Putting On Some Weight

Cherokeekid88

Cherokeekid88

Well-Known Member
Joined
Jun 30, 2007
Location
High Point, NC
I have always been a small framed guy. Right now I am about 5'9 and weigh 130-135 lbs. I would like to put on about 20 lbs. I know that I need to lift weights and all that good stuff but my main problem is eating. I love to eat, but eating enough is what I struggle with. Usually for breakfast I will have a bowl of cereal or some waffles or some of those blueberry toaster muffins. I had been trying to drink a glass of chocolate milk every morning. (chocolate because I don't like to drink plain milk) I want to find foods that I can have handy that will help with carbs, proteins, and good calories....I don't want to just start eating a bunch of junk or drink alot of beer.
I know that I need to eat alot of chicken and fish but I am looking for stuff that I can eat after my meals to add on the extra weight.....
And Also, the problem is, I just got my braces off, so I am pretty much having to wear my retainer 24/7 for the next 3-4 months and is not easy just to snack throughout the day.

Any help?
 
I'm in about the same situation. Milk, protein power, oatmeal, bananna, peanut butter all in the blender is what I added to my diet. I drink that twice a day. That added about 1400 calories a day to what I normally eat.
 
drink lots of beer & eat lots of sugary crap. That will make you gain weight. If you want to build muscle, you need twice as much protein in Grams as your current weight. 45 minutes of cardio and 45 minutes of weights every day. Working different muscle groups in rotation so you don't work the same muscles but every 4 days or so. you also need carbs. to build muscle, long grain rice, 1 cup a day. Sweet potato's lots of greens, kale, bok-choy, turnip greens. Your looking for complex and fibrous carbs. If you do the protein shakes in the morning, buy some chia seeds off ebay, about $10 a pound, full of good vitamins & lots of fibrous carbs. You will also probable need a laxative, OTC senna works well for most folks.
 
tknopp said:
3500 calories equal 1 pound. If you can at least add an extra 500 calories a day to your intake you will gain a pound by the end of the week.
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This is my goal....I just need stuff I can buy at the store to eat after meals or right when I get home from work....Milk is the easiest for me because i can just poor a glass and drink it....Lunch, I usually have leftovers from the night before...I probably need to just pack extra stuff in my lunch bag at night for the next day. I have also been eating chocolate after my lunches at work. but I also go for about a 15 min walk after I eat at work if the weather permits...just to get out and get a change of scenery.
 
tknopp said:
3500 calories equal 1 pound. If you can at least add an extra 500 calories a day to your intake you will gain a pound by the end of the week.
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This, if you arent already running a deficit.
Ive never had the problem, Im on the opposite end but successful weight gain is purely a numbers game.
Weigh yourself every day and document your caloric intake. Increase until you see a gain, honestly at those numbers eating half a pound in a day isnt unrelaistic (not long term, but the first time) then you know your caloric base requirement just try to stay there. Then keep active to make the extra weight where you want it.
 
I am going to try and start drinking my glass of whole milk and something solid every morning and just making sure I pack extra stuff in my lunch bag everyday and then making sure I eat a good solid dinner and try to go back for seconds and then eat something like a bowl of cereal or something after dinner and another glass of milk or 2...hopefully that should be over an extra 500 calories...
 
if you like smartphones....the my fitnesspal app is great for tracking calories
 
Buy this book:
http://fourhourbody.com/

I'm not tiny to begin with (6'3", 220 and have been seriously lifting/training for 20yrs) but I followed his chapter on muscle growth/gain, and put on 15 lbs in a month and all my measurements (chest, thigh, calf, bicep, shoulder) grew 1.5-2". All on a minimum of gym time and a maximum of the proper diet and supplements.
 
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All about the diet. I have been training for a body building show for forever, you can lift all you want, but you will only see minimal gains even if you are destroying (in a good way) your muscles without eating.

I lift and train 7 days a week with some added personal training from a heavy weight pro body builder and he yells at me every week because I don't eat. I'll gain 3 to 4 pounds in a week if I hit 3500+ calories and 225+ grams of protein per day. Instead I eat around 2000 calories and around 150 grams of protein. Work/kids/life etc make it tough for me to spend the time and money that it takes to put on good weight, but there is not a secret. If you work out 3 to 4 times a week and knock out 3500 good calories a day, you can get the 15 to 20 lbs you are looking for.


Super foods that are guaranteed to work for you:
Sweet potatoes
Asperagus
Roasted or grilled chicken
Beans
Green beans
Salmon
Tuna
Pork loin
Tendor loin
Any loin
London broil
Natural oatmeal (not instant)
Blueberries
Kiwi
Eggs
Egg whites
Wheat bread
Peanut butter
PB & J
Protein shake
Whole milk
Greek yogurt


You pick that up at the grocery store and make 5 to 7 meals out of it per day and it's as simple as that. Talk to any pro fighter or body builder and their fridge and cabinets will be loaded with that list.
 
Protein shakes and peanut butter. When I was trying to bulk up I agree peanut butter like it was going out of style. And less of eggs for breakfast. It's all about protein, protein, protein.

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You know, I don't mind being the size that I am but I'm tired of all the comments I get from friends/family/ co workers.... I think if I could weigh about 150...I'd be happy
 
Mickey D's. Double quarter pounder super sized. Bet a diet of those will fix ya right up. No exercise needed.

On a serious note, I'd not worry about it. I'm 5'8" and 150 lbs. Been that way since high school even while living in a gym for years. I gained 5lbs and felt strong, but I wasn't transformed by any means. At some point you have to be happy with how you were made. I try and eat well and exercise 4-5 times a week to keep fit and to take care of myself. That is how I look at it. Trying to impress others will never make you happy. Contentment will.
 
Save the money you'll waste on extra food, shakes, and bla bla bla and spend it on your hobbies. Be happy you don't have to work to be small. I was in your shoes once. Now I realize it's all vanity and a waste off good money and precious time. I've been skinny my whole life and fought for yrs to bulk up. Took stuff, ate stuff, worked out you name it. I even had the family doctor prescribe a diet plan in Jr. High (FOR FOOTBALL ya!) Now I'm just content to wear the same size clothes I did nearly 20 yrs ago.
 
Cherokeekid88 said:
You know, I don't mind being the size that I am but I'm tired of all the comments I get from friends/family/ co workers.... I think if I could weigh about 150...I'd be happy
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Then you need better friends and :fuck-you:the co-workers. Self esteem isn't out ward self image it's what inside that counts. Yep its cliché but its the truth. As for the family I can understand I got all the skinny runt comments my whole life, now I get back when we have family dinners and I eat everything in sight and they all start complaining about weight issues and blood sugar.
 
Cherokeekid88 said:
You know, I don't mind being the size that I am but I'm tired of all the comments I get from friends/family/ co workers.... I think if I could weigh about 150...I'd be happy
Click to expand...


Did somebody tell you to eat a samich? Tell them your GF wont make it.. :D
 
Nothing really to add here other than I wish someone told me I looked too skinny or I needed to eat. Played football for 20 years...entered high school at 6'2" 225lbs, got in to lifting weights in high school like most kids do...and left high school at 6'4" 306lbs at 14% body fat. Played (I use that term loosely) in college, continued getting bigger, playing weight was between 330-340lbs at 12-14% body fat. Now out of school for 3 years, I'm 350lbs and probably 35% body fat...all my own fault for not maintaining a good workout routine. But I say all that to simply say, being healthy is far more important than packing on the muscle. You WILL run out of time to work out, you WILL continue to eat those 3500 calories (6-8000 in my case) and you WILL lose that muscle mass, but you'll gain bad weight. I'm not saying you shouldn't exercise, but the idea of having to gain weight just for the sake of gaining is something I can't wrap my head around...and certainly not something I'd want to do fast.
 
I honestly would be happier within myself if I could gain some weight. I honestly think it would look good on me....Id like to fill out my shirts a little better.
Im not doing it mainly because of the comments I get from Family/friends...but id rather get compliments rather than joking insults. I have always wanted to gain more weight....when I was in high school around 10th grade is when I looked my best. I was about 5'7 and weighed about 145 ilbs and it was nice.
I downloaded the fitness pal app with the calorie counter.... as of last night within 3 meals, I had 2970 calories. Not fast food or junk...lots of peanut butter, milk, and beans.
I heard this morning about some athelete who needed to gain 20 lbs and said they were eating (4) double bacon cheeseburgers a day......to me, thats not happening...id feel like Id have a heart attack anyday.
Im gonna try to pack on 10 lbs by the end of the year and see if I can maintain it and see how it looks.
 
There are millions of analogies and catchy phrases people will give you in your route to meeting your weight and strength goals- one that always resonated with me was:

You want to get stronger? Lift better. You want to get bigger? Eat better.



WARRIORWELDING said:
Self esteem isn't out ward self image it's what inside that counts. Yep its cliché but its the truth.
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With all due respect, not only is that scientifically untrue, but in my that mentality is why we are the fattest and laziest nation in the world. Brush up on the psychology of self esteem, the effects of depression, and the natural release of endorphins through exercise and you'll under stand why it isn't "just what's on the inside that counts".

:)
 
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