gaining healthy weight

AnvilHead wrote: »

http://community.myfitnesspal.com/en/discussion/10300326/most-helpful-posts-goal-gaining-weight-must-reads#latest

Pretty much. But to gain weight, do it at a moderate pace (1lb or less per week) and follow a progressive overload lifting program (found below), so that some of you gain won't be fat. Follow the gain with a cut if you want to minimize the amount of fat and the bulk again. Rinse and repeat until you like the results.



http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

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Are you sure you need 3000? I'm 5"3 and have been gaining on less than that. Unless that's due to my age and activity levels.
Have you set mfp to gain at .5 or 1lb a week?

drewdoucette83 wrote: »

comptonelizabeth wrote: »

Are you sure you need 3000? I'm 5"3 and have been gaining on less than that. Unless that's due to my age and activity levels.
Have you set mfp to gain at .5 or 1lb a week?

Yeah i set my thing to gain 0.5lbs a week

As a male, that probably isn't too unreasonable. I would track it for 3-4 weeks and if you gain too much, scale back on calories a bit; if you don't gain enough, increase calories. In the end, all things are estimates and it doesn't take into consideration individual factors.

drewdoucette83 wrote: »

psuLemon wrote: »

drewdoucette83 wrote: »

comptonelizabeth wrote: »

Are you sure you need 3000? I'm 5"3 and have been gaining on less than that. Unless that's due to my age and activity levels.
Have you set mfp to gain at .5 or 1lb a week?

Yeah i set my thing to gain 0.5lbs a week

As a male, that probably isn't too unreasonable. I would track it for 3-4 weeks and if you gain too much, scale back on calories a bit; if you don't gain enough, increase calories. In the end, all things are estimates and it doesn't take into consideration individual factors.

Do u have any meal plan or any suggestions for me to do to gain healthy weight cause it's really hard for me to gain

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

3k is fairly easy, especially if you are focusing on higher calorie/nutrient dense foods. To gain healthy, concentrate on nutrient dense foods and drinks (e.g., milk) to address your nutrient requirements, but also feel free incorporate "junk" foods, like ones found in my list. Also, gain slowly. Fast gain typically can lead to health issue. Work to build some muscle to help reduce body fat % increases (higher body fat = may lead to long term health issues).

Ultimate, if you want to be healthy, exericse + moderate pace of gain. Those are the keys. If you want to maximize muscle growth, follow a progressive overload lifting program, have protein around .8g per lb of weight (go higher if you would like) and there may be some benefit of spreading protein, but that is largely as as important as total calories, training, or total protein consumption.