Gaining weight advice?

andy2k · 24 Apr 2006 at 16:43

Just looking for advice really. Im 17 years old + 5 foot 7 tall and have recently been trying to gain weight.

Im just under 8 stone and ideally want to be about 10 stone. I have improved my diet to include a variaity of different foods and have started trying to eat 3 meals a day although as i work late most nights it isnt easy.

Just looking for different meals i could try and ideas about when its best to eat?

I am looking to put the weight on fairly quickly as i think this may be making me feel tired and drowsy a lot of the time.

Thanks for any advice in advance,

Shamrock · 24 Apr 2006 at 16:57

Is that fat weight or muscle weight?

I too am trying to gain weight and have managed to go from about 54-55kg to 59-60kg since about January by basically lifting heavy weights, focussing on the compound lifts and eating like un cheval. Granted its not all lean muscle and probably due to me being a relative beginner, but its a start.

As for meals, have you looked at the sticky? Really, you don't want to worry too much on what you are eating (obviously not just MaccyDs or something) but getting an excess of calories. However, if you aren't lifting weights those calories will just make fat.

andy2k · 24 Apr 2006 at 17:06

Well im thinking of gaining weight, mainly as fat now for a few months, then i will try and build muscle.

Not too bothered by being very muscley though.

Shamrock · 24 Apr 2006 at 17:12

Well in that case, the same applies. Eat more than normal to create a calorific excess.

This can be difficult if you don't have the time to eat. Could you possibly add a fourth meal before bed?

Beef
Pork
Chicken
Turkey
Tuna
Salmon
2% milk
Eggs
Cottage cheese 2%
Yogurt 2% plain
Whey protein powder (post workout drink)

Asparagus
Broccoli
Green beans
Cauliflower

Pasta
Potatoes
Rice (short & long grain)
Sweet potatoes
Egg noodles
Brown (& wild) rice
Oatmeal, rolled oats (slow cooked)
Multi grain bread

Olive oil (extra virgin)
Butter (unsalted)

Thats the list from GordyR's topic.

A2Z · 24 Apr 2006 at 17:15

andy2k said:
Well im thinking of gaining weight, mainly as fat now for a few months

why?

you think gaining fat will make you less tired and drowsy? sorry but lol?

read the sticky at the top of this forum on how to gain quality mass, you will be a lot more healthier and happier, i guarantee it

andy2k · 24 Apr 2006 at 17:17

A2Z said:
why?

you think gaining fat will make you less tired and drowsy? sorry but lol?

read the sticky at the top of this forum on how to gain quality mass, you will be a lot more healthier and happier, i guarantee it

ok ill give it a read.

thanks to you and shamrock for the reply.,

NitrogenY3K · 24 Apr 2006 at 19:10

Just because your skinny now doesnt mean u have to gain fat, that is just going to make u a skinny man with a big gut lol, which is worse than what u started with.
Your 8stone so you need to start ramming the calories in youand just bulk to hell, get in the gym base everything around all the compound movements and find the supporting exercises which work best for you.
3 meals a day simply isnt enough, imo 6+ is what you should be aiming for, I work every day and i work fri and sat nights and i can still mange 9meals per day. Have good lean sources of protein and try to have low-med GI carbs througout the day and aim for high GI PWO. Make sure your brekfast is good as this is the most important meal of the day along with your post workout.
Here is the bulker i will be following from next week onwards, maybe this can give you a general idea and maybe a few tips.

Meal 1 (7:00am)

30g Whey in water
3 Poached Eggs
2 Pieces granary bread
80g Oatmeal with 300ml skimmed milk
200ml Orange juice
1000mg Flax

Meal 2 (9:30)

Shake - 150ml Skimmed Milk
- 200ml Water
- 30g Whey
- 20g Oats
- 1 Bannana

Meal 3 (12:30)

100g Chicken Breast
70g Wild rice
Small tin baked beans
Vegetables

Meal 4 (2:30)

175g Tuna
4 small sweet Potatoes
Piece of fruit

Meal 5 (4:15) (pre workout)

100g Chicken Breast
Tin of baked beans
4 Oatcakes
5g Taurine

****TRAIN 5:15****

Meal 6 (PWO) (6:15)

50g Whey in water
60g Moltodextrin
Creatine

Meal 7 (PPWO) (7:00)

150g Fish or Lean Beef or chicken
Large Jacket Potato
Loads of vegetables

Meal 8 (9:00)

Large Handful of mixed nuts/raisins or cottage cheese

Meal 9 (10:30)

25g Caesin in 200ml Skimmed milk
1000 mg Flax

tbh (i dont mean to offend) but if i was your size i would build up the calories and get used to eating a lot of food and oin the end i would be aiiming to be eating more food than the above.

brocksta · 24 Apr 2006 at 21:41

heres a diet ive been roughly following since the beginning of feb. This along with compound exercises at the gym have helped me go from 10 stone to my current weight of 11.4.

Breakfast: Bowl of Porridge, 2 scrambled eggs on toast, fruit

Snack: Tin of tuna / chicken or other meat based sandwich/ handfull of nuts and raisins

Lunch: Cooked chicken breast with egg, peas and rice. Yoghurt

Snack: Baked Potato and tuna / chicken sandwich

:::: Gym ::::

Post Workout shake: Whey (25g), Dextrose (25g), Maltodrextin (25g) with water:

Dinner: Whatever me mum cooks, probably chicken, potatoes and vegetables

Late night Snack: Instant whey (30g serving) with oats (50g) bannana, dollop of peanut butter.

The reason your feeling drowsy is your not eating regularly throughout the day. You need to eat every 2 or 3 hours. Have a look at GordyR's sticky, theres a lot of useful information which i have used to put on weight.

My most important bit of advise is that you stick to the diet! if you dont keep it up you will not put on weight.

andy2k · 25 Apr 2006 at 12:54

Thanks for your great replys. It has helped a lot.

The meal ideas are perfect, thanks.

Amp34 · 25 Apr 2006 at 17:37

You may just be like me, you'll never gain weight no matter what you do! Good in a way but annoying too. I eat way more than anyone else i know (about 3000-4000 calories p/d), good and bad food and i used to train 3-4 times a week. I doubled my strength and other things but only gained 1lb and my shape didnt change much either. Twas fun to go to the weights area, skinny runt of a me and show up half the bigger people.

(6 ft 1 and 11 st)

ChroniC · 26 Apr 2006 at 02:35

Amp34 said:
You may just be like me, you'll never gain weight no matter what you do! Good in a way but annoying too. I eat way more than anyone else i know (about 3000-4000 calories p/d), good and bad food and i used to train 3-4 times a week. I doubled my strength and other things but only gained 1lb and my shape didnt change much either. Twas fun to go to the weights area, skinny runt of a me and show up half the bigger people. (6 ft 1 and 11 st)

I have the very same problem. I can eat a lot of i can nothing at all, which ever i chose my weight never budges by moire than a few pounds either side.
However when i went training, i did gain maybe half a stone, but at the same time id watch blokes with arms twice the size of mine struggling to lift what i could.

Id love to be able to have some bulk healthily or not, i dont care. I did try to do the eat 9 meals a day route but my guts just couldnt handle it. Nor could my house mates. Ohhh the smells.

Killajaz · 26 Apr 2006 at 09:30

It is simple really. Eat a lot, and try making the meals routine!
If you have high metabolism you can stuff anything into your stomach really.
Do stay away from 'ready-meals' which you microwave. They are awful when it comes to nutrition.

As long as it (the meal) has proteins and carbohydrates you will gain weight.
Lifestyle is a factor aswell. I can give a very good example; me!

When I moved back from London last summer I gained 4kg just by eating.
It was because of not working my ass off,drinkin less!, eating plenty of proper food, instead of 'stress' food, and having a good routine.

I went from a skinny 78kg to a healthy 85kg in a few months. WIHTOUT any physical excercise worth mentioning. Just by eating!

ExRayTed · 26 Apr 2006 at 22:40

I'm 5ft 6in and now weigh 13st 10lbs from 12st 6lb after 10 weeks of serious bulking

As the guys above me have said just eat lots and eat regularly.Carbs+Proteins (spread evenly throughout the day) +good fats and fruit/veg coupled with a good compound lift based training program will give you results.It has too..no matter what your metabolism,your body will adapt itself to the extra load you're giving it.It may take longer with a quicker metabolism but it will still work.

A word of advice though..if you're not naturally a big eater (I'm not) then be careful not to get to the point where it's a chore to eat.I do this by simply taking breaks every now and again..and eat what I want throughout the day rather than what I should be eating.Diet is very important when gaining but not at the expense of motivation.