Gaining 10 pounds without getting "fat"

JoRocka · December 2014

kuliejulie wrote: »

Hi! Thanks for all your wonderful advice. I guess I'd like to clarify something: I'm not looking to gain 10 pounds of muscle. I KNOW I'm going to gain some fat, it's inevitable. I just wanted to see if you guys had any tips on how to do it in a healthier way than just like, eating all the time. Again, I'm still unclear on the proper carb/protein/fat ratio and what exactly the macros I should be aiming for are. Is it what's preset on MyFitnessPal, or should I change them? I also will be focusing more on strength and lifting heavier at the gym. I love running (it gets me out of my own head) so I will continue to do that while making up for calories lost with more food.

Again, thank you everyone for your advice, a lot of it is really helpful and encouraging! 5'9 and 120 lbs is underweight. I naturally have a small frame, so 130 is a goal weight I talked over with my doctor and we both agreed that 10 pounds is what I need. So, if you have any more advice I am more than willing to hear it!

it's reaonsable to have a small goal of 5-10 pounds.

What we collectively are going to suggest to you is a lifting program and a small surplus.

so- figure out what you are eating now currently- how much you are eating to maintain your current size- is it accurate- do you have at least a month or two's worth of data to support/collaborate this?

Okay- great.
Now- add about 250 calories to that number. (That's a single snickers bar by the way so don't go ham all out ham with all you can eat sushi buffets for 3 months)

The actual macro split is pretty much irrelevant- getting a varied diet with carbs and proteins is important- but all of that will mean nothing if you are not in a calorie surplus.

Okay- good.
As noted above the first week or two you're probably going to see a really big jump- it's water/glycogen. After 3-4 weeks if the scale doesn't keep moving up- you're going to need to add more food.

Also for 10 lbs- you're going to want to give yourself about 3 months realistically- and I'd hold on to that in terms of maintaining your surplus. It's hard- it kind of sucks- but if you have a minimum time frame to shoot for- it'll work out better so you don't abandon ship on a "fat" day- because trust me- you're going to have them. And invest in stretch pants. lots of them. LOL

ndj1979 · December 2014

JoRocka wrote: »

kuliejulie wrote: »

Hi! Thanks for all your wonderful advice. I guess I'd like to clarify something: I'm not looking to gain 10 pounds of muscle. I KNOW I'm going to gain some fat, it's inevitable. I just wanted to see if you guys had any tips on how to do it in a healthier way than just like, eating all the time. Again, I'm still unclear on the proper carb/protein/fat ratio and what exactly the macros I should be aiming for are. Is it what's preset on MyFitnessPal, or should I change them? I also will be focusing more on strength and lifting heavier at the gym. I love running (it gets me out of my own head) so I will continue to do that while making up for calories lost with more food.

Again, thank you everyone for your advice, a lot of it is really helpful and encouraging! 5'9 and 120 lbs is underweight. I naturally have a small frame, so 130 is a goal weight I talked over with my doctor and we both agreed that 10 pounds is what I need. So, if you have any more advice I am more than willing to hear it!

it's reaonsable to have a small goal of 5-10 pounds.

What we collectively are going to suggest to you is a lifting program and a small surplus.

so- figure out what you are eating now currently- how much you are eating to maintain your current size- is it accurate- do you have at least a month or two's worth of data to support/collaborate this?

Okay- great.
Now- add about 250 calories to that number. (That's a single snickers bar by the way so don't go ham all out ham with all you can eat sushi buffets for 3 months)

The actual macro split is pretty much irrelevant- getting a varied diet with carbs and proteins is important- but all of that will mean nothing if you are not in a calorie surplus.

Okay- good.
As noted above the first week or two you're probably going to see a really big jump- it's water/glycogen. After 3-4 weeks if the scale doesn't keep moving up- you're going to need to add more food.

Also for 10 lbs- you're going to want to give yourself about 3 months realistically- and I'd hold on to that in terms of maintaining your surplus. It's hard- it kind of sucks- but if you have a minimum time frame to shoot for- it'll work out better so you don't abandon ship on a "fat" day- because trust me- you're going to have them. And invest in stretch pants. lots of them. LOL

something tells me OP won't have that problem...

JoRocka · December 2014

LOL_ I suspect not- but I mean- that's what I wanted to do when I first started bulking

sarahstrezo · December 2014

This is super simple.

But first you are going to have to let go of the idea of Good/Bad or Healthy/Unhealthy with food. You gain weight (any kind of weight) by eating more than you burn. It's really that simple.

Second (and because I'm in the middle of round 2 of trying to gain) even if you ""try" to gain some new muscle, half of your gains will likely be fat as well. It's just how human physiology works. So....get in the weight room and put on some lean mass as well as fat. Your metabolism, body and bone density will thank you later, I promise.

As for macro breakdown.....aim for .8g/lb of lean mass..which is most likely around 70g or so for you. Aim for at least .33g of fat/lb of total body weight (40g) and the rest can be carbs and whatever else you like to eat.

Also....there's no good carbs or good fats or good protein. There is just regular ole' carbs, fat and protein. Eat more. If the scale isn't going up, eat more than that...continue.

civilizedworm · December 2014

ami5000psu wrote: »

civilizedworm wrote: »

So, you don't want muscle and you don't fat, but you want to add ten pounds somehow? Is that correct?

10 pounds of air.

Probably not, but I don't know, that's why I was trying to get her to define what she is after because I don't quite understand.

kuliejulie · December 2014

ami5000psu wrote: »

civilizedworm wrote: »

So, you don't want muscle and you don't fat, but you want to add ten pounds somehow? Is that correct?

10 pounds of air.

I'd prefer 10 pounds of butterflies, but air will have to do.

JayRuby84 · December 2014

JoRocka wrote: »

and basically want to gain weight without gaining much fat. I'm not trying to do any body building-type stuff,

so... exactly what do you want to gain?

dreams and pony farts and unicorn tears?

Here's the shake down. And I mean this honestly and fervently without malice:
1.) you need to eat more than fruits and veggies. carbs and proteins- meats- ice cream too.
2.) you are severely underweight for someone as tall as yourself.
3.) You need to be lifting
4.) you WILL gain fat. You are a human being- you're SUPPOSED to have fat- fat is not bad- fat is not the debil. FAT IS GOOD FOR YOU. To much fat- not so much.
5.) if you feel that going over 120-130 pounds is going to make you obese- and or eating to much will make you fat- you probably need to go see a therapist.

I'm 5'8 sitting squarely at 160 pounds. believe you me- I can turn some heads- I'm unquestionably NOT fat. You're deeply underweight. and if you want to put on some weight- AND not get fat- you need to eat more food. and you need to lift some weights.

or- I mean- I guess go ham on the sushi and soy sauce and hope it's all water weight in which case you'll probably look puffy and swollen- but I mean- your choice.

^This

JoRocka · December 2014

kuliejulie wrote: »

ami5000psu wrote: »

civilizedworm wrote: »

So, you don't want muscle and you don't fat, but you want to add ten pounds somehow? Is that correct?

10 pounds of air.

I'd prefer 10 pounds of butterflies, but air will have to do.

HA. nice.

Gaining 10 pounds without getting "fat"

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