ha. I'm looking to gain 20 lbs :)

My brother was trying to gain the right kind of weight for hockey, and basically it was PROTEIN and lots of it. After every workout he would have a protein shake and otherwise he would load up on meats, green veggies and eggs...

Of course, keeping a balanced diet is important too, and working out because muscle is heavy.

I also have some weight to spare for ya!

I used to be in your shoes and it's alot harder to gain that some people would realize! Eat lots of peanut butter and nuts they'll help pack on the calories.

Nuts, protein bars and shakes, beans, lean meat, peanut butter, oils like flax, coconut, olive, bananas, uhm.... you can add oatmeal to shakes, as well as pb and oil, makes them massive.. brown rice?

Heavy weights, less reps, get to your calorie goals, and more protein intake. I promise the shakes will work for helping you do that, along with chicken, fish, and other meats.

To seriously build muscle you need to increase your daily intake by about 2800 calories, and not just protein alone. While protein is the tissue builder, the energy stores that actually fill the cells come from carbs and fat so you need a balanced diet all around.

This, combined with a solid strength training program will help you back on more lean mass.

What 21 year old says.....eww??
Just sayin......

Whole grains. Look into lentils, bulgur, cous cous, etc. Then just eat veggies, fruits, dairy (cheese has a fair amount of calories and is delicious), and lean proteins. If you need to add calories but aren't hungry, then I would say protein shakes could help. Or some kind of meal supplement that has vitamins and minerals and around 200-300 calories. That's a good boost to your calorie goal without having to eat an extra meal.

Good luck!

Taylor Lautner from the Twilight movies gained 20 lbs and he was eating a lot of turkey burgers and sweet potatoes. The trainer in the magazine said the ratio was protein, fat, and carbs. The ratio was something like protein (40%), fat (30%), and carbs (30%). Add olive oil or canola oil to your food when you cook (like eggs, fried rice, etc) and eat a lot of nuts to get the protein and fat (peanuts and cashews are really fatty).

Another suggestion, if you don't want to change your food, just eat twice as what you normally eat of the same foods at meal times. (This should give you at least a 10lb weight gain)

Also, workout, but do not do more than a mile of cardio at one time (or less than 10 minutes). Your strength training should be heavy sets for 8-10 reps (repeat 3 times). Each body section should have it's own day (chest, lower body, back and arms). If you strength train the same body parts too often, you will break down muscle mass and lose weight.

GOOD LUCK!!!

dang you guys, reply fast.

What is unhealthy about protein? No one said candy bars and tubs of ice cream, everyone said protein.

I think he was referring to the fact that I suggested protein shakes.

Just trying to help... I know it works and I've seen it happen that way.

Ah, I suppose that makes sense, though when I was trying to gain 30 pounds, I swore by the protein shakes, but to each his/her own.

i dont want that. eww. need REAL food

Are you being serious? Your profile seems very generic...no personal pictures, no description, no open diary, etc. Do you really want help? If so, you will need to provide some information on your profile about yourself. It is extremely difficult to help someone without having some information to base advice on.

i dont want that. eww. need REAL food

Are you being serious? Your profile seems very generic...no personal pictures, no description, no open diary, etc. Do you really want help? If so, you will need to provide some information on your profile about yourself. It is extremely difficult to help someone without having some information to base advice on.

I just made my account today....

Once you have added your information, we will have more to base advice on.