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any good advice how to PUT ON weight

N

Nice Boy

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Hello boys!

Do you have some advice how to PUT ON weight in a healthy, effiicient way?

Im 23 yo, about 57 kg (I guess it's about 125 lbs)... I would like to put on at least 8 kg more...

The problem is that perhaps I do not eat as much as I could, but still do you have some tips?

Thank you.
 
Howdy, welll yes - 1. eat more, 2. do weights and build muscle (much healthier), 3. grow old and you will put on wieght naturally. But don't be in a rush because it will happen naturally as you age. If its because you are small and skinny then I suggest go to the gym and workout. Hope all is well with you otherwise. Best wishes, G :)
 
homemade granola (toasted oats, almond slivers, raisins, and a touch of turbinado) is my downfall . . . i weigh more the day after i have a bowl, very calorie dense

nut butters too, and they're healthful, i love almond butter
 
When people say eat more they mean eat more by the way, don't just eat more than usual, but gorge yourself. ;]
And lift weights, no running or any cardio, but pure muscle workouts.
 
eating less frequently but more in quantity will slow down your metabolism.
 
The question is "What kind of weight are you wanting to add?".

For a guy like you who has a tendency to be thin, adding between meal snacks and making sure you don't miss regular meals will probably help you add weight slowly. If you do some moderate exercise like yoga or weight work, it will help promote muscle growth and keep the extra calories from just being stored as fat.
 
Hi Nice Boy!

I started on a big fitness kick about two years ago, and I went to a personal trainer and said "Well, I'm trying to bulk up" and he said "OK, well first, you need to lose about 10 pounds, and then we'll start to bulk up." I thought the guy was a nut! I was 6'1 and weighed 165lbs! LOSE TEN POUNDS? FROM WHERE?! Long story short, I dropped to 145 and then I muscled back up to about 158. 75% of your goal is going to be nutrition based. Here's what I did when I was trying to bulk up on the muscle:

Breakfast:
Cook/Boil a serving of spaghetti. Don't put olive oil in the water when you cook it. Once cooked, put it in a frying pan and drop in three eggs. Essentially, you're making scrambled eggs with spaghetti. You don't use the olive oil because the eggs won't stick to the noodles if they've got olive oil on them. I then mixed in some baby tomatoes, and some basil to taste.

Lunch: Grilled chicken breast. Since it's summertime, you can throw it on the grill, and toast a Hoagie Bun. In a frying pan, slice up a green, red, and yellow tomato and fry the peppers. Throw some BBQ sauce on the chicken breast, toss on the peppers, and you've got a great lunch sandwich. I would typically have two.

Mid-afternoon snack (around 3:30/4): Peanut Butter sandwich, whole wheat bread.

Dinner (my dinner was around 6ish, I'd head to the gym around 7:30): Salmon or Chicken. Baked or stove-top. Plenty of fresh veggies.

Post-workout: Two snack-size protein bars, and a big protein shake (not the gay kind). For a creamier shake: Chocolate ice cream, chocolate protein powder, two big scoops of peanut butter.

For snacks (especially on weekends when my schedule was less structured) I woudl buy a big vegetable appetizer tray from the grocery store's produce department. I'd leave that out on the country and usually finish off one per weekend-day.

For my workouts, I did no more than 3-minutes of cardio to warm up, strictly to get my heart rate up. Then I went into a solid hour of strength training. Workouts were about 3 days a week, sometimes 4. Remember, you're muscles are working more post-workout than during the workout. Sore muscles=growth, it doesn't mean you did something "wrong"
 
Why would you want to gain weight? Some of us like skinny guys, first of all.

It seems that no matter who we are, we always want the opposite. Fat people want to be skinny, skinny people want to be fat. But there are serious health issues with being fat, so being skinny isn't so bad.

If you're exercising a lot, maybe back off a touch. Generally eat more calories, but don't gorge on high-fat, high-calorie stuff. Lots of small meals/snacks are in order. I understand you want to gain a little weight, but don't become "unhealthy" in the process.

In the immortal words of my PE Teacher, "Get in the weight room!"
 
Guys, thank you so much for your valuable advice!

@ Karabulut: Well, I'm rather type of the skinny guy so I'm not afraid for the time being that I will gain a lot of fat... Then, of course I can build up muscles :-)

@ Thermodynamics: I wanna put on weight cause I think 57 kg is not ideal... According to BMI, ideal weight for my height starts at about 65 kg... Plus, I read that there are some health risks with being under weight (although I'm not that skinny)

@ Dhchitown: Thank you for your valuable tips!

@ Evanrick: I think it is the key to success :-)

Guys, thanks a lot for your tips... Now I need just to stick to them :-D
I will update to see how it is going...
 
Easy:
Eat more and lift weight to gain weight.

Eat less and exercise to loose weight.
 
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