Looking for tips for gaining weight

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Hazel4316
Hazel4316 Posts: 2 Member
in Goal: Gaining Weight and Body Building

I'm interested in gaining weight. Im 36 yo and currently I weigh....about nothing, 90lbs. I'm 4'11" in height so it doesn't look like I'm terribly skinny but it definitely isn't how I want my body to look. Ive been using a fitness tracker type app to log my food intake bc I'm trying to hit 3k calories a day. I drink 2-3 boost 20g protein shakes every day plus eat all my meals. I don't want to just gain the weight,but instead I want to gain it in a healthy way. I've not always had a great relationship with food and I often forget to eat due to my busy life. I've been doing better lately about making sure I don't miss a meal or if I do I eat as soon as I can get a chance to. Stress typically makes me not want to eat though. Any tips would be greatly appreciated. Thank you.

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  • mar_sbar
    mar_sbar Posts: 183 Member

    Hi, kudos for making the effort to work towards healthy fitness goals. If you havent already, use an online TDEE calculator to find what your specific (or close to it) daily caloric amount should be. For your current height and weight, 3,000 calories seems rather high. You'll want to start at a moderate surplus amount and then gradually increase that.

    Get on a lifting program that promotes hypertrophy and that you can do at least 3 days a week. Focus on the compound lifts like deadlift, squat, overhead press, and rows. Those will work all of the major muscle groups.

    Diet-wise, split up your meals throughout the day as you can. It's very important to also rely on whole foods as much as possible and use the protein shakes as more of a supplement. Aim for 0.8 to 1 gram of protein per pound of body weight for building muscle.

    I know that was a lot of info, but I hope it provides you with a decent starting point. The Gain Weight thread here on MFP is pretty helpful, so feel free to ask any questions. Good luck!

  • Dan__Cote
    Dan__Cote Posts: 49 Member

    I have to agree with @mar_sbar. 3000 seems a little steep. That's what I was eating this fall and winter to pack on mass (a little muscle. Mostly fat) and I was 221 lbs at the end of my bulk. I would recomend a diet largely based around steak, chicken, white potatoes, sweet potatoes, white rice, trail mix, and a variety of vegetables saute'd in olive oil. Spices is the true spice of life. Sauces are your saviors. You can keep your menu interesting that way. I wouldn't eat much more than 2400 calories on a heavy day. Probably stay closer to 2000 if you are trying to gain weight. Carbs and fats are your friends. Some friends are better than others. Food scales are an absolute must. Estimations lead to absolute failure.

    Like anything in life, the more devotion you have to it, the more you prioritize it, and the longer you stick with it, the better the results.

  • travtek2
    travtek2 Posts: 1 Member

    An easy healthy weight gainer is oatmeal, almonds and 1 scoop protein powder. Grind in a blender 1 cup oatmeal and 1/4 cup almonds to a powder. Add 1 scoop your favorite protein powder (i recommend anything vanilla!) 2 cups whole milk or whatever kind, 1 cup water and 4 ice cubes. You can go up easily with whatever ingredient to suit your caloric intake or macro levels. And that combo tastes SO good (to me) it's like drinking a sprinkle doughnut! Add a banana, frozen blueberries, creatine and supergreens for an awesome post workout shake! Cheers!

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