18 yr old underweight male, some help?
jpmc512
Posts: 2
Hi there everyone,
I am 18 years old. I weigh 118lbs, 52kg and 8.1st to those in the UK.
I am approximately 5' 11" / 6' tall and my chest size is 34" (85cm). My waist is around 29"
I know that I am underweight, and to become a 'normal' weight, I'd need to weigh around 130lbs, around 60kg and 9.5st. Please correct me if I'm wrong!
I was wondering if anyone had any advice for me to begin putting on weight. I'm a bit of a fussy eater and although I probably would've said I eat lots but don't put on weight, come to think of it I don't eat a lot.
I don't exercise / do cardio whatsoever, so I'm not very active. I do have a 20kg set of dumbbells, if this helps. I don't do any weights though because I've no clue whether it could do damage if I'm not putting on weight at the same time & I've no clue what exercises to do.
I am going on a school trip in the middle of March 2014 - I wanted to become a 'normal' weight by then. Do you guys think it's possible to do this and will it be hard work?
Any advice would be greatly appreciated! Thanks again in advance
I am 18 years old. I weigh 118lbs, 52kg and 8.1st to those in the UK.
I am approximately 5' 11" / 6' tall and my chest size is 34" (85cm). My waist is around 29"
I know that I am underweight, and to become a 'normal' weight, I'd need to weigh around 130lbs, around 60kg and 9.5st. Please correct me if I'm wrong!
I was wondering if anyone had any advice for me to begin putting on weight. I'm a bit of a fussy eater and although I probably would've said I eat lots but don't put on weight, come to think of it I don't eat a lot.
I don't exercise / do cardio whatsoever, so I'm not very active. I do have a 20kg set of dumbbells, if this helps. I don't do any weights though because I've no clue whether it could do damage if I'm not putting on weight at the same time & I've no clue what exercises to do.
I am going on a school trip in the middle of March 2014 - I wanted to become a 'normal' weight by then. Do you guys think it's possible to do this and will it be hard work?
Any advice would be greatly appreciated! Thanks again in advance
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Replies
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The problem is in your fifth paragraph. You aren't eating.0
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Your diary isn't visible so it's hard to know what you're actually eating. You need to eat more! If you struggle to eat enough calories, add fattier options. Fat is calorie dense and you will bump up your cals without a lot of volume.
Weight training would be beneficial for you - adding lean muscle mass would be a great way to help with your weight gain.0 -
You ever look at pictures of transformations that feature 18 year old males? There are a ton out there that go from underweighted skinny kids to hulks in just a few years. Quite a significant portion of the reason is that as an 18 year old male your body is making it's own perfect blend hormones that help. And the other part is hard work.
Eat 130 grams of protein a day. Eat enough fat and carbs so that you don't feel run down and can reach your calorie goal. And then lift. If you don't know what to lift or how to lift it, pay a trainer or use YouTube. Do a little research and then do a lot of lifting.
You aren't going to gain 12 lbs of muscle by March. But you will be started down the right road and headed the right direction.0 -
find out TDEE and eat above that.
Start lifting heavy. like strong lifts 5x5. I would avoid cardio if I was you. Talk to your parents about going to a gym, or see if school has one. give it 2 years.0 -
Maybe this will help. I'm 50 years old and always been pretty thin. After recent deployments to Afghanistan, I lost over 20 lbs and ended up about 120 lbs. About two months ago, I started supplementing my calories. (I don't eat much either, but had to do something). Get food you do like and focus on high calorie healthy foods. I make protein shakes with protein powder, whole milk, a tablespoon of olive oil, peanut butter and sometimes ice cream to supplement my meals and always after working out. I've gained almost 20 lbs. in two months. Bottom line, you have to increase your calorie intake drastically if you want to make a difference.0
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Look up Starting Strength and GOMAD. You're at the ideal age for that, you should be able to get some decent muscle gains, but you need to be prepared to eat. A lot. Ignore all the usual advice about low calorie density foods like salads, they're great for people who want to lose excess fat. But in your situation you need to make sure you're eating plenty of protein and calories, as well as hitting the weights. So go for foods with high calorie density, and that contain a lot of protein.0
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Look up Starting Strength and GOMAD. You're at the ideal age for that, you should be able to get some decent muscle gains, but you need to be prepared to eat. A lot. Ignore all the usual advice about low calorie density foods like salads, they're great for people who want to lose excess fat. But in your situation you need to make sure you're eating plenty of protein and calories, as well as hitting the weights. So go for foods with high calorie density, and that contain a lot of protein.
I was going to suggest GOMAD, thus I concur with the above.
If you are unable to get in the gym for whatever reason at the moment though just do what you can at home. There is plenty you can do to make progress with what you have. It won't be optimum but such is life.0 -
There is really only one way to gain weight and that is to eat more calories.
You definitely need to incorporate some form of full body resistance training though. Simple adding 15-20 lbs of fat to get to a "normal" weight range is probably more harmful than being underweight.0 -
Buy a blender. Put at least 30 grams of whey protein in there, 16oz whole milk, a banana, and 2 big scoops of peanut butter. It's delicious and it will help you put some weight on. Drink that twice a day, plus three big (healthy/clean) meals a day.
Cardio training isn't always for losing weight, it's good to build endurance and a strong healthy body. Lace up those running shoes and run.
BodyBuilding.com has a bunch of really great free workout programs that you can use, a few specifically for college aged guys too. If you don't feel comfortable doing that then take those 20lb dumbbells and just lift them. They're not so big that they'll cause damage if you're performing something wrong.
Also, pushups, situps, pullups, body squats, etc... No pullup bar? Go to the park and use the monkey bars.0 -
Start loggin your food so at least you know how much you do eat, then increase on that.
If you don't want to or can't join a gym there's lots of body strength exercises you can do at home for example push ups, a great compound move which exercises several areas of the body.
Youtube is your friend for free workouts!
Good luck mate, you can do it!0 -
Eat more food. A LOT more food. You need calorie-dense foods, like pasta, full-fat cheeses and dairy, peanut butter, whole wheat breads, and olive oil.
If you are going to be working out to bulk up, you need to be getting plenty of protein to build muscles. A supplement shake might be in order for you.0 -
If you want to put on size then get a beginners bodybuilding program, one which has a good reputation which lots of people have used successfully. It'll probably be best if you start with a full-body workout three or four times per week. You'll have to join a gym or buy a lot of equipment, as there is only so much you can do with some 20kg dumbbells. If the dumbbells are your only option then you'll have to look up bodybuilding exercises which you can do with them.
Eat around 2200 calories every day. If you don't put on weight with this amount after a week or two then eat another 100 calories per day. Keep adding calories until you are putting on around 0.5-1lbs per week.
Try to get around 0.8g of protein per pound of bodyweight, around 0.4-0.5g of fat per pound of bodyweight, and as many carbs as you can.
Consume plenty of fruit and vegetables to get all the micronutrients you need, and make sure you drink enough water.
You could take a creatine supplement if you wanted, but it's not necessary. Perhaps an omega 3 fish oil supplement too.
Get at least seven hours of sleep a night.
If you're lucky you may be able to put on 10+ lbs of muscle by March.0 -
Put the TV on, get that video game controller, get a bag of chips and some tasty candy. Order some buffalo wings, get a pizza, have some soda. Sit back and watch the progress.
Being someone who was overweight much of my younger life, I never could understand how people couldn't grasp the concept of gaining weight. Just eat a lot until you are at the weight you want to be.0 -
Exercise and eat more. Google beginner dumbbell exercises. Eat 4x per day. Each meal should leve you feeling very full. Split the meals up with half being a fatty meat like beef and the rest being a starchy carb like potatoes, rice, bread or pasta.
Pushups, pull ups, shoulder press, squats, curls and kickbacks should be a great start for you.0 -
get a gym membership or buy a power cage then look up Jason Blaha's 5 x 5 routine.
watch this video:
http://www.youtube.com/watch?v=oAuARgqS6aQ 0 -
Hello guys, many thanks for all of your answers! It's given me a lot of motivation to do something about this now! So roughly I'd need to be looking at around 2300-2500 calories per day. It really will be hard for me to do this because I think I'll lose hope but I'll try my best!
Do you guys think that it's possible for me to do this by mid-March 2014? Even if it isn't all muscle and some fat, I don't mind.
I'll keep you guys posted!Put the TV on, get that video game controller, get a bag of chips and some tasty candy. Order some buffalo wings, get a pizza, have some soda. Sit back and watch the progress.
Being someone who was overweight much of my younger life, I never could understand how people couldn't grasp the concept of gaining weight. Just eat a lot until you are at the weight you want to be.
Am I right in thinking that this isn't the best thing to do? I'd need to be lifting as well to ensure that this isn't just fat?
Also - another question I wanted to ask.. someone said above to get 7 hours sleep a night.. sometimes I get far less than this, I was wondering if I stayed up longer, does this burn more calories? It's weird because I hear people say to people that want to lose weight to get lots of sleep.0 -
Do you guys think that it's possible for me to do this by mid-March 2014? Even if it isn't all muscle and some fat, I don't mind.
You should be able to put on a few pounds per month of muscle for the first 6 months or so, if you do things right and stick with it, and there will always be a little fat too.Also - another question I wanted to ask.. someone said above to get 7 hours sleep a night.. sometimes I get far less than this, I was wondering if I stayed up longer, does this burn more calories? It's weird because I hear people say to people that want to lose weight to get lots of sleep.
Yes, you will probably burn off more calories while awake than asleep. Sleeping is important for repairing/building muscle properly - if you don't get enough rest then this just won't happen effectively. People say sleep is important to losing weight, partly because rest is important (if they are exercising a lot and eating low calories), and also because when you are asleep you aren't going to be eating food.0 -
Don't worry. Surely, it is possible.
I lost weight due to a surgery, and it was hard to me to eat for a while. I am 183 cm tall, and I was 67 kg before surgery but it dropped down to 57 after surgery. I was in terrible mood. First of all, I started going to gym regularly. It was very helpful and I got my appetite back very soon. Then I had a 3500 calories diet and after 3 month I was 65 kg. Unfortunately, I broke my diet and I stopped going to gym, but I maintained my weight . I have started that plan again for a month, and I am now 67 kg. So,
1- Exercise
2- Eat well ( 8 small meals per day, eat every 2 hours)
3- Sleep 8 hours (not less, not more)0 -
Track your intake, get on a lifting program, and monitor your change in bodyweight and increase intake as needed if you are not gaining.0
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My 15yo son is small for his age, too, and is very conscious about it. He does eat everything in the house, though, so sometimes it really doesn't have to do with eating. Your metabolism is just high right now and your hormones are working at finding the balance you need to put on the size you want. Good luck sweets!!!0
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My 15yo son is small for his age, too, and is very conscious about it. He does eat everything in the house, though, so sometimes it really doesn't have to do with eating. Your metabolism is just high right now and your hormones are working at finding the balance you need to put on the size you want. Good luck sweets!!!
It always has to do with eating at some level.0 -
Even at his age? IDK, my son literally eats everything and anything. He is just underweight.My 15yo son is small for his age, too, and is very conscious about it. He does eat everything in the house, though, so sometimes it really doesn't have to do with eating. Your metabolism is just high right now and your hormones are working at finding the balance you need to put on the size you want. Good luck sweets!!!
It always has to do with eating at some level.0 -
Maybe this will help. I'm 50 years old and always been pretty thin. After recent deployments to Afghanistan, I lost over 20 lbs and ended up about 120 lbs. About two months ago, I started supplementing my calories. (I don't eat much either, but had to do something). Get food you do like and focus on high calorie healthy foods. I make protein shakes with protein powder, whole milk, a tablespoon of olive oil, peanut butter and sometimes ice cream to supplement my meals and always after working out. I've gained almost 20 lbs. in two months. Bottom line, you have to increase your calorie intake drastically if you want to make a difference.
Thank you for your service! Also, I wanted to say that this post is exactly what it's about--gaining weight isn't rocket science but you have to be willing to do what it takes if you want results.0 -
Even at his age? IDK, my son literally eats everything and anything. He is just underweight.My 15yo son is small for his age, too, and is very conscious about it. He does eat everything in the house, though, so sometimes it really doesn't have to do with eating. Your metabolism is just high right now and your hormones are working at finding the balance you need to put on the size you want. Good luck sweets!!!
It always has to do with eating at some level.
Yes. Even at his age. Energy balance is not age dependent. Age may effect energy output. He is young and he probably burns a lot of calories.
At some point if his calorie intake gets high enough he will gain weight.0 -
Hello guys, many thanks for all of your answers! It's given me a lot of motivation to do something about this now! So roughly I'd need to be looking at around 2300-2500 calories per day. It really will be hard for me to do this because I think I'll lose hope but I'll try my best!
Eating that much at your age shouldn't be that difficult. You just need to find some light calorie dense foods you like. Nut butters, avocados, healthy oils, etc. should all become your new best friend.0 -
Even at his age? IDK, my son literally eats everything and anything. He is just underweight.My 15yo son is small for his age, too, and is very conscious about it. He does eat everything in the house, though, so sometimes it really doesn't have to do with eating. Your metabolism is just high right now and your hormones are working at finding the balance you need to put on the size you want. Good luck sweets!!!
It always has to do with eating at some level.
You should actually start a new thread if you'd like to pursue this topic in more detail. But suffice it to say (and I don't know how old you are and your son is) compared to your calorie requirements, your son's are probably going to be higher, so it might seem like he's eating a lot to you, even when he is eating what he needs or under eating. Being male increases calorie needs, as do height, weight, lean body mass, and physical growth/maturation. Also, activity can burn more than we think. A couple of hours of brisk walking can burn up on the order of 500 calories, depending on someone's other stats. There are a lot of calculators online that use different formulas, and they give different estimates. Some give too few daily calories needed. MFP has an accurate one built in.0 -
GOMAD. Drinking calories is easy. As far as calorie dense foods go, nuts, nut butters, avocados, cheese. Cook with oil (like sautee veg, etc). If you REALLY simply cannot put this much food in your belleh, you could always eat a spoonful of coconut oil. Although that sounds icky to me, it's 117 calories per tablespoon. Course, PB is 95. On second thought, stick with PB.
Lift. Idk where you're from but I've bought lots of weights of Craigslist, in the Bulletin Board or in second hand stores. It's not much of an investment and doesn't take up too much space to store a barbell and some pates. As others have noted, you're in a perfect situation to gain an awesome body. I wish I was an 18 year old boy. :sad:0 -
I have a son just like you, use your young techy skills to surf the internet for gaining options. I made him a milkshake everynight, should have added protein powder, and made sure he always had food he liked to snack on all day long in the house at all times. Basics, find food you like, buy it, eat it. learn to make it, and exercise & lift as much as is comfortable. . Good luck!0
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Track your intake, get on a lifting program, and monitor your change in bodyweight and increase intake as needed if you are not gaining.
^ what he said.0 -
Track your intake, get on a lifting program, and monitor your change in bodyweight and increase intake as needed if you are not gaining.
^ what he said.
I agree with this as well. If your goal is just to gain weight, eating at a surplus to your TDEE will work. Lifting (Starting Strength, Stronglifts 5x5 etc) will help you add more muscle as you bulk. At your age you should be able to add strength pretty quickly.
To give you an idea of how much you need to eat to reach your goal lets do some basic math:
You want to gain 12 pounds (118 to 130) by mid March. 12 pounds over about 10 weeks means you need to gain an average of 1.2 pounds (4,200 calories) a week. You should be eating at a surplus of about 600 calories a day to reach your goal.
Some people suggested GOMAD (chocolate milk works too) as a cheap and easy way to add more calories (with decent macros) and I don't disagree. That being said if you don't like milk, feel free to substitute other foods you like better. Just make sure you are consuming enough protein in order to support your muscle growth. Personally I like getting protein from pizza, greek yogurt, chicken, burgers and whey protein shakes.
Eat at a sufficient surplus and there is no reason why you cannot be 130 pounds by mid March. Good luck!0
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