What do you eat to gain weight healthily?

KANGOOJUMPS

whiskey

tonynguyen75

List of things to do/eat to gain weight:
1. EAT BREAKFAST! This means within 30 mins of waking.
For example: 1 small piece of fruit, 1-2 egg or egg whites, 8oz of skim or 1% milk, small bowl of oatmeal or two pieces of multi grain bread.
2. Eat every 2-3 hours. Not big meals, but complete meals. Try to get good unsaturated fats, complex carbs and protein all in.
3. Do not think that fast food is the answer. You can gain weight by still eating healthy.
4. Do not be afraid to gain muscle. It is incredibly hard for a women without certain tools to look like a bodybuilder. Stop thinking that putting on muscle will do that to you.
5. Find a good, quality, clean protein supplement. This means do not go to Walmart and buy the cheapest thing on the shelf. Do research.
6. Find a protein powder that has a "time release" type of formula. Something that uses different metabolic rates so that you will fuel your muscles for a greater period of time after a lift.
7. Make your gym time count. Try to limit yourself to the most productive 1hr you can. Then drink your protein and eat about two hours again after your protein shake.
8. Dont forget water. Lots of water. More then you think you should drink.
9. REST! People over look this so often. You do not grow at the gym. you grow when you sleep and on rest days. Get AT LEAST 8 hours of sleep a night. Make sure you have 2 rest days a week. Preferably not in a row.
10. Lift in the 4-8 rep range. Make the weight heavy enough to almost reach failure on every set. Don't be afraid to use drop sets and forced reps OCCASIONALLY. Try to get good, slow, clean reps 95% of your workout. The last rep of the exercise should be a drop set or forced rep.
11. FInally, have a 1/4 cup of greek yogurt or cottage cheese 30 mins before sleeping.

Those are the basics. I am very confident that will get you gaining.

Have you considered changing your username from cleanscience to broscience?

You people are lame. He at least tried to help the original poster while you people provided no insight whatsoever.

He gave decent advice for someone that wants to gain weight without gaining fat. Sure, there is controversy with some of the points mentioned (ie - there is debate among experts about whether some of these statements are true).

Following these rules doesn't make you a 'bro', an orange spray tan, gelled out hair and a bad attitude makes you a 'bro'.

While some of the things he mentioned are good, valid points. The majority (not some) are highly controversial and are wild claims with which he provides no reasoning for.

You're right that I provided no helpful advice. So here you go:

1. Eat at a small surplus of calories. A small calorie surplus will prevent adding on too much fat.
2. Meet your macros. All your macros are needed for a major bodily function.
3. Meet your micros. Micronutrients are needed for maintaining health.
4. Lift weights. Lifting weights will increase muscle mass while in a surplus.
5. Supplement with Omega 3 and Vitamin D if needed. Health stuff.

The advice I quoted above is missing a huge thing... That is caloric intake. He says that if you do all that he will gain weight. Not if he's not eating enough.... You can do every single thing this dude mentions, but without being in a surplus, it's not going put on mass.

sianoshea

Can anyone recommend non animal based proteins and a healthy way to gain weight as a vegan. thanks

tonynguyen75

Can anyone recommend non animal based proteins and a healthy way to gain weight as a vegan. thanks

Tofu and eat more of what you already eat.

OMGSugarOHNOS

. Eat clean, and the fat will be minimal

awesome. Good to know!!!


FFS

rileyhunter169

Shelled Edemame, Black Beans, Quinoa, Kashi Golean Original, Tofu (although the stuff is horrid), Peas, zombies, widex, why vegan, bacon, low carb tortillas, Spinach, etcetra etcetra.

Tysonlovesweights

11. Don't train and eat like a wuss.



Absolutely! when you are hungry, make a big meal for yourself and eat the hell out of it, when you go into the gym, attack those weights like they beat up your baby brother...............lather rinse repeat.....it'll come

Sarauk2sf

I would like to gain muscle but not fat! Thank you for your advice.

You can't really gain appreciable muscle without gaining some fat. If you just want to work on body composition then eat to a maintenance level of calories, get plenty of protein, and hit the weight room with an actual tried and true hypertrophy lifting program.

If you want to actually put on muscle you need to eat at a surplus of calories...shoot for around 250 calories more than your body needs to maintain to minimize fat gain and maximize muscle growth. Also, hit the weight room with an actual tried and true hypertrophy lifting program. You will slowly put on weight (muscle & fat)...then you cut again to reduce your BF% and reveal your newly established muscle.

Basically ^^this.

If you are new to lifting you will make some 'newbie gains', which are small and finite. Other than that, if you do not want to gain fat, you will have to recomp.

Both of these require adequate protein and a good progressive loading lifting routine.

Sarauk2sf

Can anyone recommend non animal based proteins and a healthy way to gain weight as a vegan. thanks

Eat more of what you do already. Seitan, tofu and quorn are all protein dense. Nutirtional yeast and hemp seeds are also good and are complete proteins.

There is nothing wrong with throwing some extra 'treats in'. If you get your micros in, then have some non-dairy ice cream.

Sarauk2sf

List of things to do/eat to gain weight:
1. EAT BREAKFAST! This means within 30 mins of waking.
For example: 1 small piece of fruit, 1-2 egg or egg whites, 8oz of skim or 1% milk, small bowl of oatmeal or two pieces of multi grain bread.
2. Eat every 2-3 hours. Not big meals, but complete meals. Try to get good unsaturated fats, complex carbs and protein all in.
3. Do not think that fast food is the answer. You can gain weight by still eating healthy.
4. Do not be afraid to gain muscle. It is incredibly hard for a women without certain tools to look like a bodybuilder. Stop thinking that putting on muscle will do that to you.
5. Find a good, quality, clean protein supplement. This means do not go to Walmart and buy the cheapest thing on the shelf. Do research.
6. Find a protein powder that has a "time release" type of formula. Something that uses different metabolic rates so that you will fuel your muscles for a greater period of time after a lift.
7. Make your gym time count. Try to limit yourself to the most productive 1hr you can. Then drink your protein and eat about two hours again after your protein shake.
8. Dont forget water. Lots of water. More then you think you should drink.
9. REST! People over look this so often. You do not grow at the gym. you grow when you sleep and on rest days. Get AT LEAST 8 hours of sleep a night. Make sure you have 2 rest days a week. Preferably not in a row.
10. Lift in the 4-8 rep range. Make the weight heavy enough to almost reach failure on every set. Don't be afraid to use drop sets and forced reps OCCASIONALLY. Try to get good, slow, clean reps 95% of your workout. The last rep of the exercise should be a drop set or forced rep.
11. FInally, have a 1/4 cup of greek yogurt or cottage cheese 30 mins before sleeping.

Those are the basics. I am very confident that will get you gaining.

Have you considered changing your username from cleanscience to broscience?

You people are lame. He at least tried to help the original poster while you people provided no insight whatsoever.

He gave decent advice for someone that wants to gain weight without gaining fat. Sure, there is controversy with some of the points mentioned (ie - there is debate among experts about whether some of these statements are true).

Following these rules doesn't make you a 'bro', an orange spray tan, gelled out hair and a bad attitude makes you a 'bro'.

Most of these 'rules' are pretty unnecessary and actually are broscience.

Sarauk2sf

I have been attempting slow, lean gains approach for a year now, and I have gained only about 4-5 pounds of muscle while maintaining the same body fat. Just be patient.

I would reevaluate my diet if after a year I only gained 4-5 lbs in a year considering the average person can increase their lbm by .3-.5 lbs per WEEK. Again this is the AVERAGE. Personally I'd rather gain as much as I can in a 6 month period. Yea you're going to put on fat so what? If you know how to get rid of it then it's not a big deal. Personally I love cutting and can't wait to cut this spring and see what I've packed on underneath all this flab

He is recomping, not bulking. The gains are slower.

Also, the average person cannot gain that much outside the first year of lifting and with pretty good conditions.

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

jimmmer

1) Eat above TDEE consistently (say TDEE + 10-15%)

2) Get enough protein

3) Get on a non-retarded progressive strength routine (could be barbell, bodyweight or kettlebell based)

4) Time + Patience

That's it really.

fashionosack

Hello, 1. Balanced diet can use butter or other edible oil, jam, sugar, high-fat, high-carbohydrate foods to increase the heat, although more rapid weight gain, but the long-term or excessive consumption, will destroy the appetite, and may bring chronic diseases threaten health. adopt a balanced diet and gradual increase in food intake, avoid compulsory supply, destruction of appetite 2. develop good eating habits regular meals, smaller meals, eat slowly 3. changing eating procedures eat high concentrations, nutrient-dense foods, eat other foods. 4 Select appropriate food choices by moderate cooking cooking food, such as: steamed, braised, stewed, fried, boiled, etc., avoid fried, fried, grilled food as a result of hard, not easy to digest. 5. maintain a good mood.