Can anyone give me some good, solid tips on gaining weight?
Some have said a 5000 calorie diet but that is hard to sustain. Im looking for a good healthy way to go from 140 to 160.
It's not every day that you hear of someone WANTING to gain weight... but here is how you can
Eat 3 times a day - solid full meals
Eat foods that are rich in calories such as : nuts, pasta, full cream milk... you get the point, don't be shy on the HEALTHY fat foods...
Start working out, yup going to the gym for strength training will increase your muscle mass = you weigh more because muscle weighs more than fat.
Hope this helps ... good luck putting on some weight
That's an interesting problem. I'll assume you want to gain muscle, not just get bigger any way you can? If that is the case, sure, you need to increase your calorie intake, at least that is the scientific gospel. However, in my personal experience, I have found shoving calories down my throat to be a royal pain.
When I starting eating as healthy as possible, increasing my calories with ONLY quality food, and not by much more than 300-500 calories a day, if at all, I gained muscle and felt strong and energized.
It will take time to gain 20 pounds; months or years, depending on where you are starting from, your age, etc. But always work with compound movements, and keep healthy food on hand. Most experts will say 'eat several small meals a day,' but you may get results eating only twice a day. Experiment and see what feels better.
One more thing, 5000 kcal a day for a 140 lb. male is ridiculous. Find a good calorie calculator (you can find a good one at Scoobysworkshop.com) and you can determine exactly how many calories you should be eating.
Hope this helps, Cheers.
A lot of people are obsessed with nutrition when it comes to gaining muscle. Nutrition plays a big role in gaining muscle but a structured weight training program with progressive loading of weight is the biggest stimulator of increasing muscle
In order to do that safely, you need to know how many calories you ate taking in now on a daily basis. The once you know your daily intake, increase it by 500 calories. That way by the end of a week you will have taken in 3500 extra which will translate to one pound a week weight gain.
GOMAD, which stands for Gallon Of Milk A Day. As long as you don't have a lactose allergy, this is a great way to do it (drink whole milk, skim or 1-2% kind of defeats the purpose). For starters, milk is full of things that are good for you. In addition to calcium it's got a ton of protein, which is essential for building muscles, and vitamins A and D. It's easy to do, since you don't change what you normally eat, just add milk with your meal (or more milk, if you already drink it). It's readily available and requires no advanced prep. Start slow, and space it out throughout the day. Mix it up with chocolate milk every once in a while.
Thank you for your help. To MosLadder yes, I am trying to gain muscle as well as reach my healthy weight. To Aerosmithe I had never even thought about drinking milk to help me. I do try to eat at least five times a day but, so far no good. I would say right now my calorie intake is around 3000, so I need to try to get a little more in my daily eating. Once again, thank you everyone.
You mean fat? I know that all the things that's going on in our bodies are quite complex, but for me it seems logical to eat more than your metabolism can burn.
Why would you gain fat. If it is difficlut to gain fat, I guess you body doesn't need it. Maybe you should try adding some muscle.
Hey 910chris, I'm quite new and was answering your question... little did I know that there was a limit to how many words i could have in the answer. So I created my first hub! I'm a personal trainer, and I have advised many friends on this topic. But you are headed in the right direction with anywhere from a 3000 to 4000 calorie diet. However, in my hub page you will see that you need to make sure you have a balanced proportion of carbs, protein, and (good) fats. Check it out! I have a method that has been passed down so you can calculate how much muscle you would like to gain! Enjoy!
Have you heard the gomad method Gallon Of Milk A Day its real easy to do
that's a great question.
you see it is easier to lose fat and muscles than it is to put on solid muscle mass.
you need to:
- eat more calories than you burn
- take creatine
- stay away from cardio
- take a weight gainer (protein with extra carbohydrate)
- do less repetitions with more weights
you can put .5 to 1lb of muscle a week doing so.
Simply eating more calories will not build muscle, neither will drinking a gallon of milk a day. Milk has lactose, a disaccharide, or sugar. You need to avoid sugars and frequent complex carbs to regulate energy levels and keep your body in an anabolic (or muscle-building) state. A gallon of milk a day will help you gain weight, but has too many sugars and fats to ensure putting on muscle. I have written a hub on building muscle through natural hormone regulation. It covers diet and exercise. You should check it out. Good luck with your fitness endevours.
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