How to gain weight the healthy way?

[InkOfTruth]

What would you suggest to someone interested in gaining weight? I am really thin for my height, and you can see my ribs when I stretch. I do not have any eating disorders. In fact, I typically overeat to the point I feel like exploding - not always as I know that's not a healthy eating habit.

What foods should I eat, and how often, to ensure I gain weight? I eat healthy, and want to keep it that way with any new diet. I also do not like diet supplements, so would this be a problem?

I also work out, but have stopped jogging or doing any aerobics since I lose a couple of pounds if I do. I limit myself to lifting weights, but even with that I do not see or read any difference in weight.

 

[JUICY1]

You say that you typically overeat to the point where you feel like exploding. That statement leads me to believe you do not eat often enough. Do you eat only once or twice a day? I would start by having 5-6 smaller meals throughout the day.
Also drinking a couple protein or weight gain shakes wouldn't hurt either. I know you say you don't like supplements, I didn't either at first, but eventually found a brand that tastes good to me. Since using them (in conjunction with weight lifting) I've added about 7lbs of lean mass this year. Lift heavy and eat often and you will eventually gain mass.

 

[InkOfTruth]

Thanks dude for the reply. I eat three regular meals a day and snacks throughout the day. And with supplements, it's not so much the taste, rather I'm not sure whether it is good for my body. I prefer to get my nutrients naturally from food. I also try to eat food that are as unprocessed as possible.

 

[Audio Tech]

Too bad you don't have a pic in your profile. You may think you are really thin, but could be perfectly fine for your height. On the flipside, you could be complaining about your gut and lovehandles....

Now if you want to gain muscle mass from working out.... that's entirely different.

Though you are absolutely on the right track when it comes to food.

 

[nip/tug]

how tall are you? how active are you aside from your workout routine, i.e. do you have a sedentary job or a hustle n bustle type? just for comparison purposes i need to eat 4800 cals a day just to maintain weight...throw in a work out routine and it adds up quick and truthfully its not easy!!!

point is you might think you eating enough but your body thinks other wise
check out bodybuilding.com they have a few calculation tools to help you figure your calorie intake... its a pretty in-depth site so you might need to dig but its there!

 

[IntoEternity]

Ideally, for weight gain, you want about 1 to 1.5 grams of protein per pound that you weigh, per day. If you can get that amount every day in your diet, then you shouldn't need supplements, but it's pretty hard to do. Most of the protein powders on the market are made from whey, which comes from milk, so if you think that's unhealthy for you, then don't trust protein. However, it's an easy way to hit that daily protein intake rule-of-thumb.

On the other hand, if you really really don't want to use protein shakes, then you can do the GOMAD thing. GOMAD stands for Gallon-of-milk-a-Day. If you're lifting heavy it'll pack on the weight pretty quickly, since it's high in calories and high in protein. It'll be a little more fatty in gain, though, so after a while of doing it you'll probably need to cut for a few weeks.

 

[lostnfound]

The healthy way?

Eat clean calories, but eat above maintenance (which means more than it takes to stay at your weight).

If you're loading up on donuts and fries, yeah you'll gain weight but it's not going to be muscle. However, if you load up on lean meats, whole grains, vegetables, healthy fats, you'll get there. . .

Good luck.

 

[Nomenclature]

On the other hand, if you really really don't want to use protein shakes, then you can do the GOMAD thing. GOMAD stands for Gallon-of-milk-a-Day.

Most humans are lactose intolerant.


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Since this is a very old thread, I have no idea if the OP is still an active user. . .or if he's managed to gain weight. If you're reading this: Give us an update on your situation.

 

[AverageJoe]

Most humans are lactose intolerant.

Correction - most older humans are lactose intolerant. Caucasians can usually tolerate it pretty well for a long time.

 

[InkOfTruth]

Thanks guys. I've started to drink milk again. I'm not a big fan of it, and I'm sort of lactose intolerant. Can't consume too much or else...

I'm fairly active. My normal walking pace is close to brisk, and I prefer walking than driving. I only work out over the weekends, but that is reserved to ab workout and lifts/push-ups.

I consider my diet healthy. I eat whole wheat, pasta (both wheat and white), nuts, fruits and vegetables. I eat junk and fast food once in a while - I will admit. Meats range from red to poultry, as lean as I can get them.

The area I want to gain more weight is my chest. Again, when I stretch, you can see my ribcage. It's not the end of the world, but I feel most people react negatively to seeing something like that.

 

[AverageJoe]

Some people's upper ribs show through naturally. I know you can see 3-4 ribs under my armpits pretty clearly at all times.

If your lower ribs are showing, you definitely need to hit up some oblique exercises to cover that.

 

[Nomenclature]

Correction - most older humans are lactose intolerant. Caucasians can usually tolerate it pretty well for a long time.

Lactose tolerance is a genetic mutation; White people who've cattle farmed for a few generations are gaining the ability to digest lactose in cow's milk, but people from most other cultures get diarrhea when they try to drink it.

People who are lactose intolerant can safely eat yogurt, drink lactose-free milk or use something like Lactaid as a dietary supplement.

 

[erobert]

I've started my journey to getting more toned and eating more. I'm underweight for my age (I don't look like I'm starving but I'm not the average weight of most my age)

I'm hardly a fitness expert but this is what is working for me. Start out by eating more frequently, you could have a high metabolism like me. East 4-5 times daily and make sure your getting enough protein and vegetables (organic meats, fruits and veggies are better IMO) Calculate your BMI to get an idea of what your BMI should be for someone your height.

Also, look into taking a multi-vitamin. If you're not eating enough your body isn't getting all the nutrients and vitamins it should be getting.

Finally start exercising more more Do some lower and upper body workouts a couple days a week for build up more muscle. It will take a couple of months to get to your ideal body type but with persistence you''' get there. And it also helps attract the hotties too.

 

[InkOfTruth]

Thanks man. i've definitely been eating more. I have been consuming twice my normal caloric intake. Here's hoping.