What do you eat to gain weight healthily?

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  • alanlmarshall
    alanlmarshall Posts: 587 Member
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    11. FInally, have a 1/4 cup of greek yogurt or cottage cheese 30 mins before sleeping.

    It's true, I only ate 1/8 of a cup of yogurt before sleep and lifting stopped making me stronger. Like magic.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Give up the idea of gaining muscle but not fat. In the majority of cases, it simply isn't realistic. Being afraid of fat is the fastest track to an ineffective bulk.
    \

    ^This guy knows what's up. Don't waste your time and energy. It's winter anyways, go for it!

    ice cream- FTMFW
  • waldo56
    waldo56 Posts: 1,861 Member
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    Whether food is "heathy" or not will have no effect on the ratio of muscle to fat gain when you are gaining (or losing for that matter).
  • vinzorelli
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    Lots of broscience from that one post hahaha.

    I personally like to demolish carbs. Let's all go to Fatsauce Kingdom!
  • rileyhunter169
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    1. 300-500 calorie surplus as a Novice Male, 200-300 as either Novice Female or Intermediate/Advanced Male. You may want to increase your calories as your metabolism may adapt mostly from weight gain, but also metabolic processes.
    2. Meal Frequency/Timing is only slightly relevant; mostly from an energy level or hunger standpoint, but also Post Workout (which only applies to fasted people). You have to see what works best. Some like IF (like me); some pass out after 3 hours.
    3. AMDR's are a good place to start for macros. 20-35% for fat, 15-35% protein, 40-65% for carbs; I'd stick to lower fat (It matters kind of, in a surplus as carbs/protein supply fuel for anaerobic metabolism, and fat gets stored directly unless burned off). Protein I'd say 20-30% depending on calories. 1.8g per kilo is a good number for protein (so maybe 0.6-1g per pound). Carbs would make up the rest.
    4. Heavy Big Compounds w/ Progressive overload most workouts> Accessory Compounds (this is where volume is) PO every few workouts> Isolations (especially rotator cuff exercises) PO every 2 weeks. Workout your entire body, no Ab/Bicep/Chest/Trap only workouts; Leg and Back exercises should get a lot of emphasis.
    5. High Saturated Fat and Sugar intake can lead to inflammation; if inflammation is a problem for you than decrease these nutrients. However Saturated Fat can improve hormone levels. Moderation is key.
    6. You get 10-20% of your calories from anything you want.
    7. You will not gain a significant amount of muscle without fat gain.
    8. Sleep 7-10 hours most nights. No excuses.
    9. Don't waste money on pre workouts; Coffee/tea is acceptable though.
    10. Alcohol is okay in moderation.
    11. Don't train and eat like a wuss.
  • vinzorelli
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    1. 300-500 calorie surplus as a Novice Male, 200-300 as either Novice Female or Intermediate/Advanced Male. You may want to increase your calories as your metabolism may adapt mostly from weight gain, but also metabolic processes.
    2. Meal Frequency/Timing is only slightly relevant; mostly from an energy level or hunger standpoint, but also Post Workout (which only applies to fasted people). You have to see what works best. Some like IF (like me); some pass out after 3 hours.
    3. AMDR's are a good place to start for macros. 20-35% for fat, 15-35% protein, 40-65% for carbs; I'd stick to lower fat (It matters kind of, in a surplus as carbs/protein supply fuel for anaerobic metabolism, and fat gets stored directly unless burned off). Protein I'd say 20-30% depending on calories. 1.8g per kilo is a good number for protein (so maybe 0.6-1g per pound). Carbs would make up the rest.
    4. Heavy Big Compounds w/ Progressive overload most workouts> Accessory Compounds (this is where volume is) PO every few workouts> Isolations (especially rotator cuff exercises) PO every 2 weeks. Workout your entire body, no Ab/Bicep/Chest/Trap only workouts; Leg and Back exercises should get a lot of emphasis.
    5. High Saturated Fat and Sugar intake can lead to inflammation; if inflammation is a problem for you than decrease these nutrients. However Saturated Fat can improve hormone levels. Moderation is key.
    6. You get 10-20% of your calories from anything you want.
    7. You will not gain a significant amount of muscle without fat gain.
    8. Sleep 7-10 hours most nights. No excuses.
    9. Don't waste money on pre workouts; Coffee/tea is acceptable though.
    10. Alcohol is okay in moderation.
    11. Don't train and eat like a wuss.

    AMEN
  • thesophierose
    thesophierose Posts: 754 Member
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    Protein!!!!! Healthy fats, good complex carbs, and veggies. Protein and carbs help build up that muscle ;) plus they fuel your anaerobic metabolism.

    But you have to eat above your Maintenance, but do that at your pace so you aren't gonna get overwhelmed. Do a slow bulk to minimize fat gain, :) but ultimately a bulk is 200ish for a female. And since it is a bulk, you will gain some fat but the muscle is worth it.

    Eat clean , train mean, sleep lots and you'll get your results.
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
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    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?
  • keithemp
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    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'.
  • mank32
    mank32 Posts: 1,323 Member
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    creepily tagged to follow :blushing:
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,473 Member
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    whiskey
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
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    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
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    Can anyone recommend non animal based proteins and a healthy way to gain weight as a vegan. thanks
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
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    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
    OMGSugarOHNOS Posts: 204 Member
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    . Eat clean, and the fat will be minimal

    awesome. Good to know!!!


    FFS
  • rileyhunter169
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    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
    Tysonlovesweights Posts: 139 Member
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    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
    Sarauk2sf Posts: 28,072 Member
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    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
    Sarauk2sf Posts: 28,072 Member
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    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
    Sarauk2sf Posts: 28,072 Member
    Options
    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.