Gaining 10 pounds without getting "fat"
kuliejulie
Posts: 4 Member
Hi! I'm a 21-year-old female looking to gain about 10 pounds. I'm currently 5'9 and 120 pounds. Ideally I'd like to be 130, and I want to maintain a healthy, realtively clean diet while gaining the weight (I eat pretty healthy, lots of fruit and veggies, it makes me feel good!). I work out 5-6 times a week (3 days of running and a couple Blogilates Youtube videos, 2 days of strength, 1 day of yoga or strength), and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff, just maintain my tone while gaining a few pounds. I would appreciate any advice you can give me! I'm a little lost in all the carb/protein/fat ratios and macros, and could use some help figuring this all out!
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Replies
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Do a little less cardio
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If you want to gain, stock up on starches, complex carbs, and protein. Add in peanut butter, honey, juices, milk, and combo-foods of protein and carbs (like beans and peas). Don't be afraid of gaining fat. You won't since you are watching your progress and REAL fat takes a lot of time to add, but water storage throughout your body is going to be your glycogen reserves. You want that. About a month of bigger eating should add the weight you want.0
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I have the same goal .. and spoke to my personal trainer today about just this. His answer .. "calorie dense healthy food". A figure of 3000 cal a day was mentioned, which for me would be about a gain of 1.5 lbs a week. Your required number may be different of course and your amount of exercise will alter things. He said I may need to drop my 600 cal burns in Spin class though. Sorry .. it may be a tough battle if that is the case.0
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10 pounds of muscle will take a long time to build naturally, especially for a woman. You might be looking at a year+ of hard work to put on 10 pounds of muscle. Eat JUST above maintenance and lift lift lift.0
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arguablysamson wrote: »If you want to gain, stock up on starches, complex carbs, and protein. Add in peanut butter, honey, juices, milk, and combo-foods of protein and carbs (like beans and peas). Don't be afraid of gaining fat. You won't since you are watching your progress and REAL fat takes a lot of time to add, but water storage throughout your body is going to be your glycogen reserves. You want that. About a month of bigger eating should add the weight you want.
so you're just telling OP to gain 10lb of water in a month!?0 -
uconnwinsnc1 wrote: »10 pounds of muscle will take a long time to build naturally, especially for a woman. You might be looking at a year+ of hard work to put on 10 pounds of muscle. Eat JUST above maintenance and lift lift lift.
this0 -
TavistockToad wrote: »uconnwinsnc1 wrote: »10 pounds of muscle will take a long time to build naturally, especially for a woman. You might be looking at a year+ of hard work to put on 10 pounds of muscle. Eat JUST above maintenance and lift lift lift.
this
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civilizedworm wrote: »TavistockToad wrote: »uconnwinsnc1 wrote: »10 pounds of muscle will take a long time to build naturally, especially for a woman. You might be looking at a year+ of hard work to put on 10 pounds of muscle. Eat JUST above maintenance and lift lift lift.
this
+1
+2 Best advice you're going to get.
If you want to gain weight, your choices are to gain fat or gain muscle. They're both done in the same way, by eating in a surplus, except if you want to gain muscle you also have to lift. I'm not talking about some kind of 6 day/week bro split. A 3-day/week full body routine where you lift heavy should suffice. If you run because you absolutely love to run, then have at it. Just know that you need to account for those additional calories burned by eating even more food.
TL;DR: Eat TDEE + 300 cals and lift heavy0 -
and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,
so... exactly what do you want to gain?
dreams and pony farts and unicorn tears?
Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.
I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.
or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.0 -
and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,
so... exactly what do you want to gain?
dreams and pony farts and unicorn tears?
Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.
I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.
or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.
I'd rather have muscle than pony farts and unicorn tears!
OP - please listen to Jo.0 -
+2civilizedworm wrote: »TavistockToad wrote: »uconnwinsnc1 wrote: »10 pounds of muscle will take a long time to build naturally, especially for a woman. You might be looking at a year+ of hard work to put on 10 pounds of muscle. Eat JUST above maintenance and lift lift lift.
this
+1
and I will add that no matter what you do ...clean eating, cardio, etc..if you eat in a surplus you will gain fat. It is impossible to put on ten pounds of pure muscle...
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arguablysamson wrote: »If you want to gain, stock up on starches, complex carbs, and protein. Add in peanut butter, honey, juices, milk, and combo-foods of protein and carbs (like beans and peas). Don't be afraid of gaining fat. You won't since you are watching your progress and REAL fat takes a lot of time to add, but water storage throughout your body is going to be your glycogen reserves. You want that. About a month of bigger eating should add the weight you want.
one month for ten pounds of muscle, really ?
Damn, I have been bulking for two months and only put on about five pounds...I guess I am doing it wrong...
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and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,
so... exactly what do you want to gain?
dreams and pony farts and unicorn tears?
Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.
I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.
or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.
I'd rather have muscle than pony farts and unicorn tears!
OP - please listen to Jo.
I mean- I could probably get down for some unicorn tears- I hear they are useful for things... I think.
But I wouldn't want to gain them on my body- I'd prefer some muscle and things LOL0 -
This content has been removed.
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civilizedworm wrote: »TavistockToad wrote: »uconnwinsnc1 wrote: »10 pounds of muscle will take a long time to build naturally, especially for a woman. You might be looking at a year+ of hard work to put on 10 pounds of muscle. Eat JUST above maintenance and lift lift lift.
this
+1
+2 Best advice you're going to get.
I'm not talking about some kind of 6 day/week bro split.
You hurt bro feeling.
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and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,
so... exactly what do you want to gain?
dreams and pony farts and unicorn tears?
Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.
I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.
or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.
I'd rather have muscle than pony farts and unicorn tears!
OP - please listen to Jo.
Listen to them both. They know their shift.0 -
civilizedworm wrote: »and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,
so... exactly what do you want to gain?
dreams and pony farts and unicorn tears?
Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.
I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.
or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.
I'd rather have muscle than pony farts and unicorn tears!
OP - please listen to Jo.
Listen to them both. They know their shift.
Awww...thanks!
OP - I've been in your situation (lots of running, etc.) and it's scary to move to the next phase, but you have our support.0 -
kuliejulie wrote: »Hi! I'm a 21-year-old female looking to gain about 10 pounds. I'm currently 5'9 and 120 pounds. Ideally I'd like to be 130, and I want to maintain a healthy, realtively clean diet while gaining the weight (I eat pretty healthy, lots of fruit and veggies, it makes me feel good!). I work out 5-6 times a week (3 days of running and a couple Blogilates Youtube videos, 2 days of strength, 1 day of yoga or strength), and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff, just maintain my tone while gaining a few pounds. I would appreciate any advice you can give me! I'm a little lost in all the carb/protein/fat ratios and macros, and could use some help figuring this all out!
I wish more young people had your view on eating lifestyle and a great reason for doing so. If they would then they would be much healthy 40 years down the road I now understand. When one is young it is often hard to think of one's health 40 years down the road but in hindsight I wish I had been more 'aware' of eating lifestyle value 40 years ago.
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Oh jeez...Gale, seriously? 5'9", 120 lbs and doesn't want to gain fat but doesn't lift? I don't think that's a healthy viewpoint.0
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You're going to have to consume a surplus of calories with more emphasis on the weight room for your training. Set your calorie goals to gain about 1/2 Lb per week and try to hit that consistently. Inevitably you will put on some fat, but that's not necessarily a bad thing...0
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and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,
so... exactly what do you want to gain?
dreams and pony farts and unicorn tears?
Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.
I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.
or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.
This!!!
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please leave-and please for the love of all things holy don't encourage bad behavior. There is nothing healthy about her view point and "lifestyle" which you aren't even remotely qualified to assess given that all we know is she eats fruits and veggies and is vastly underweight.GaleHawkins wrote: »kuliejulie wrote: »Hi! I'm a 21-year-old female looking to gain about 10 pounds. I'm currently 5'9 and 120 pounds. Ideally I'd like to be 130, and I want to maintain a healthy, realtively clean diet while gaining the weight (I eat pretty healthy, lots of fruit and veggies, it makes me feel good!). I work out 5-6 times a week (3 days of running and a couple Blogilates Youtube videos, 2 days of strength, 1 day of yoga or strength), and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff, just maintain my tone while gaining a few pounds. I would appreciate any advice you can give me! I'm a little lost in all the carb/protein/fat ratios and macros, and could use some help figuring this all out!
I wish more young people had your view on eating lifestyle and a great reason for doing so. If they would then they would be much healthy 40 years down the road I now understand. When one is young it is often hard to think of one's health 40 years down the road but in hindsight I wish I had been more 'aware' of eating lifestyle value 40 years ago.
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GaleHawkins wrote: »kuliejulie wrote: »Hi! I'm a 21-year-old female looking to gain about 10 pounds. I'm currently 5'9 and 120 pounds. Ideally I'd like to be 130, and I want to maintain a healthy, realtively clean diet while gaining the weight (I eat pretty healthy, lots of fruit and veggies, it makes me feel good!). I work out 5-6 times a week (3 days of running and a couple Blogilates Youtube videos, 2 days of strength, 1 day of yoga or strength), and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff, just maintain my tone while gaining a few pounds. I would appreciate any advice you can give me! I'm a little lost in all the carb/protein/fat ratios and macros, and could use some help figuring this all out!
I wish more young people had your view on eating lifestyle and a great reason for doing so. If they would then they would be much healthy 40 years down the road I now understand. When one is young it is often hard to think of one's health 40 years down the road but in hindsight I wish I had been more 'aware' of eating lifestyle value 40 years ago.
more BS from the fake profile/troll account...0 -
40 years down the road, if she remains severely underweight, she's going to be at risk of osteoporosis, among lots of other things. Depending on her weight history, she could have bone density issues now, or even cardiac issues.GaleHawkins wrote: »kuliejulie wrote: »Hi! I'm a 21-year-old female looking to gain about 10 pounds. I'm currently 5'9 and 120 pounds. Ideally I'd like to be 130, and I want to maintain a healthy, realtively clean diet while gaining the weight (I eat pretty healthy, lots of fruit and veggies, it makes me feel good!). I work out 5-6 times a week (3 days of running and a couple Blogilates Youtube videos, 2 days of strength, 1 day of yoga or strength), and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff, just maintain my tone while gaining a few pounds. I would appreciate any advice you can give me! I'm a little lost in all the carb/protein/fat ratios and macros, and could use some help figuring this all out!
I wish more young people had your view on eating lifestyle and a great reason for doing so. If they would then they would be much healthy 40 years down the road I now understand. When one is young it is often hard to think of one's health 40 years down the road but in hindsight I wish I had been more 'aware' of eating lifestyle value 40 years ago.
You'd think this would be obvious, but don't encourage underweight young women to continue with unhealthy behaviors.
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You're going to have to get into a serious lifting program if you want to gain 10lbs of muscle and minimize the fat gain (this is the assumption you bring when you say gain 10lbs w/o fat). 2 strength training days a week isn't going to cut it. Take 4 days with a decent body split and take out some of the cardio days. Eat enough protein, fats and carbs to fuel your workouts and recoveries. I assume you got the micros in check0
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Hi! Thanks for all your wonderful advice. I guess I'd like to clarify something: I'm not looking to gain 10 pounds of muscle. I KNOW I'm going to gain some fat, it's inevitable. I just wanted to see if you guys had any tips on how to do it in a healthier way than just like, eating all the time. Again, I'm still unclear on the proper carb/protein/fat ratio and what exactly the macros I should be aiming for are. Is it what's preset on MyFitnessPal, or should I change them? I also will be focusing more on strength and lifting heavier at the gym. I love running (it gets me out of my own head) so I will continue to do that while making up for calories lost with more food.
Again, thank you everyone for your advice, a lot of it is really helpful and encouraging! 5'9 and 120 lbs is underweight. I naturally have a small frame, so 130 is a goal weight I talked over with my doctor and we both agreed that 10 pounds is what I need. So, if you have any more advice I am more than willing to hear it!0 -
So, you don't want muscle and you don't fat, but you want to add ten pounds somehow? Is that correct?0
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Find your TDEE (total calories burned in a day) and add about 300 calories to that. You should be eating at least 100g protein and at least 50g fat every day (preferably more) and the rest of your calories you can distribute between carbs, fats, and protein as you see fit, though more carbs will benefit you for gaining weight.0
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I'm happy to hear that you have a positive attitude and are okay with gaining some fat. Here are a few things to think about:
1. Your weight is going to jump around at the beginning. It's not fat -- depending on your previous intake, it's going to be glycogen and water. It's freaky to see it do that, so try to be prepared. You just have to ride it out.
2. The scale only tells part of the story. Like I said earlier, I don't know your weight history, but if you've been underweight for a long period of time, you may gain some bone density and other body tissue as you gain weight. That's all invisible weight -- not fat or muscle, and nothing to freak out about. Because of this...
3. Take measurements and progress pictures as you go. In the beginning, your physical dimensions may not change much at all, but the scale might. If you get heavier but don't get "bigger," that's totally fine, right?0 -
civilizedworm wrote: »So, you don't want muscle and you don't fat, but you want to add ten pounds somehow? Is that correct?
10 pounds of air.0
This discussion has been closed.
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