Weight gain, Nutrition and Digestion

Firstly how many calories extra do you try to eat? Do you try to eat them with meals or snacks? And what are you are trying to eat?

So some people find extra calories taken in snacks easier as you don’t have to eat so much in one go (which can upset your tummy if you’re not used it). Increasing fibre, fat or protein quickly can cause gas, and upping food too much in one go can also upset the stomach. Can you give us some more info?

Any insight as to what specific food is causing digestive issues? I get that primarily if I eat a lot of raw vegetables (one of the reasons I don't do big salads as a main meal) or if I just eat an overly heavy or large meal.

Many moons ago when I had to put on weight to avoid being underweight I had to piece meal it. I couldn't just eat large meals. I ate regular sized meals and added a lot of snacking in between and also drank calories. I can't say that my diet was overly healthy as it was primarily chow hall food and going for the salad bar or something wasn't going to cut it trying to gain weight...so it was usually cheeseburgers or pizza or whatever. I was also drinking a glass of whole milk with every meal and in between...typically drinking 5x 12 oz glasses of whole milk daily and going through a gallon every couple of days.

My issue was that I was in the military and had an very active job plus a regular PT requirement 5 days out of the week which consisted of a 3 mile run and pull ups and pushups, etc, and I just couldn't keep up with the calories I was burning. I still tried to get in some veg and fruit and whatnot, but at that point it was more important that I got in the calories I needed than meeting the RDA of fruits and veg.

@ishurao The issue with milk is that some people genetically cannot digest it, so you might always struggle with it. For some reason denaturing the enzymes can help so cheese might be okay even if milk and whey protein isn’t. Have you tried milk or cheese from sheep or goats? Again, it might just be cows milk which upsets your stomach. Have a look for some vegan protein powders - don’t know where you’re based but in the UK Bulk Powders do v reasonably priced pea protein powder.

Sleep is critical, and I know too little affects how much I can lift and eat. I wouldn’t get up early to eat more if I was you, I would maybe try to gently increase your snacks or meals (I.e. what about a dirty vegan shake before bed? Vegan protein powder, milk substitute, peanut butter?). Prioritise rest, try to schedule more sleep and slowly increase cals. It’s great that you’ve got your intake up already and it shows you can do it.

For reference I’ve previously never had to worry about eating enough but over the last few months my training has stepped up, and I have struggled to eat enough to fuel my workouts. So I do understand the struggle, and I keep emergency nuts to eat when I’m low on cals, and I dress my salads with olive oil. I am lucky as I can digest milk and that’s a great source for me.

Hope that helps!

Just one suggestion from another person who can't digest dairy. This is the base of my breakfast, to which I add 1/2 cup of whatever fruit. A lot of people find drinking their calories less filling, so if that's the case for you you could potentially add some solid food on top. The protein powder brand I use is LeanFit.