanut butter- you can buy it with nothing but 100% peanuts in it in health food shops, great for putting on corn cakes for snacks
rice/ corn cakes
baked beans- easy to eat snack, buy no-added sugar varieties.

Try to make sure every meal you eat has equal amounts of carbs and protein (or higher in protein if you're lifting). Use fats and oils sparingly, but include a small amount at every meal.There's no real need to have butter/ salt/ sugar added to any meal, use herbs and spices to taste meats, and nuts to give a kick to salads. While you may hear about athletes surviving on very minimalist and extremely restricted diets, this sort of eating will not sustain you for everyday living. The 5-a-day rule for fruits and vegetables is vitally important, they are the easiest and healthiest way to obtain many of the vitamins our bodies need in order to function, as are the minerals found in meats and pulses. Ensure you get pently of calcium and vitamin C -two of the most frequently neglected nutrients in Irish diets, but if you really feel the need to supplement (which you shouldn't if you eat properly) try a probiotic multi-vitamin like multibionta. There's also a great book called 'Food for Fitness' which is aimed at healthy eating for athletes, but has hundreds of recipes that are super-easy and quick to prepare and suitable for everyone's daily diet.

And of course there's the treats... For me, as a rule I don't keep any 'cheat foods' in the house. If its there, I'll eat it, simple as. This means that I have to actually plan to go out and buy cheat foods, so I'll make a conscious effort to treat myself with something that's not too sinful. It's often low-fat ice-cream or Green and Black's chocolate (I like to tell myself that all the flavenoids in the latter are really doing me lots of good ). For others its a burger, or sweets or a take-away. There's nothing wrong with a little bit of badness, but try to maintain an 80% clean attitude to food, that way you can eat treats virtually guilt-free!

When you make meals- if in doubt, just bung it all together, add a little seasoning and eat it!! That's how I've discovered most of my recipes (who knew that bulgar wheat, tuna, sweetcorn and spinach were so tasty together??!) As long as everything you put into it is good, there's nothing to lose. And above all else, enjoy what you eat. Cooking and eating shouldn't be a chore, and the more pleasure you get from eating the more it'll reinforce your healthy eating habits Have fun!!
Would this be it

II 2FAST2C II

Never mind above post thanks

II 2FAST2C II

I think I have fast metabolism
Because I ate a whole omelette with slice in the morning then in the night I ate a plate of rice with spinach and cucumber
Today Do you think it is probably the lack of food or what
I yesterday I went to a friends house eat 4 10 inch slices of pizza a bowl of custard and 3 slices of cake and nothing I tried weight 2 month ago they build muscles and I have few muscles but then I had to start Studying so i could not go to the gym anymore.
Does the drink I posted in the first post of this thread not help

jugger0

II 2FAST2C II wrote: »

I think I have fast metabolism

You're skinny because you dont eat enough, no other reason. Read the stickies and eat eat eat.... if you cant be arsed to read all that then just eat a jar of peanut butter everyday before you go to bed.

cmyk

II 2FAST2C II wrote: »

Do you think it is probably the lack of food or what

Yes, it's the lack of calories, either from food or liquid. You re-posted some advice from the stickies above, so eat more from the selection of food/drink in that post....consistently.

Still not gaining weight...eat/drink more until you start seeing the scales move.

II 2FAST2C II wrote: »

Does the drink I posted in the first post of this thread not help

It's just a form of extra calories than are easier to take in because it's in liquid form, there's no reason you can't get those calories from whole foods etc.

thegreatiam

II 2FAST2C II wrote: »

I am a 15 Year old Kid.
I weigh at 62Kg.
but i want to gain weight as i am just 0.5-0.10kg below the slim line.
The thing I do not get yeah, is that I eat so much when I go to peoples houses.
But when I am at home I barely eat.

You're 15, you're still developing, do not be concerned with your weight unless you are severely undernourished or have major side effects.
Eat healthy whole foods, eat when you are hungry, avoid sugar and junk food as much as you can, and try to stay active.

II 2FAST2C II wrote: »

And another thing for some reason started the Age of 11 I gave up eating chicken,lamb,cow.
Because I just vomit straight after I eat it and do not like it as I get pictures in my head of a cow,chicken or lamb alive and I am eating it.
It disgusts me but however how weird this might sound I do eat roasts,kebabs and pizza

this is just lack of knowledge of your food. I was similar at 15, couldnt eat chicken or steak. but would eat burgers etc. Tbh it was just a matter of educating your self about food and trying some different types.

II 2FAST2C II wrote: »

So is there any way of me getting weigh instead of eating chicken etc.(I know protein is essential and builds up muscle and that but what can I do ?)
Is there way of me building weigh without using weights as I am not trying to gain muscles.

protein can be found in many sources, including dairy and nuts. meat is just one option, if you are serious about vegetarianism then you can find plenty of websites for this.

II 2FAST2C II wrote: »

One more thing I was thinking about buying those weigh building juices like http://www.argos.ie/static/Product/partNumber/9292802/c_1/1%7Ccategory_root%7CSports+and+leisure%7C14419152/c_2/3%7C15701400%7CNutrition+aids+and+supplements%7C14419289/c_3/4%7Ccat_14419289%7CWeight+management%7C29549019.htm
Would it be any good??

dont bother, if you want to gain weight just eat more. if you want muscle eat more and lift weights. eat protein, dairy, meat, nuts. eat your veg and fruit.
eat regular meals made from non processed foods. learn to cook a few basic recipes and educate your self about eating.
supplements like this are overpriced bi-products of natural foods. better in the long run to just eat the food.

Hanley

jugger0 wrote: »

You're skinny because you dont eat enough, no other reason. Read the stickies and eat eat eat.... if you cant be arsed to read all that then just eat a jar of peanut butter everyday before you go to bed.

And wash it down with 2l of milk.

..."I still can't gain weight", said no one, ever, after doing the above.