Having trouble eating 2500 calories!!!
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Austin12mac
Posts: 4 Member
I am under weight and trying to gain weight.
I can barely manage to eat 1900 calories a day what do u guys do to get calories in what does your diet look like?
I eat healthy
Breakfast-Boost shake banana and a yogurt
Snack -granola bar
Lunch- ham sandwich banana and crackers
Dinner - chicken rice corn
Snack dry cereal and a banana
That is a normal day of eating any recommendations would be great
I am 5”10 115lbs 23 years old really just looking to gain weight fast.
Thx in advance
I can barely manage to eat 1900 calories a day what do u guys do to get calories in what does your diet look like?
I eat healthy
Breakfast-Boost shake banana and a yogurt
Snack -granola bar
Lunch- ham sandwich banana and crackers
Dinner - chicken rice corn
Snack dry cereal and a banana
That is a normal day of eating any recommendations would be great
I am 5”10 115lbs 23 years old really just looking to gain weight fast.
Thx in advance
5
Replies
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Nuts, peanut butter and even junk food to add calories if you are underweight it’s all about been in a calorie surplus just don’t go overboard4
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Butter, olive oil, nuts, peanut butter, cakes, biscuits, chocolate, full fat milk, cheese and yoghurt, lasagne with full fat fat everything, sausages, pork with the crackling, crispy lamb fat on a roast, roast potatoes, bulk gain protein powders, salmon with higher fat content, higher calorie nut roasts and veggie burgers, meals like chicken in garlic and white wine with cream... I could go on except I’m starving now.9
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My daughter also tends to be under weight it is a struggle for her to gain weight. Try adding a bit more protein to your diet, Eggs, avocado and nuts, salads with olive oil, roasted vegetables with olive oil, nuts and nut butters,milks and cheese. You can eat healthy and gain weight by adding healthy fats, limit junk foods.2
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2 scoops of protein powder, a cup of whole milk, a banana, a serving of PB and ice. Blend and repeat as needed.2
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I'm seeing a lot of banana. Nothing wrong with that but maybe add some greens and other fruits to your smoothies or meals. Also try making your food tasty. It helps. A nice pasta dish with ground turkey or tuna, vegetables on the side. Or beef tacos, seafood curries, stir fries, whatever you want. If you still struggle try adding more fat or liquid calories.3
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I put some suggestions into your
"eat healthy" meal:
Breakfast-Boost shake banana and a yogurt(make this full fat)
Snack -granola bar(high calorie or make it with protein)
Lunch- ham sandwich(add cheese and mayo or avocado) banana and crackers
Dinner - chicken(dark meat) rice corn(add butter)
Snack dry cereal (swap for nuts or nut butter)and a banana(or just have some ice cream)1 -
Pasta and bread (high carb)
A handful of nuts. (high fat)
Potatoes. Soups. (high carbs)
One can of Amy's Soups would be about 360 calories (black bean vegetable soup). That's easy. Then having a few slices of bread, which, for my Ezekiel Food for Life bread, equals 240. That's 600 extra calories for those two additions. 3 slices of that bread are 15 grams of protein (5 grams each slice) and almost 20 grams of protein for the soup (in my example used). The bread also has zero sugar and is whole wheat, so would be healthy (low glycemic value as well. They even put the glycemic value on the package). Amy's Soups are also low in fat and sugar and are easy to add.
That soup and bread gets you to the 2,500 calories you wanted to reach. Hope that helps.3 -
Time for ice cream!!!4
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If anything you eat is low or no fat - use full fat, like that yogurt.
Why no milk with cereal - use milk full fat.
Why so many bananas?
Nuts instead of crackers - problem there is you won't absorb all the calories from the nuts either.
Granola bar no low fat version.
Lunch sandwich peanut butter and that banana if you must have it for some reason.
It'll get easier.
You doing any sort of strength training so this gain in weight isn't just fat?
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Drink a large glass of whole milk with each meal - get a peanut butter sandwich or a hamburger in there somewhere - with another glass of milk. You might want to start a weight training program while you are gaining weight0
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I am a 5, 5 female and could easily eat 2500 cals a day. I would imagine you need to eat more to gain weight. Why the heck the yoghurt and the dry cereal etc. What about home made hamburgers, eggs or baked beans on toast omelettes, mueli bars, steak, gravy mashed potatoes etc. Do you have a history of eating disorder?
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As recommended in the other thread you started ... based on your admitted ED the best route forward involves professional therapeutic and medical advice.3
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Thank you for the replies why so many bananas is they are a higher calorie fruit and I do enjoy eating them.
I have struggled with a eating disorder and trying new foods is different for me some times. I have seeked help but it’s not something they would stick me in the hospital for they give me suggestions and it’s up to me to improve my situation.
I have worked out in the past I was going to start a new routine of strong lifts 5*5 does any one have thoughts on what routine to do?
Last summer I got up to 128 lbs by working out and sticking to a a strict diet of the same foods every day and I got tired of eating those thing so then when I stopped I was taking in less calories and it went down hill from there.
So now want to work hard to get weight back up and feel heathy.
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Strong lifts 5x5 is a good program! I like it a lot of you have access to free weights.0
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There is no dessert food that you would like? You eat a granola bar why not try oatmeal raisin cookies? Also, you can add 800+ calories a day just drinking a full calorie milkshake.
If you need to gain weight you are not eating healthy. Healthy eating for you is a surplus of calories. I am not even sure you are getting the minimum amount of fat you need in a day.
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Peanut butter, donuts, cookies all can add calories to a well balanced diet.2
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Here is a thread for hardgainers
https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p14 -
I am 29 years old, 5'9" and 138lbs. When I was 20, I was 112lbs and was hospitalized for 48 hours due to weight loss. It's been a long journey but I've made progress this year. Get a blender, start making high calorie shakes once a day; try adding: peanut butter, bananas, milk, yogurt, raw dry oats.
Make sure all dairy products are whole (milk and yogurt). My daily shake is over 650 calories and I drink it with breakfast.
12oz whole milk + 6oz whole fat vanilla yogurt + 3tbsp organic cacao powder (for protein and antioxidants) + 1tsp Matcha powder (energy boost) + medium banana + 1/2 cup rolled oats + peanut butter (optional)1 -
I just posted on another thread, so will duplicate it here. Snacks, eat everything with dip/dressing, add nuts, cheese, protein shakes with banana and Pb, bacon, milkshakes. Etc. You don’t have to always have”healthy” things. Branch out. Eat healthy but add in yummy fun things. Calories are all that matter.1
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Hardgainer- Protein and Complex carbs every meal, throw in weight gainer shakes. Measure and track your macros and re-evaluate every 2 weeks. Add more carbohydrates into mix if still no weight gain.
For you I suggest 115 g protein/ 115 g carbs per day as starting point spread out over 6 meals (shake is a meal) .Fats from protein sources, no additional. Increase carbs every 2 weeks if no results0 -
youngmomtaz wrote: »I just posted on another thread, so will duplicate it here. Snacks, eat everything with dip/dressing, add nuts, cheese, protein shakes with banana and Pb, bacon, milkshakes. Etc. You don’t have to always have”healthy” things. Branch out. Eat healthy but add in yummy fun things. Calories are all that matter.
While I agree with this logic it is mkre important to know and track macro make up of calories to obtain goals. The body uses protein/ complex carb/ simple carb/ fat differently and through different mechanisms.0 -
youngmomtaz wrote: »You don’t have to always have”healthy” things. Branch out. Eat healthy but add in yummy fun things. Calories are all that matter.
This. Absolutely this.
You can worry about the exact “what” you’re eating (macro balance etc) once you’ve gained 15lb and are no longer underweight.
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michaelchamp24 wrote: »youngmomtaz wrote: »I just posted on another thread, so will duplicate it here. Snacks, eat everything with dip/dressing, add nuts, cheese, protein shakes with banana and Pb, bacon, milkshakes. Etc. You don’t have to always have”healthy” things. Branch out. Eat healthy but add in yummy fun things. Calories are all that matter.
While I agree with this logic it is mkre important to know and track macro make up of calories to obtain goals. The body uses protein/ complex carb/ simple carb/ fat differently and through different mechanisms.
It's important to get a variety of foods to meet protein and fat needs, as well as the rest of our nutritional needs. However, OP is medically underweight, so calories should be the primary concern right now. If OP is eating the foods above combined with what they're already eating, they're going to be getting both protein and fat, as well as vitamins and minerals, so I'm not sure what the specific concern is here.
Also, not everyone finds it necessary to track macros to thrive! Lots of people find an eating pattern that meets their nutritional needs without having to track to specific macro goals.4 -
michaelchamp24 wrote: »Hardgainer- Protein and Complex carbs every meal, throw in weight gainer shakes. Measure and track your macros and re-evaluate every 2 weeks. Add more carbohydrates into mix if still no weight gain.
For you I suggest 115 g protein/ 115 g carbs per day as starting point spread out over 6 meals (shake is a meal) .Fats from protein sources, no additional. Increase carbs every 2 weeks if no results
So no avocado, olive oils, chia seeds, or nuts? I hope you are joking. That is ridiculous. There is no reason to not eat varied foods to ensure adequate calories.6 -
When I was pregnant I was told to eat more and I had a hard time doing it. At 7 months pregnant my OB told me my baby was small and I should eat more. That scared me so I began eating full fat yogurt, nuts, added olive oil to everything avocados....
I personally hate eating like that!! I prefer to eat like a bird .
If you’re naturally slim,don’t sweat it. You’re really young. Your metabolism is fast most likely.0 -
I'm 5'9 150lbs but I have always been 115lbs , I drink boost high calorie drinks 530 and ensure plus 350 calories along with my meals and snacks. I also make a high calorie protein shake, ice cream, peanut butter, banana, strawberry syrup, yogurt, milk whey powder . Working out is important in order to sculpt your weight gain to the area's of your choice and be able to keep the weight on.0
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I added in Perfect Bars to give me the 300ish calories I was short, they are quite tasty and have about 16g of protein.
https://www.amazon.com/Perfect-Bar-Original-Refrigerated-Protein/dp/B08DT61YL1/ref=sr_1_4?dchild=1&keywords=perfect+bars&qid=1611074304&sr=8-4
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Lol, that's just snack food for me when I used to bulk up. I eat pasta, rice, pizza and hamburgers to bump my calories to 4000 a day.Austin12mac wrote: »I am under weight and trying to gain weight.
I can barely manage to eat 1900 calories a day what do u guys do to get calories in what does your diet look like?
I eat healthy
Breakfast-Boost shake banana and a yogurt
Snack -granola bar
Lunch- ham sandwich banana and crackers
Dinner - chicken rice corn
Snack dry cereal and a banana
That is a normal day of eating any recommendations would be great
I am 5”10 115lbs 23 years old really just looking to gain weight fast.
Thx in advance
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0
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