I'm just a skinny girl trying to get thick...
taahirac001
Posts: 35 Member
Any others out there like me??
Hi! I'm 25 and have a 1 year old!! I was always super skinny and weighed 95-98 pounds. While being pregnant gaining weight was still a issue and hard. Thankfully I managed to gain enough to have a full term perfectly healthy girl!! After giving birth I immediately went right back to size. I know a lot of other people say that I'm lucky. And while I wasn't upset for going back to my normal weight, I wasn't exactly jumping for joy. My baby was all my joy!! 2 months before she turned one I decided to try and put on some weight. I want to weigh about 130. I want it all in my thighs and butt. So I set out to eating healthy fats such as avocados, nuts, and homemade coconut milk. I also started working out doing squats and lunges. I went from 95 to 102 in 2 months. I loved that I got a little thicker but I also had a little belly. This was before I found this app to help me monitor what I'm eating. I slacked off after being 102 and after a few months I went down to 95
Hi! I'm 25 and have a 1 year old!! I was always super skinny and weighed 95-98 pounds. While being pregnant gaining weight was still a issue and hard. Thankfully I managed to gain enough to have a full term perfectly healthy girl!! After giving birth I immediately went right back to size. I know a lot of other people say that I'm lucky. And while I wasn't upset for going back to my normal weight, I wasn't exactly jumping for joy. My baby was all my joy!! 2 months before she turned one I decided to try and put on some weight. I want to weigh about 130. I want it all in my thighs and butt. So I set out to eating healthy fats such as avocados, nuts, and homemade coconut milk. I also started working out doing squats and lunges. I went from 95 to 102 in 2 months. I loved that I got a little thicker but I also had a little belly. This was before I found this app to help me monitor what I'm eating. I slacked off after being 102 and after a few months I went down to 95
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Since starting this app I gain back the weight this time with ab workouts included and not trying to gain so much in a short amount of time. I still have a long way to go.
Is there anyone else like me? Let's be friends and support each other!0 -
Hello,I am also struggling to keep weight on.. If I miss a meal I lose 3lbs lol.. I'm a bit older than you but when I was your age I was also about 95lbs I'm not far from that right now at only 103lbs my goal weight is 115lbs I work out about 4x a week..0
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I am on MFP to lose weight but I have been in your position. I think it is easier to lose weight than to gain. At 5'8" a healthy "norm" for me was between 128 and 135. I find that my mental state greatly effects my weight. I do not usually try to gain or loose but find it is an indicator of health. When stressed I would weight 108 and look like a skeleton. When bad health impacted me and finally getting diagnosed with IBD (including surgeries) my weight balloned up to 230. I recently had surgery and still have a "pot" but the rest of me is slim-ish. My arms and legs and bust are definitely out of proportion so I am trying to lose down (again) to 155 where I would like to stay. I will probably have to go lower and then eat like a body builder and work out to gain muscle and fat instead of just fat. I went into menopause early and my weight went up. Once it was discovered what it was and I went o hormones my weight got normal. Then I got breast cancer and was taken off hormones and my weight went up again. This is spread over 30 years so I do nothing drastic (until now) to change it. This is a first for me trying to lose weight but I realize now that messing with it to try and gain may have caused some gastro problems. I urge you to be cautious and do not worry so much about it. I found that full skirts, elastic top pants and loads of sweaters helped. Bathing suits...well that could be a problem as I always felt I had rags tied on bones. Best advice I can give...relax and do not think about it. It will make you crazy...at least it did me!0
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Assuming here you have other women in your family with the same body weight/type? Are they naturally slim like you (still?) or have they gained a few pounds (in later years?) that you can ask them what they do/did? I only say this cuz I had a girlfriend about 30years ago with similar problem, she wanted more curves. Her mother and father both were tall and slim, about 35years old than her. I would say both parents at a very healthy normal weight and activity level. Girlfriend looked at her parents through "my" eyes and that helped her plan her goals accordingly.0
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debbier4948 wrote: »Hello,I am also struggling to keep weight on.. If I miss a meal I lose 3lbs lol.. I'm a bit older than you but when I was your age I was also about 95lbs I'm not far from that right now at only 103lbs my goal weight is 115lbs I work out about 4x a week..
Omg, same problem0 -
taahirac001 wrote: »debbier4948 wrote: »Hello,I am also struggling to keep weight on.. If I miss a meal I lose 3lbs lol.. I'm a bit older than you but when I was your age I was also about 95lbs I'm not far from that right now at only 103lbs my goal weight is 115lbs I work out about 4x a week..
Omg, same problem I have. When I put on the weight the first time around I quickly lost it because I wasn't maintaining it. This time I'm determined!! I'm 103 and my goal is 130. We can do it!
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I am on MFP to lose weight but I have been in your position. I think it is easier to lose weight than to gain. At 5'8" a healthy "norm" for me was between 128 and 135. I find that my mental state greatly effects my weight. I do not usually try to gain or loose but find it is an indicator of health. When stressed I would weight 108 and look like a skeleton. When bad health impacted me and finally getting diagnosed with IBD (including surgeries) my weight balloned up to 230. I recently had surgery and still have a "pot" but the rest of me is slim-ish. My arms and legs and bust are definitely out of proportion so I am trying to lose down (again) to 155 where I would like to stay. I will probably have to go lower and then eat like a body builder and work out to gain muscle and fat instead of just fat. I went into menopause early and my weight went up. Once it was discovered what it was and I went o hormones my weight got normal. Then I got breast cancer and was taken off hormones and my weight went up again. This is spread over 30 years so I do nothing drastic (until now) to change it. This is a first for me trying to lose weight but I realize now that messing with it to try and gain may have caused some gastro problems. I urge you to be cautious and do not worry so much about it. I found that full skirts, elastic top pants and loads of sweaters helped. Bathing suits...well that could be a problem as I always felt I had rags tied on bones. Best advice I can give...relax and do not think about it. It will make you crazy...at least it did me!
Wow, I am so sorry to hear that. I'm glad you are doing better now, and thank you for the caution. I'm actually an organic non gmo eater. And I stay closer to ramping up on healthy fats such as homemade coconut milk and nuts.
I will continue to be careful, thanks for the advice0 -
allaboutthecake wrote: »Assuming here you have other women in your family with the same body weight/type? Are they naturally slim like you (still?) or have they gained a few pounds (in later years?) that you can ask them what they do/did? I only say this cuz I had a girlfriend about 30years ago with similar problem, she wanted more curves. Her mother and father both were tall and slim, about 35years old than her. I would say both parents at a very healthy normal weight and activity level. Girlfriend looked at her parents through "my" eyes and that helped her plan her goals accordingly.
Well, unfortunately my family is out of the question XD
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Hey..girl I understand what your going through. I've always been the "skinny chick." I came across this liquid vitamin call apetamin. It gives you an appetite. I'm on day 2 and I've been able to get up to 3000 calories. So look this up and hopefully you can get to your goal.
have a good day -1 -
One reason why a lot of people struggle with weight gain is because they put on labels to many foods and some people are just super active. If you need some food suggestions, I would take a look at this thread.
If you want to minimize fat gains and add in some muscle (helps keep you lean + healthier than just fat), I would suggest a progressive lifting program like StrongCurves.0 -
I agree with psulemon, the healthier way to gain weight is to build lean muscle.0
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Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!0
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peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.0 -
Hi guys!! Thanks for the great feedback!! I am actually not having trouble gaining weight, that is no longer an obstacle for me. I do follow some training videos on YouTube that I have gotten good results with gaining weight in my thighs and butt. Also, I have really good eating habits. I eat primarily healthy fats, organic and non gmo foods. I live in a homeopathic household0
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One reason why a lot of people struggle with weight gain is because they put on labels to many foods and some people are just super active. If you need some food suggestions, I would take a look at this thread.
If you want to minimize fat gains and add in some muscle (helps keep you lean + healthier than just fat), I would suggest a progressive lifting program like StrongCurves.
Yes!! I eat a lot of what you have on that list. Avocado, nuts nuts nuts, cheese, coconut oil, avocado oils, homemade coconut milk!! I go for healthy fats, thanks0 -
peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
Thanks for your suggestion! I eat so much carbs I'm sick of it lol. I do many different types of squats and lunges.
I need to get leg bands, and I think I will start going kick backs as well. I'm not sure if I take much sugar in... Probably not. Or maybe? But I do need to increase my protein.0 -
peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
I checked out the strongcurves you have! I am going to start trying it!!! Thanks!!0 -
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@demo_man Wait are we talking about food? Lol0
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taahirac001 wrote: »One reason why a lot of people struggle with weight gain is because they put on labels to many foods and some people are just super active. If you need some food suggestions, I would take a look at this thread.
If you want to minimize fat gains and add in some muscle (helps keep you lean + healthier than just fat), I would suggest a progressive lifting program like StrongCurves.
Yes!! I eat a lot of what you have on that list. Avocado, nuts nuts nuts, cheese, coconut oil, avocado oils, homemade coconut milk!! I go for healthy fats, thanks
Aim to increase carbs. During a bulk, carbs really are king, especially, since it's fairly easy to hit protein levels during a bulk.0 -
peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
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taahirac001 wrote: »One reason why a lot of people struggle with weight gain is because they put on labels to many foods and some people are just super active. If you need some food suggestions, I would take a look at this thread.
If you want to minimize fat gains and add in some muscle (helps keep you lean + healthier than just fat), I would suggest a progressive lifting program like StrongCurves.
Yes!! I eat a lot of what you have on that list. Avocado, nuts nuts nuts, cheese, coconut oil, avocado oils, homemade coconut milk!! I go for healthy fats, thanks
Aim to increase carbs. During a bulk, carbs really are king, especially, since it's fairly easy to hit protein levels during a bulk.
Yeah, I eat so much carbs that I'm getting sick of it though T.T
But I will stick to it!!0 -
Add some 'heavy' starches - whole grain pasta, breads, etc. Not a lot, for example on days you work out eat a nice big bowl of pasta for dinner. Keep eating good and clean but try spreading your meals out a bit so you can increase your calories without being bloated and full. When I bulked I went from 5-6 moderate meals to sometimes 8 just to hit my calories (I would hit 6-8000 daily back in my younger days as a bodybuilder). Try a weight gain type protein after your workout (watch labels, some are better than others and you don't necessarily HAVE to take the full serving which might be 4+ scoops). Bottom line is gaining weight is the opposite of losing - you need to take in more than you expend. However to keep from spilling over and being fat or having a 'pot' as you said you need to work out the right way.
If you want a 'booty' (sorry, but that's what my clients have said in the past!) here's the secret - slow, low, heavy squats with proper form. Bottom your *kitten* out to your heels with a slow, controlled negative, then explode back up to the top squeezing your butt and driving with your hips. Go heavy!!! It shouldn't be easy. Another secret that nobody wants to hear is to smash that stairmaster for 20-30 minutes at a moderate rate progressing to 30-60 minutes. Hit it 3-4 times a week. It's not easy but it will work your thighs and *kitten* like nothing else will and the calories you burn will help keep your stomach tight. You can even stretch your calves as you step to tone them as well. Then throw your in dumbbell lunges and learn how to do still legged deadlifts with either a smith machine or dumbbells and you'll be on your way. Those female - themed workouts from curves and magazines will only get you so far before you will eventually realize to get those thicker thighs and *kitten* you want you'll need to start moving weight. Good Luck!!!0 -
peaceout_aly wrote: »peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
I also disagree. My diet is same as yours. Everything is non gmo, organic, low to zero sugars, homemade. Your body also feels great when you get rid of all the junk.0 -
peaceout_aly wrote: »peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
I mean, your diary just from the last 2 days lists Quest bars, protein shakes, cream cheese, non-dairy creamer, breaded chicken breasts and a Starbucks drink. So, you really don't eat that way. And that's okay, you don't have to. That's the point.0 -
peaceout_aly wrote: »peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
You are missing the context of the conversation. Many people suggest that you can eat junk food within the context of a healthy and wholesome diet. When I transition to maintenance or during a bulk, I add ice cream because I eat a highly nutritional dense diet during a cut (during a cut, I look for high volume, low calorie foods to ensure I am full). When I go to maintenance, I have to bump my calories from 2400 to 3000 calories. And I bulk at 3300. So it because very difficult to just add "healthy options". And if my goal is to bulk, and I can't hit 3300 calories consistently based on self setting limitations, then I will not reach my goal.
The point being, people hear others mention junk food and assume its an all or nothing statement. It completely ignores dietary context. So essentially, people spend too much time looking at the trees and ignore the forest.
Keep in mind, this is the gaining weight section and sugar is highly beneficial.0 -
taahirac001 wrote: »peaceout_aly wrote: »peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
I also disagree. My diet is same as yours. Everything is non gmo, organic, low to zero sugars, homemade. Your body also feels great when you get rid of all the junk.
No one is suggesting a diet high in junk (again, this isn't an all or nothing thing, its a dietary context discussion). Like I said before, I eat highly nutritious foods (I aim for fish 3-4x a week, fiber at 30-40g a day, unsaturated fats, whole grains with minimal additives, etc...). But if you can't reach your calorie goal because dietary limitations, than you are going to be spinning your wheels. There is no superiority by only eating non GMO, organic, low sugar foods. That is personal choice. And it doesn't guarantee that your body or health will be better.
But keep in mind, sugar, in the context of spiking insulin, to enable growth, is key. And the best way to spike insulin is by eating sugar.0 -
peaceout_aly wrote: »peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
Yes...that's called putting a limitation on foods.
Not generally advisable or necessary for those looking to add weight.0 -
peaceout_aly wrote: »peaceout_aly wrote: »Clearly, you have to eat in a surplus (more than maintenance calories) and if working out, you need to make sure you eat back whatever calories you are burning. A lot of MFP members say that "all calories are the same" and that it doesn't matter if you meet this calorie allowance by eating junk food or eating clean, but from my experience, it does make a difference. Like you, I am small and while I had a nice foundation of booty and legs, I still struggle to "gain." I've found that eating low sugar (around 50-60 grams) and high carbs (150 grams)/proteins (114 grams - your body weight should be your goal - so if you are 95 lbs. eat 95 grams of protein) has helped me actually gain in areas that I want to gain and build that muscle. Of course, you are going to have to lift along with eating in a surplus. There are tons of great fitness enthusiasts that you can follow on Instagram for exercises and getting a trainer to show you the ropes would be a good idea. Focus on squats, squat variations, kick backs, cable and band work, leg press, and building that weight up slowly but surely. You should see results in no time!
It would be very difficult for a person to meet their nutritional needs by eating a lot of junk food, considering junk is typically ultra processed and has little nutrients. And if you, too, struggle to gain weight, it it possible that is because of your limitations on foods.
And personally, I would rather advise people to followed a structured lifting routine as opposed to specific moves as it will provide adequate volume and maximize efficiency. Ideally, you want a hypertrophy program that focuses on compound moves (targeting multiple major muscle groups) that will maximize training volume (generally, hitting the major muscle every 48 hours). And if you have extra time, then add in some isometric moves.
Limitations on foods? I eat only high protein, low-sugar foods = non-processed, organic homemade meals that are full of healthy and nutrition packed calories. And I was NOT suggesting eating junk food, but the majority of people on here SWEAR that as long as you meet your cals/stay at your deficit then you are "eating healthy," which is something I disagree with.
"Healthy" is dependent on your goals. If your goal is to gain weight, you will be unsuccessful unless you can make food choices that will allow you to remain in a caloric surplus; therefore, the best food choices in that context are the ones that allow you to continue to eat at a surplus. If it's 9pm and you still have 500 calories to eat, more chicken and broccoli (or yogurt and berries, whatever) may not be the best choice IF you can't choke it down. In that situation, something like ice cream may be easier to eat, and so it's the most healthy choice given your stated goals.
(And if you haven't had a day when it's late, you're full and you still need to eat more, you haven't been bulking long enough. Just wait, you'll get there).0 -
triggerpuller702 wrote: »Add some 'heavy' starches - whole grain pasta, breads, etc. Not a lot, for example on days you work out eat a nice big bowl of pasta for dinner. Keep eating good and clean but try spreading your meals out a bit so you can increase your calories without being bloated and full. When I bulked I went from 5-6 moderate meals to sometimes 8 just to hit my calories (I would hit 6-8000 daily back in my younger days as a bodybuilder). Try a weight gain type protein after your workout (watch labels, some are better than others and you don't necessarily HAVE to take the full serving which might be 4+ scoops). Bottom line is gaining weight is the opposite of losing - you need to take in more than you expend. However to keep from spilling over and being fat or having a 'pot' as you said you need to work out the right way.
If you want a 'booty' (sorry, but that's what my clients have said in the past!) here's the secret - slow, low, heavy squats with proper form. Bottom your *kitten* out to your heels with a slow, controlled negative, then explode back up to the top squeezing your butt and driving with your hips. Go heavy!!! It shouldn't be easy. Another secret that nobody wants to hear is to smash that stairmaster for 20-30 minutes at a moderate rate progressing to 30-60 minutes. Hit it 3-4 times a week. It's not easy but it will work your thighs and *kitten* like nothing else will and the calories you burn will help keep your stomach tight. You can even stretch your calves as you step to tone them as well. Then throw your in dumbbell lunges and learn how to do still legged deadlifts with either a smith machine or dumbbells and you'll be on your way. Those female - themed workouts from curves and magazines will only get you so far before you will eventually realize to get those thicker thighs and *kitten* you want you'll need to start moving weight. Good Luck!!!
Wow! Thanks so much! I am going to go hard!!! Thanks for the advice. I know I have to go heavy, but getting out to a gym right now is not possible. Anything I can use at home?0
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