Tips for gaining 5 pounds in a healthy way?

swimmermama

I realized today just how skinny I have gotten. I'm 5'8" and weigh 114 right now. I know that's too skinny! I'm not sure how it got to that point but I want to gain some of that weight back. I want to gain about five months in the next couple of months and would - of course - love for some of it to be muscle.

I lift weights twice a week, do hard cardio twice a week, and light cardio one day. My only concrete fitness goal is a half-marathon in about 11 months but I am mostly a swimmer and always want to improve on that.

So, I'd love some tips. For example, how much protein should I be eating to gain about half a pound a week and gain some muscle?

Thanks!

Unknown

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swimmermama

Try and eat 500 cals more a day of high protein, lean meats, like chicken breast without the skin
or a high protein shake (buy whey protein in a huge quantity) after a workout

Thanks! I am pescatarian, so it will be more fish and shrimp for me I agree that I need to invest in some whey protein, too. I've been putting it off because I am not a fan of drinking my calories!

Balance27

You could add a little whey protein to things you are already drinking and/or eating already, like milk and yogurt.

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wbgolden

Lots of patience. And weights.

littlelily613

Try and eat 500 cals more a day of high protein, lean meats, like chicken breast without the skin
or a high protein shake (buy whey protein in a huge quantity) after a workout

Thanks! I am pescatarian, so it will be more fish and shrimp for me I agree that I need to invest in some whey protein, too. I've been putting it off because I am not a fan of drinking my calories!

I turned 1 cup of my whey protein into homemade protein bars. It made 8 bars which will last at least 8 days, and they are high in protein, and in tastiness. Mmmmm....

swimmermama

Try and eat 500 cals more a day of high protein, lean meats, like chicken breast without the skin
or a high protein shake (buy whey protein in a huge quantity) after a workout

Thanks! I am pescatarian, so it will be more fish and shrimp for me I agree that I need to invest in some whey protein, too. I've been putting it off because I am not a fan of drinking my calories!

I turned 1 cup of my whey protein into homemade protein bars. It made 8 bars which will last at least 8 days, and they are high in protein, and in tastiness. Mmmmm....

Cool idea! Do you have a link to the recipe?

swimmermama

Does anyone have tips for what percent of my calories should be protein, etc? Or suggestions for changes to my exercise? Thanks!

Helloitsdan

Post your:

Age
Height
Weight
Body Fat%
How often you work out

I'll post what to set MFP to.

swimmermama

31, 5'8", 114 (but want to be between 118 and 120), I have no idea, 5 days a week!

maximus9898

I am also having trouble to gain healthy weight I am 5'7 35 male my weight is 143lbs I am too skinny how many calories I eat a day? I workout three days a week for 50 minutes?

swimmermama

Still hoping for some more tips if possible