I want to gain weight

jeccikaamoroness
jeccikaamoroness Posts: 3 Member
edited November 26 in Goal: Gaining Weight and Body Building
I'm 5"2' and I weight about 94 pounds and I'm 21. I want to weigh about 110 pounds, any advice on how to successfully gain this much weight in a decent amount of time ? recipes and fitness tips ?? anything is appreciated
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Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Eat more calories than you need to maintain your weight. I'd also suggest running an established weight lifting program so that it's more muscle than fat or at least a 1:1 ratio. Don't go too fast and run a small surplus...the faster you put on weight, the more fat it will be. I'd shoot for no more than about 2 Lbs per month.
  • jeccikaamoroness
    jeccikaamoroness Posts: 3 Member
    this app says my calorie intake should be about 2100 daily to gain weight but I've tried a few calorietrackers and the calorie intake is always different. would you know of a good amount to make me gain 2 pounds a month?
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    You are going to have to do some trial and error. Try on 2100 calories (if you are using MFP, you will have extra calories from any exercise). See how much you gain over several weeks. If it's too slow, add a bit more calories. Too fast, drop it back.
  • jeccikaamoroness
    jeccikaamoroness Posts: 3 Member
    thank you !
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    jeccikaamoroness wrote: »
    this app says my calorie intake should be about 2100 daily to gain weight but I've tried a few calorietrackers and the calorie intake is always different. would you know of a good amount to make me gain 2 pounds a month?

    All these calculators do is give you a reasonable estimate based on population statistics and various algorithms. They give you a reasonable starting point, but it's up to you to adjust based on your actual results.
  • meganjonesuk1
    meganjonesuk1 Posts: 9 Member
    Hello lovely, i'm currently on a weight gain programme too.

    My aim is to put on 14lbs so that I can give blood and build a booty! I'm naturally very lean and petite so i find it quite difficult.

    Not sure if this is helpful but this is what I've researched so far and based my plan on:
    * I used a calculator which took into account my height ( 5ft 1) , current weight (46kg), exercise level ( 5/6 days a week) and my goal ( weight gain which adds a 500 calorie surplus) to determine my calories : 2528 per day
    * then based on my body type researched macros , as someone with higher metabolism I need higher carbs, but still a healthy fat range being female , so the ratio I'm working on at the moment is carbs 45 percent, protein 30 percent and fat 25 percent.
    * workouts- mainly weight lifting, moderate cardio and glute focused heavy lifting.
    * Eating six meals a day, breakfast, lunch , dinner and three "snacks"

    I'm starting today so not sure how its going to go and I'm sure ill need to make some tweaks along the way!

    Let me know how your journey is going so far!!
  • smolmaus
    smolmaus Posts: 442 Member
    jeccikaamoroness wrote: »
    this app says my calorie intake should be about 2100 daily to gain weight but I've tried a few calorietrackers and the calorie intake is always different. would you know of a good amount to make me gain 2 pounds a month?

    Bear in mind that a TDEE calculator is designed to take your exercise level into account already (choose an option for how active you are, 3-5 workouts per week etc) whereas MyFitnessPal intends for you to choose an activity level without considering exercise and to add calories from exercises as you do them so you get "extra" calories (Non exercise activity thermogenesis (NEAT) method). This might account for the differences between calculators.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    If you need help getting in foods: https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

    And if you want a well structure lifting program: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Women tend to favor StrongCurves, New Rules of Lifting for Women, and Strong Leaner Thinner.
  • mcgriffdd
    mcgriffdd Posts: 3 Member
    It can be very frustrating to gain while the world it set on losing.. I smoked cigs and I picked up a snack to avoid picking up one and ended up gaining weight... I started at 110 at the time like fall 2017 I’m now 136.. I will say I was drinking a shake with each meal. Also, I tried apetamin once my appetite returned to nothing once cig cravings was over, but I worked out at the same time..
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    skinnycow1234567 wrote: »


    ??????????? Not true...

    how so?
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    skinnycow1234567 wrote: »
    TavistockToad wrote: »
    skinnycow1234567 wrote: »


    ??????????? Not true...

    how so?

    Because i dont think OP wants to gain 15lbs of fat,let alone the cholesterol,high blood pressure etc associated with fast food... Yeah you can count macros but how much fat is in junkfood? She can eat more healthier foods and gain just as easily.

    I can think of plenty high fat "healthy" foods - avocado, nuts...all the stuff that the keto diet folks eat in large quantities...

    you can eat some fun food and still gain limited fat while trying to build mass - no one said her entire diet needs to be junk food (which is the common strawman used when folks say you can eat anything you want) - its up to the OP to figure out what satiates her and will enable her to hit her calorie goals in order to gain weight
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited May 2018
    skinnycow1234567 wrote: »
    TavistockToad wrote: »
    skinnycow1234567 wrote: »


    ??????????? Not true...

    how so?

    Because i dont think OP wants to gain 15lbs of fat,let alone the cholesterol,high blood pressure etc associated with fast food... Yeah you can count macros but how much fat is in junkfood? She can eat more healthier foods and gain just as easily.

    No one is advocating a diet of pure junk.... we have to look at the whole diet here...keeping most of the foods nutrient dense, hitting macros, there is nothing wrong with adding in some treats. That is how many people do it, and do not gain all fat (I am one of them! You can check out my progress pic in the other thread if you wish).

    It's really not necessary, you really want to suffer in your bulk for months?. People that bulk on over 4000 cals especially will have a hard time. Maybe not for one day, maybe not for a week... but if they are bulking for 6+ months, even longer, weight is going up, TDEE is going up, it gets exhausting. Believe me. I have been there. And I have been here a long time... I have seen people try to keep it all clean and they are back here months later exactly where they started (or worse). It happens A LOT.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited May 2018
    skinnycow1234567 wrote: »
    you didn't read the post did you?

    if you hit your macros (including fat) then what's wrong with 'junk food'? eating a doughnut (or whatever you call junk) doesnt negate the nutritional value of the 'good' stuff you also ate

    I did read the post...The point im trying to make ex.. 1 donut 310 cals/16gr fat.. 4oz steak 307 cal 22gr fat..
    You eat the donut and half hr later you are hungry.. IMO those are wasted calories..Id rather eat the steak.

    But exactly.. for some people when they are bulking they are so full. Let's say I had a steak and veggies for dinner. Why would I eat it again or something equally as filling at the end of the day when I am stuffed and a donut could easily suffice? If I had to eat 3500 cals of just clean foods I'd feel so full I probably wouldn't hit my cal goal.. not only that but I would feel bloated my sleep and my workout performance would suffer as would my results.

    I didn't say it wasn't doable.. I said it wasn't necessary. If you feel better doing it that way, great, there are many people who bulk like that for many reasons.. but thinking having a donut or cookie or ice cream will derail results is not true. Many people come in here think that is the case and spin their wheels.
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Oh boy...
  • jdog022
    jdog022 Posts: 693 Member
    I had "junk food" on my bulk and stayed relatively lean. I went with an 80/20 rule, kept the surplus at 250-300 and hit my macros. body doesn't invent fat from junk food but not clean food. surplus amount is significantly more relevant.

    And bulk is when you should mentally get a bit of a break because come cut time the junk food becomes harder to fit in and not be starving and hit macros
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    jdog022 wrote: »
    I had "junk food" on my bulk and stayed relatively lean. I went with an 80/20 rule, kept the surplus at 250-300 and hit my macros. body doesn't invent fat from junk food but not clean food. surplus amount is significantly more relevant.

    And bulk is when you should mentally get a bit of a break because come cut time the junk food becomes harder to fit in and not be starving and hit macros

    All of this. I go out with my family every Sunday for sundaes and, after bulking 10-12 lbs over the last six months, am still under 20% body fat. I also eat pizza, burgers, Chinese, etc. on the regular.
  • ythannah
    ythannah Posts: 4,372 Member
    skinnycow1234567 wrote: »
    TavistockToad wrote: »
    skinnycow1234567 wrote: »


    ??????????? Not true...

    how so?

    Because i dont think OP wants to gain 15lbs of fat,let alone the cholesterol,high blood pressure etc associated with fast food... Yeah you can count macros but how much fat is in junkfood? She can eat more healthier foods and gain just as easily.

    The OP is 21. I don't think she needs to worry about high cholesterol/high blood pressure/diabetes/whatever at 110 lbs, regardless of how she gets there.
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    skinnycow1234567 wrote: »
    you didn't read the post did you?

    if you hit your macros (including fat) then what's wrong with 'junk food'? eating a doughnut (or whatever you call junk) doesnt negate the nutritional value of the 'good' stuff you also ate

    I did read the post...The point im trying to make ex.. 1 donut 310 cals/16gr fat.. 4oz steak 307 cal 22gr fat..
    You eat the donut and half hr later you are hungry.. IMO those are wasted calories..Id rather eat the steak.

    Speaking from personal experience, I have a hard time reaching my calorie goal as I'm not a volume eater and get full very quickly. Adding a bit of "junk food" helps me to add calories on days when I am finding it hard to reach my goal. I eat more nutritious food as well. Adding something like a doughnut or ice-cream doesn't negate the other stuff I've eaten.
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