Gaining weight healthily

Muse Among Men

Hello there

I have a rapid metabolism, but it ain't working out for me. Tired of looking so stickish. I'm in the market of gaining weight, 10-20 pounds, but I dont know how to go about in in a way that is healthy and kind to the palate (everything people tell me to eat is detestable, like McDonalds). What foods should I try eating, and given that, how can I prepare them in a slowcooker or if not, in a way that is quick and easy? Only the tastiest recipes will be accepted. Similarly, what can be done about breakfast and lunch, seeing as I lack time to prepare something filling and scrumptious (I only get a measly 20 minute lunch)?

All help is welcome.

Weretaco

Eat protein + lift big weights.

Hlubocky

I am 27, 6'2", 165-170lbs and eat virtually everything I can find. They provide food for us at work, so there is no end to the free food I consume. Even with that, I still can't gain weight, and if I did, I think it would mostly go to the gut. The only time I ever weighed more was when I was working out all the time in college. I suspect if you are like me, going to the gym along with eating lots of protein will be your best bet.

Liiya

I have the same type of metabolism where I can eat and I'm still slim, however as I'm female it's not a problem really. I did try for a while to put on weight, I tried those milkshake drinks which are designed to help you put weight on but alas no joy with them. I'm not sure how fast metabolisms react to muscle building as I've never tried it, but if the protein-shakes don't work then try building some muscles.

However, I hate to say it but you may end up finding that like me, there's not much you can do.

EggyToast

Are you male or female? What is your current diet like? And how athletic are you currently?

The safest way to gain weight is simple math -- consume more calories than you burn through. Do you want to gain 10-20 pounds of muscle and be more toned (which is easier for males than females)? Or do you just want to add more fat? Or a mix of both?

Lurk

I have been having problems with this too. I eat all the time, have a job where I need to move around a lot and still can't gain weight. I am 5'8 and weight around 115 to 120.

Esh

Wait till you hit 30 and watch your metabolism go pfffffftttttttttttttt.

Lurk

My dad was crazy skinny until he hit 50 too : \

I look like a casting option for a Gulag orphan.

Esh

Lurk wrote: »

My dad was crazy skinny until he hit 50 too : \

I look like a casting option for a Gulag orphan.

I couldn't put on weight to save my life until I hit about 26-27. Now at age 32, I'm 5'11 and I weigh about 160. And that's eating like a pig. It's a nice weight.

Heir

Lots of protein. Powder, chicken, fish, lean meats.

Use something like www.thedailyplate.com to track your calories. It can help you set up goals on how many calories you need to gain x lb/week

Weights, lots of them.

Do a little cardio, but probably not more than twice a week..I'd keep it pretty light.

Quoth

Since my dad is gaining weight right now for physical therapy, I can actually help a bit!

As other people have said, the key to building muscle is protein. Some good protein-rich foods include beans, nuts and whole grains. So grab some peanut butter and whole grain bread and make a sandwich for lunch; I recommend Arnold bread because it doesn't have any high fructose corn syrup. Black bean burgers are also phenomenal and not too tough to make for dinner. On the meatier side, fish and chicken are good, as are eggs, but you don't want to go overboard on those because they can get fatty. Cottage cheese is also good but I find it hella gross. Protein shakes work but don't rely on them exclusively because they tend to be really high in fat or sodium or sugar depending on the variety. Likewise with protein bars.

For exercise, you'll actually want to avoid doing much cardio. Weight lifting is your friend. If you have to move around a lot for work or whatever, then supplement your protein with plenty of carbs (bread, pasta, rice, etc.). The more exercise you get, the more calories you need to eat to gain weight, but you want to do what you can to avoid things that are high in fat. Be aware that high-protein diets alone can actually make you lose weight unless you are sitting on your ass all day (like my dad).

So, what to eat. I'm only addressing the protein and carb angle; supplement with fruits and veggies as well. And whenever possible, go easy on the saturated fat, because even if you don't gain weight, it can screw up your blood pressure and stuff.

Breakfast: eggs (whites-only are best), whole wheat toast, peanut butter, cottage cheese, yogurt, cereals with whole grains, oatmeal, milk
Lunch: Tuna sandwich, peanut butter sandwich, chicken sandwich, turkey sandwich
Dinner: Chicken, salmon, black beans, whole wheat pasta, brown rice, the occasional lean steak

Heir

Quoth wrote: »

Since my dad is gaining weight right now for physical therapy, I can actually help a bit!

As other people have said, the key to building muscle is protein. Some good protein-rich foods include beans, nuts and whole grains. So grab some peanut butter and whole grain bread and make a sandwich for lunch; I recommend Arnold bread because it doesn't have any high fructose corn syrup. Black bean burgers are also phenomenal and not too tough to make for dinner. On the meatier side, fish and chicken are good, as are eggs, but you don't want to go overboard on those because they can get fatty. Cottage cheese is also good but I find it hella gross. Protein shakes work but don't rely on them exclusively because they tend to be really high in fat or sodium or sugar depending on the variety. Likewise with protein bars.

For exercise, you'll actually want to avoid doing much cardio. Weight lifting is your friend. If you have to move around a lot for work or whatever, then supplement your protein with plenty of carbs (bread, pasta, rice, etc.). The more exercise you get, the more calories you need to eat to gain weight, but you want to do what you can to avoid things that are high in fat. Be aware that high-protein diets alone can actually make you lose weight unless you are sitting on your ass all day (like my dad).

So, what to eat. I'm only addressing the protein and carb angle; supplement with fruits and veggies as well. And whenever possible, go easy on the saturated fat, because even if you don't gain weight, it can screw up your blood pressure and stuff.

Breakfast: eggs (whites-only are best), whole wheat toast, peanut butter, cottage cheese, yogurt, cereals with whole grains, oatmeal, milk
Lunch: Tuna sandwich, peanut butter sandwich, chicken sandwich, turkey sandwich
Dinner: Chicken, salmon, black beans, whole wheat pasta, brown rice, the occasional lean steak

I'd throw some snacks in between those meals too. Especially prior and after a workout.

Rook

Read the opening post in this thread as it's a pretty good breakdown of foods.
http://forums.penny-arcade.com/showthread.php?t=95231

Breakfast - get up earlier
Lunch - Bring something in (prepare it the night before, or even a couple of nights)

And as an aside, if you're looking to gain weight, you should be aiming for at least 3,500 but probably closer to 4-4.500 calories a day. If you're eating the right kind of food and doing some moderate exercise you should be struggling to eat that much without a lot of serious planning.

pinenut_canary

Eat lots of protein and whole foods (vegetables), grains, brown rice, etc, and lift weights. There really is no magical system but to just eat more. If you lift weights, it'll be better because you'll become stronger and look physically better, and you will gain less fat. Just gotta eat eat eat. My cousin's like you. He's 5'10" and was at 140 pounds, but he ate like a mad man and lifted weights, and bumped his weight up to 165, all of it lean muscle mass.

Thanatos

Go read the first post of the fitness thread.

If you have any more questions, ask.

Delzhand

Good thread. I'm 27, 6-1, and I rarely top 145-150.

skeldare

I'm pretty much the same way. I'm about 5'7" and for as long as I could remember, I've always weighed in at a measly 125 lbs. About 4 months or so ago I decided that I was sick of being so skinny. I quickly relized that I was mostly so skinny because I didn't eat a whole lot. So basically by increasing my calorie and protein intake, mostly by just plain eating more, I've managed to gain about 20 lbs (although mostly fat).

Artreus

Also with your metabolism, junk food isn't going to make you gain weight, at least it doesn't with me.

[Michael]

Like lots of people have said, check out the fitness thread. I'd suggest keeping healthy-ish snacks (peanuts and granola bars are my favorite) around everywhere: by your computer, work desk, TV, etc. Also, drink lots of milk (I have a glass of milk for each glass of water). Try eating 5 meals a day, too. And like everyone suggested, start working out.

You probably will want to find lots of ways to cook chicken, because you'll probably be eating it often. It could be BBQ Chicken (I like it in sandwich form!), quesadillas, chicken fried rice, plain grilled chicken, chicken enchiladas, and the list goes on.

And just for emphasis, check out the fitness thread often. You'll pick up lots of helpful information there. 5 meals a day seemed overwhelming until I got some ideas from there (boiling a dozen eggs at a time, casseroles/lasagna that you can live off of for a few days).

November Fifth

I have struggled with this as well.

Try eating just a little more with each meal. Add a couple strips of bacon or a sausage patty to your breakfast each morning.

Schedule a snack in between your meals. Mix something healthy along with something you like: apple slices + a chocolate chip cookie.

Pack a sack lunch with whatever kinds of sandwiches you like.

Try to get in some light exercise along with some stretching/push-ups an hour or two before dinner. You will have a much larger appetite.

Sit down and plan out your meals for a week. Make stuff you can freeze and have again like spaghetti and meatballs.

Go to your local library, grab one of the several slow cooker cookbooks they have and copy the recipes you
like. You can make good pot roast, brisket, beef stew, or chili with the slow cooker.

Muse Among Men

I should have noted I was female, I just didn't think it would make much difference (does it?)

I am quite sedentary, but lifting weights doesn't seem so bad. I dont want to build up a lot of visible muscle, but if I do gain weight I dont want to be squishy.

The help was greatly appreciated, and I'll be sure to read the fitness thread!

Chanus

Esh wrote: »

Lurk wrote: »

My dad was crazy skinny until he hit 50 too : \

I look like a casting option for a Gulag orphan.

I couldn't put on weight to save my life until I hit about 26-27. Now at age 32, I'm 5'11 and I weigh about 160. And that's eating like a pig. It's a nice weight.

Heh, yeah... hitting 26 was like: "Happy Birthday! Here's 40 pounds for your gut, love handles, and man boobs!"

Maybe getting out of restaurants where I was always on my feet in 90+ degree kitchens and into an office job where I spend nine hours sitting on my duff in the AC all day didn't help...


If you want to be healthy about it, you want protein and exercise, rather than fat, sugar, and lethargy. You can lift weights without building up tons of muscle, and if you don't do something like lift weights, those new pounds are going straight to the unhappy, flabby places.

Even going for a walk around the block is better than doing nothing (and not too strenuous). Just pop in some headphones and take a stroll for about 20 minutes.

Edit: Male/Female I think makes a difference in the type of advice you'd receive, considering as a female you probably aren't looking to get all beefcake.

CelestialBadger

If you had been male, I'd have also suggested bulking up with exercise, but that's not really easy for women as we gain muscle weight with much more difficulty. You'll end up looking toned, but not curvier, which is probably what you were getting at, right?

Every generation has a different ideal for weight. The current ideal is impossible to achieve without plastic surgery - super-thin, but with large boobs. A woman without surgical enhancements can choose one or the other!

In the sixties or the twenties you would have been super-fashionable - think of the supermodel Twiggy or the Flappers.

Just be happy with your weight. If you eat enough to satisfy your hunger then you are eating enough for your body. It's all relative, and as long as you are healthy, ignore the magazine pictures. That way lies madness.

Chanus

Personally, I prefer a woman who looks like she's not afraid of a ham sandwich, but not one which looks like ham sandwiches are afraid of her.

Qliphoth

As a skinny guy I've gained 10kgs so far this year, still going up. Take a look at the first page of the fitness thread, get a workout that you do several times a week that focuses on compound lifts. Eat 6 meals a day. Get a significant amount of protein for breakfast (I'd recommend eggs). Eat a lot of steak, chicken, tuna, salmon, milk etc. Stop snacking on bullshit, instead snack on fruit/nuts. Most of the people who claim they have a fast metabolism and eat a lot yet remain skinny are wrong, I was one of those people, my definition of a lot of food has changed dramatically.

S-Starwind

Over 2 years ago I had an erratic schedule, with varying meal times and due to work shifts I couldnt stick to a workout schedule. The thing that worked for me and helped me gain almost 3 stone in weight was milk.
Powdered milk. The stuff that you add water to in order to "make" semi-skinned milk. Only instead of adding water to the powder, I added semi-skinned milk.
It seemed odd at the time when I received the advice to do this, but it worked for me in the space of a few months. While working out, whenever I could, without a strict schedule.
I dont know how good this is from a healthy point of view but personally I had no probelms with it and was happy with the results after spending years trying to put on weight.