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post #1 of 9 (permalink) Old 10-13-2011, 09:40 AM Thread Starter
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Gaining Weight

I need to gain a good amount of what, what is the best way to do it?

I know you have to eat A LOT and I do, I just burn through it so its extremely frustrating.

I weigh 122lbs I want to get up to 135, atleast that would be ideal.

Are there certain foods that are healthy but will also help me pack on the lbs?
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post #2 of 9 (permalink) Old 10-13-2011, 05:31 PM
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1) Keep a record of your diet for 5-7 days. This will give you an idea of what your caloric intake is. A lot of people are surprised to learn they aren't eating as much as they thought, or are eating more than they thought if trying to lose weight. Use a site like fitday.com for help.

2) Foods: whole grains, good fats, lean proteins. When I'm bulking my main three meals look like this:
Breakfast: 4 over-easy eggs, 2 slices of ezekiel bread, 4 slices of turkey bacon, 1/4 steel cut oats, 16oz. 2% milk.
Lunch: Big ol' turkey sandwich with some sliced block cheese and turkey pepperoni, some pretzels for a side, banana or mandarin oranges, 8 oz. 2% milk, 1 can of tuna in water.

Dinner: 10-12oz. of steak (rare), 1/2 cup broccoli, 1/2 cup whole grain rice. I'll eat other meals between the big ones but those are the main meals of my day.
3) Cut back your cardio. That means parking closer to your destination, take the elevator, increase your rest time between sets if you do weight training.

Those are the key things I implemented and went from 170lbs. of skinny with a 150lb. max bench to 185-ish lbs. of moderate muscle with a 290lb. max bench in about a year.

"In nothing do men more nearly approach the gods than in giving health to men." -Cicero

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post #3 of 9 (permalink) Old 10-13-2011, 09:30 PM Thread Starter
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Quote:
Originally Posted by Thales View Post
1) Keep a record of your diet for 5-7 days. This will give you an idea of what your caloric intake is. A lot of people are surprised to learn they aren't eating as much as they thought, or are eating more than they thought if trying to lose weight. Use a site like fitday.com for help.

2) Foods: whole grains, good fats, lean proteins. When I'm bulking my main three meals look like this:
Breakfast: 4 over-easy eggs, 2 slices of ezekiel bread, 4 slices of turkey bacon, 1/4 steel cut oats, 16oz. 2% milk.
Lunch: Big ol' turkey sandwich with some sliced block cheese and turkey pepperoni, some pretzels for a side, banana or mandarin oranges, 8 oz. 2% milk, 1 can of tuna in water.

Dinner: 10-12oz. of steak (rare), 1/2 cup broccoli, 1/2 cup whole grain rice. I'll eat other meals between the big ones but those are the main meals of my day.
3) Cut back your cardio. That means parking closer to your destination, take the elevator, increase your rest time between sets if you do weight training.

Those are the key things I implemented and went from 170lbs. of skinny with a 150lb. max bench to 185-ish lbs. of moderate muscle with a 290lb. max bench in about a year.
Thanks for this! Lots of great info!
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post #4 of 9 (permalink) Old 11-02-2011, 03:54 AM
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Guys,.
The 100% Egg protein supplements are awesome to gain size,...
and the use of eggs with boil potatoes simply are also useful one to gain maximum size quickly,..
Pasadena fitness trainer

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Last edited by Morris1; 11-05-2011 at 01:16 AM.
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post #5 of 9 (permalink) Old 11-10-2011, 05:21 AM
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hi, what's my words about gaining weight which i am discussing with you. You look thin and what to gain weight? Well, it is lot more complicated than it seems to be. You can’t just eat everything that comes your way and gain weight. There are several Dos and Don’ts of gaining body weight. Let’s have a look at the most efficient Dos and Don’ts that can let you gain body weight as soon as possible.
First of all you must know that whether your dietary plans is right for you or not. To gain weight, the basic formula is to consume more calories than you consume normally. So, start consuming more calories than you burn. Approximate daily caloric requirement of a healthy male (one who performs light activity) is 2200, where a healthy female consumes as much as 900 calories. You must consume around 1000 extra calories per day to gain less than half a kilo a week. For this, you must eat at least five meals per day. Although, actual caloric requirement varies from one person to another, depending on their height, weight, activity level and their body’s metabolic rate, the amount of extra calories can be taken 1000 for all (for a start).
Eat Healthy food - Eat milk products and non-vegetable foods. Eat eggs over vegetables as a meal. Consume high protein content foods items and foods with high starch content, such as potatoes, rice and tapioca.
Consume Protein -Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein. You should consume at least 1 gram of quality protein per pound of body weight.
Add more snacks to your meal – Cheese sticks, milk shakes, muffins, dried fruits, yoghurt are the food items which are full of protein. So, rather than munching on junk food try to eat these snacks as much as you can per day. Nuts are the best snacks to increase body weight. So, you better add nuts to your daily diet.

Last edited by tntpwer; 11-12-2011 at 04:47 AM.
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post #6 of 9 (permalink) Old 12-19-2012, 12:14 AM
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The best way to the gaining weight i think exercise daily go to the gym and heavy weight pick up and diet also very important role to the gaining weight always eat fresh salad and vegetables and fruits eat and supplement use to the gaining to the weight.Gym Vernon Hills

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Last edited by trott985; 12-22-2012 at 12:23 PM.
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post #7 of 9 (permalink) Old 12-31-2012, 01:23 AM
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Try to eat rice as much as you can It will helps you a lot Use oily stuff as much as you can Take milk with half boiled egg daily at night Try to eat meat more and more..

hcg weight loss for men

Last edited by Johnson147; 01-05-2013 at 05:38 AM.
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post #8 of 9 (permalink) Old 12-31-2012, 05:54 AM
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Training is going to be the best remedy. I started training in September at 119lbs, I now weigh 134lbs. All I've done is change my diet a bit(still not the best, but it's better then before) and add training.

Don't worry about weighting yourself too much, only once every 2-3 weeks to really see some results. From one skinny guy to another don't spend too much time worrying about what you're eating.
-Remove pop/coffee and try drinking more water/juice.
-Try eating something good like pasta over pizza.
-More protein.

I was thinking about picking up a protein supplement in the new year myself, but I'm going to be halving what it recommends. More interested in a little something extra to smooth recovery then just adding more bulk.
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post #9 of 9 (permalink) Old 12-31-2012, 05:55 AM
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Quote:
Originally Posted by Hibernaculum View Post
Training is going to be the best remedy. I started training in September at 119lbs, I now weigh 134lbs. All I've done is change my diet a bit(still not the best, but it's better then before) and add training.

Don't worry about weighting yourself too much, only once every 2-3 weeks to really see some results. From one skinny guy to another don't spend too much time worrying about what you're eating.
-Remove pop/coffee and try drinking more water/juice.
-Try eating something good like pasta over pizza.
-More protein.

I was thinking about picking up a protein supplement in the new year myself, but I'm going to be halving what it recommends. More interested in a little something extra to smooth recovery then just adding more bulk.
A protein supplement will certainly help with recovery AND help you bulk.

Maybe look at a weight gainer supplement for extra bulk?
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