Tips on how to gain some weight?

[Meow]

Hey. So I'm basically looking for specific foods, meals or exercises that will help me gain some weight. I've got a super fast metabolism and when that's combined with being a picky eater it's pretty much hell. I'm already a few pounds underweight.

I'm also looking for other tips to help me gain weight. Someone told me to start working out to build muscle, but I'm scared I'll end up losing weight instead. Are there any specific workouts I should do that specialize in building muscle instead of burning fat?

Any help is appreciated. Thanks guys <3

 

[Markintosh]

Strength training/hypertrophy exercises are designed to build muscle. Proper training + a good diet (you have to be on a caloric surplus) + proper rest will result in muscle gains.

The reason you are underweight is because you simply aren't eating enough. Find out your total daily energy expendeture, and eat 500 calories above it daily. You can find out your calories here: https://tdeecalculator.net/

 

I specifically have my diet and regimens geared towards putting on weight. I was TINY my entire life, we are talking being 125lbs at 19 years old. For a male, that is SUPER small.
As far as my diet goes, I macro out my calories @ 4k-5k a day with high fat/high protein/Medium carbs.

To consume THAT many calories a day, I drink 3 weight gainer shakes.
One scoop of low sugar weight gainer, one scoop of low sugar protein.
One shake is roughly 750 calories. I drink those plus eat my daily meals (roughly 3-4 meals a day)

Three of these a day, coupled with a mass building regimen (No more than 15 minutes of cardio a week and lots of lifting) I began to put on size. A year and a half later I am 179lbs currently.

If you need recommendations on meals/supplements, Pm me.
If you need ideas for work outs, I have a thread going on here via fitness section where I am posting/logging ALL of my work outs with the rep range and weights.
Tailor the weights to your ability, but do those work outs with a high calorie diet and you WILL FOR SURE put on size.

 

[CoreyBeLurkin]

I specifically have my diet and regimens geared towards putting on weight. I was TINY my entire life, we are talking being 125lbs at 19 years old. For a male, that is SUPER small.
As far as my diet goes, I macro out my calories @ 4k-5k a day with high fat/high protein/Medium carbs.

To consume THAT many calories a day, I drink 3 weight gainer shakes.
One scoop of low sugar weight gainer, one scoop of low sugar protein.
One shake is roughly 750 calories. I drink those plus eat my daily meals (roughly 3-4 meals a day)

Three of these a day, coupled with a mass building regimen (No more than 15 minutes of cardio a week and lots of lifting) I began to put on size. A year and a half later I am 179lbs currently.

If you need recommendations on meals/supplements, Pm me.
If you need ideas for work outs, I have a thread going on here via fitness section where I am posting/logging ALL of my work outs with the rep range and weights.
Tailor the weights to your ability, but do those work outs with a high calorie diet and you WILL FOR SURE put on size.

About to go check out your thread for workouts thanks for posting it! What is your current PR for Bench, deadlift and squat?

 

About to go check out your thread for workouts thanks for posting it! What is your current PR for Bench, deadlift and squat?

Of course! Keep me posted on your success!
Max for these
Bench: 275 - my bench press game sucks.
Deadlift: 345
Squat: 405

 

[BAnsz]

[YOUTUBE]watch?v=CTNhCzmUjlw[/YOUTUBE]

 

[mrjami]

Just balance out your carbs and proteins proportionately. There's an app for it, fitnesspal or something.

 

[Lean]

All you really need to do is eat real meals. You need a protein, a carb, and some type of fruit or vegetable (If you feel like adding them in) with each meal.

Also if you have that much of a hard time gaining weight, have you ever been checked for hyperthyroidism? Because if you do have an overactive thyroid then nothing will really help you gain much weight until you get yourself checked out.

 

[Markintosh]

Just balance out your carbs and proteins proportionately. There's an app for it, fitnesspal or something.

Not necessarily, all he needs to care about for gaining weight is eating more calories than his body needs. Simple, no need to go into macronutrient partitioning.

 

[Program]

Used to be like you, I don't know your age, but as soon as I got old enough to get my "adult" hormones, I gained 65lbs. I was working out during that time though. So you might not want to stress your body out unnecessarily if you're young. Muscle and weight comes infinitely easier after your early-mid teens.

 

[Dalt]

There are many things I've heard of that you can do to gain weight. You can use a management system like mentioned above such as "MyFitnessPal" to keep track of your diet and ensure you are getting enough calories a day.

Also, lifting and working out using BCAA (Branched Chain Amino Acids) will ensure that you burn fat and gain muscle. Not sure if this was exactly what you were looking for but hey it's worth a shot

 

[Meow]

All you really need to do is eat real meals. You need a protein, a carb, and some type of fruit or vegetable (If you feel like adding them in) with each meal.

Also if you have that much of a hard time gaining weight, have you ever been checked for hyperthyroidism? Because if you do have an overactive thyroid then nothing will really help you gain much weight until you get yourself checked out.

No, I haven't checked it out. Thyroid problems run in my family though so I will be sure to ask and see if we can figure it out.

Thanks, everyone. I'm gonna get the app on my phone as well and look up some healthier meals. I'm not a big meat eater so I'm sure that's also why... since I'm not getting enough protein. Gonna suck it up this week though and try some new foods Thanks guys

 

[Misanthropy]

You can gain muscle mass which will increase your weight, consume protein shakes or other mass increasing powders like WHEY etc.

 

[tengoldchains]

As stated above, eating more is key. As for the picky eater situation, this website has some fantastic recipes if you need some new ideas: http://www.sixpacksmackdown.com/

And just remember, eggs!

 

[John Mayer]

Don't listen to novices who say "bro just eat more." You need to still meal prep and gain from eating slightly in excess, but it will be the same food you've been having prior. Your macros are extremely important. Always keep high protein, high carbs, and moderate fats. I do 1.1g protein per pound bodyweight, 0.3-0.4g fat per pound bodyweight (when bulking) and slightly higher carbs. I do IIFYM (if it fits your macros) so I don't care really about what I'm eating per-say, but try to reach those numbers each day.

 

[Esco_vX]

I was like you at that age, buy a mass gainer (i took inner armor - hard mass) and simply add an extra meal in to what you are having now, replace all your fizzy drinks with water. that way I made lean gains and incredible strength gains.

you don't want to just start forcing yourself to eat all day either, which is something I tried aswell, while it will still build you muscle and strength, you will also have a nice fat belly.

So.. a mass gainer + 1 extra meal + plenty of water & sleep early.

EDIT: you can tell some of these guys in the replys have never lifted.. what a joke lol come on guys he needs some real advice.. stop googling shit

 

[Huffer]

I was like you at that age, buy a mass gainer (i took inner armor - hard mass) and simply add an extra meal in to what you are having now, replace all your fizzy drinks with water. that way I made lean gains and incredible strength gains.

you don't want to just start forcing yourself to eat all day either, which is something I tried aswell, while it will still build you muscle and strength, you will also have a nice fat belly.

So.. a mass gainer + 1 extra meal + plenty of water & sleep early.

EDIT: you can tell some of these guys in the replys have never lifted.. what a joke lol come on guys he needs some real advice.. stop googling shit

Different things work for different people.
Like as you said, a mass gainer does work. Drinking a lot of water also worked for me.
Of course, it depends on him and what he's comfortable with.

 

[Esco_vX]

Different things work for different people.
Like as you said, a mass gainer does work. Drinking a lot of water also worked for me.
Of course, it depends on him and what he's comfortable with.

That is absolutely true. We can all give good advice but you have to find out what works for your body.

 

[Soil]

No expert but, eat high calorie foods, lots of meat and foods high in fibre

 

[tehRonskie]

The easy source of protein is egg, chicken breast, tuna. I eat 5-6 eggs every break fast (2 whole eggs and the rest are only egg whites) and yes sometimes it sucks because it gets boring eating the same thing every morning also include a sweet potato and maybe 100g of tuna.

If you are vegan you can try mung beans, it is 347 cals and 24g of protein for 100g.