Need help gaining weight

Rogue_RN

I lost 40 lbs from some depression related issues and have picked my sorry *kitten* up and gotten back to the gym. My problem is that I never feel the urge to eat. I know I need to be eating more and taking in that protein but I struggle to get even 1400 calories (healthy food) a day much less 3000. On top of using calories when working out I'm making myself even more negative. How do you make yourself eat when you never feel hungry? Is there anything I can do to kick my appetite into life again? I thought maybe working out would bring it back to life. Maybe it hasn't been long enough yet.

Oh, and an important thing to note would be that I am a 3rd shift ICU nurse. I'm sure that plays into it somewhat....

psuLemon

First, it will be ideal to get past your self setting limitations of healthy foods and unhealthy foods. Being underweight is significantly more harmful than the foods you eat. And while its good to get nutrient dense foods (eggs, fruits, veggies, lean unsaturated proteins, etc....) it wont matter if you canr get calories high enough. Being that you have an active job, you will need to eat a bunch of calories.

Keep in mind that while in a surplus, addressing nutritional requirements is going to be easy. So use the below list to eat or drink enough calories to hit your goals.


http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

RoxieDawn

I would start with changing your goals to maintain and/or add a little surplus on top of your maintain calories. If you are having a hard time reaching 1400 then certainly 3000 seems really far away.

As far has "has it been long enough" for the mass hunger to come on from working out? How long as it been since you started? And are you doing a program that will get you building mass? Are you using the working out for bulking or for mood inhibiting/hunger increasing?

Do you eat breakfast or pretty early in the morning or day after you wake? I find that the earlier I eat in the morning or upon waking, the more I can or will eat during the day especially after working hard at lifting weights or my running routine.

lasttrumphetsound

I am having the exact same problem. Depression got me and I lost ALOT of weight. I recently started eating. Also, I am taking Serious Mass from GNC or Vitamin World. It's 1,250 calories in one scoop. While working out I am taking Size-On this will really assist you.

HamsterManV2

What are your stats? I don't think you will need 3000 calories to bulk unless you are very, very tall.

Step 1 - Go on google and calculate your TDEE. This is your amount required to maintain weight. Eat +500 calories of that for +1lb of weight gain per week (3500 additional calories = 1 lb gained).

Step 2 - Eating. You need to search for high calorie foods or a way to have this in a day. Someone people do intermittent fasting where you eat your daily caloric requirements in 1-2 meals. Others eat 6 times a day. Others do 3.

High calorie foods: -see psulemon's link, has a good list.
I personally like: whole fat milk, snacking on almonds, having lots of almond/peanut butter, and olive oil (1 TBSP is 120 calories!).

For someone like you, I would have a thermos filled with a high caloric shake. You can easily prepare a 700 calorie shake using: whole fat milk, a scoop of protein powder, 1 banana, almond butter, and olive oil for extra calories (you don't taste it).

Consistency is king. Eat at surplus, and track EVERYTHING you eat. Don't go for 3000 calories as aiming too high means you will eventually fail and quit. Stick to +500 calories over your TDEE. Realistic long term goals (i.e. gaining 10-15lbs in 3 months, and up to 50lbs if you bulk a whole year).

pinggolfer96

Solid strength program and get those calories in man. Easy calories if you have trouble: nuts, avocados, oils, whole milk...etc. mix oil into a protein shake if it really comes down to needing those calories. Also a good way is pizza and burgers lol. Delicious and definitely calorie dense. Surprisingly, as you increase your intake of food, it usually becomes easier as your body adjusts to the amount of volume you're ingesting

pwillis20

Great suggestions but like you I struggled with eating and weight gain when starting. Don't worry about Bro Dieting for 100% of your calories. If you have a fast metabolism then fast food will be okay. You shouldn't experience much fat gains just keep an eye on your cholesterol and sodium levels. When training, keeping the intensity high and hard always makes me hungrier so experiment with your body. If you need you can get a mass gainer shake like mentioned above just to get something in your stomach. Also 1 of my favorites is supplementing additional carbs (dextrose, cyclic dextrin, etc.) with pre workout, intra workout, and post workout. Carbs are the most important so always look for as many carbs as you can, and I like concentrating them around my workout.

hyIianprincess

Peanut butter and smoothies/milkshakes have really helped me. Peanut butter is calorie dense and helps me hit my goals when I'm low. I'll have like 4 tbps a day. That's an easy 380 cals right there. (There's almond butter too. Haven't tried it but I know a lot of people love it if pb isn't your thing). Liquids tend to leave the stomach quicker than solids so maybe try incorporating more liquid calories?

johnnygregoriou

Yeah, definitely set your daily caloric intake to a possible goal. Maybe try starting at 2000 then working your way up. It also depends on how much you weigh and how much you train or workout.
Lifting + nutrition = gains
The right diet and training will give you results over time dude.
Gotta do your homework on how much macros you need and all that good stuff.
Hope I helped!

psuLemon

johnnygregoriou wrote: »

Yeah, definitely set your daily caloric intake to a possible goal. Maybe try starting at 2000 then working your way up. It also depends on how much you weigh and how much you train or workout.
Lifting + nutrition = gains
The right diet and training will give you results over time dude.
Gotta do your homework on how much macros you need and all that good stuff.
Hope I helped!

And active male, or even a sedentary male, will need more than 2000 calories to bulk. He just needs to eat or drink enough calories to get to that point. I suspect its going to be 3000+.