Tips for gaining some weight?

[eyedrop]

During this summer I've been in way to much physical activity, biking for approximately an hour most days (living in the middle of nowhere sucks) in combination with loads of other physical activity.

Now I have ended up losing a couple of kilos and way to many of my chest ribs are showing and my chins are starting to look hollow.

I'm joining a gym with some weight lifting buddies as soon as my financial situation stabilises again. (Expensive month, paying a deposit on a condo amongst other things.)

Now I'm looking for some tips to how to gain some weight again.

[Sasha]

exspensive = profesional whey protein shakes
cheap but disgusting (+the high estrogen dangers associated with eating to much soy) = pure soy protein
cheap and yummie and fine if your still working out/sporting a bit = buy an cheap blender, mix fruit with juice and whole fat icecream, go through an liter of icecream a day.

[Niccolò Rossi]

In 8 months I've gained over 15kg.

The equation is pretty simple: eat more calories than you burn.
If you don't just sit infront of the computer/TV all day this will mean eating lots of food.

Eating often is an important first step. You want to try and get in some kind of food every 3 hours. Not only will this make eating more easier (unless your eating every meal at McDonalds eating 6000 calories in 3 meals is pretty tough!) it will help keep your body in an anabolic state.

Of course if you want your weight gain to be made up of muscle and not just fat your going to need to eat lots of protein (as a guide: 1g per pound of body weight) in conjunction with weight training. At this point you need to be clear that there really isn't just a think as 'lean gains'. This is an invention of supplement companies to sell overpriced powders. In my personal experience, at a novice level, good eating coupled with a solid weight routine, you can expect to put on fat and muscle in a ratio of 1:1. Either gain muscle or loose fat, you can't have it both ways.

Food to eat:
- Full-fat(!) milk
- Whole(!) eggs
- Red meat (Steak, Lamb, Kangaroo etc.)
- Fish (Canned tuna in olive oil, any fresh fish, etc.)
- Poultry (Chicken, Turkey)
- Natural Peanut Butter and un-salted nuts
- Olive oil
- Lots of quality carbs (oats, sweet potatos, wholemeal pasta, brown rice, etc.)
- Lots of vegies and fruit
- Lots of water

What not to eat:
- 'Mass-gainer' protein shakes*
- Junk food (soda, alcohol, sweets, etc.)
- Eat high calorie/high fat food in moderation, 1-3 times a week (burgers, pizza, pies, etc.)

Provided you're not lactose intolerant, milk is possibly the best single ingredient for gaining weight. GOMAD (Gallon of milk a day) is a common recommendation for skinny novice lifters looking to beef up quick. It calls for drinking 1 gallon (3.5L) of full-fat (not skim or reduced fat) milk every day, usually in 1/2L servings. It's pretty drastic and pretty tough when you first start out but its a method that has been proven to work for decades.

Happy eating!

Nic.

* To make your own mass gainer shake just put some protein powder in milk and add a good helping of oats (blending them makes it easier to drink) and some peanut butter or olive olive if you are really keen.

[FreeFocus]

Whey protein powder is hardly expensive. Just go to GNC, you'll get like 71 servings for like $35 (using the Gold Card). It lasts about a month for me.

Eat (!!!), lift heavy, and sleep. Make sure your caloric intake exceeds what you burn. If you're super skinny, you can start at like 3000 calories and see how it goes for you. 1.5-2x your body weight in grams of protein.

[Os Cangaceiros]

Eat a lot of fish.

Yep, that's all I got. When I worked in the fishing industry, I gained anywhere from 15-20 pounds from the combination of physical exertion and a very fish-heavy diet.

[Ovi]

Eat a lot of fish.

Yep, that's all I got. When I worked in the fishing industry, I gained anywhere from 15-20 pounds from the combination of physical exertion and a very fish-heavy diet.
That would also put you at risk of mercury poisoning.

[KC]

exspensive = profesional whey protein shakes

Whey isn't expensive. (http://www.supplementwarehouse.com/viewitem.asp?idproduct=143015)



Provided you're not lactose intolerant, milk is possibly the best single ingredient for gaining weight. GOMAD (Gallon of milk a day) is a common recommendation for skinny novice lifters looking to beef up quick. It calls for drinking 1 gallon (3.5L) of full-fat (not skim or reduced fat) milk every day, usually in 1/2L servings. It's pretty drastic and pretty tough when you first start out but its a method that has been proven to work for decades.

This.


Whey protein powder is hardly expensive. Just go to GNC, you'll get like 71 servings for like $35 (using the Gold Card). It lasts about a month for me.

GNC is overpriced. That Syntha-6 that I linked to above would probably cost ~$50-60 at GNC.

[Niccolò Rossi]

GNC is overpriced. That Syntha-6 that I linked to above would probably cost ~$50-60 at GNC.

Why the hell would you buy Syntha-6 in the first place? Atleast in Aus that shit is expensive. Your paying for hype and bb-endorsement. I buy un-branded whey protein concentrate (which has only 1 ingredient and is 81% protein, 5% carbs and 6% fat by weight - better than many commercial so-called whey protein 'isolates') and it costs 50c(AUD) per 30g serve.

Besides, the bigger issue with whey isn't that it's expensive but that it's not particularly useful when gaining weight. I mean even on TV here they market whey shakes as weight-loss solutions! Whey shakes are low in calories, low in carbs and low in fat. If you want to make a high calorie shake out of it you need to add full-cream milk and oats.


That would also put you at risk of mercury poisoning.

I know guys eating half a kilo of canned tuna a day. They don't seem to have any issues. How much fish do you actually have to eat before it becomes an issue? Also, some fish accumulate heavy metals easier than others, so it would depend on what you were eating. Besides, if you're worried about heavy metals, fish isn't your only problem - What in your protein shake? (http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/whats-in-your-protein-drink/index.htm)


the high estrogen dangers associated with eating to much soy

+1

Soy is the devil.

Nic.

[KC]

Why the hell would you buy Syntha-6 in the first place?

Because it's tasty, duh!


costs 50c(AUD) per 30g serve.This means absolutely nothing to me.



Besides, the bigger issue with whey isn't that it's expensive but that it's not particularly useful when gaining weight. I mean even on TV here they market whey shakes as weight-loss solutions! Whey shakes are low in calories, low in carbs and low in fat. If you want to make a high calorie shake out of it you need to add full-cream milk and oats.I never said it helped gain weight. I was just commenting on how it's not expensive unless you get it at GNC. Weight gain = GOMAD.

[MarxSchmarx]

booze is excellent for weight gain. it stimulates your appetite by making you hungry, and also it is often mixed with such calorie laden entities like grenadine and coconut juice.

Unfortunately light weight people can't have a lot of booze without getting drunk. A catch-22 yes, but slowly but surely you too can develop quite a bit of tolerance for alcohol.

Also too much drinking can be counter-productive, because you are more likely to expend calories processing the alcohol, or alternatively regurgitating your last meal or two, putting you back to square one.

[eyedrop]

Why doesn't the world have quick easy fixes for everything.

[Niccolò Rossi]

booze is excellent for weight gain.

Don't do this.


Soy is the devil.

And remember kids, cholesterol turns into testosterone!

Nic.

[Vanguard1917]

Now I have ended up losing a couple of kilos and way to many of my chest ribs are showing and my chins are starting to look hollow.

If you have more than one chin, you should probably be trying to lose weight rather than gain it.

Or did you mean cheeks? :cool:

[FreeFocus]

GNC is overpriced. That Syntha-6 that I linked to above would probably cost ~$50-60 at GNC.

It's pretty affordable for me. I don't use Syntha-6, I pretty much stick to Optimum Nutrition protein, so I suppose it also depends on your brand of preference.

[Quail]

Eat a balanced diet, but either eat more or add in some higher calorie foods such as cheese, peanut butter, etc. If you exercise, eat something afterwards to replace the energy.

Also the milk thing may be tried and tested, but it sounds foul!

[Die Rote Fahne]

Eat 4 meals a day, purchase a product called "mutant mass" -- its a protein supplement/weight gainer. Make sure that each meal has a meat product.

DO NOT use fast foods as a way to gain weight.

[nip]

Go to any McDonald's and order a bigmac you should gain ten pounds upon first bite.

[Delirium]

eat more calories than you expend.

[Quail]

^ You have to eat the right kind of foods though and do it slowly, otherwise you just get fat.

[MarxSchmarx]

I'll also add that generally I don't see the point of gaining substantial muscle mass as such. It confers no real health benefit as best I can gather, and the vanity factor is something of a nonissue- e.g., I think what studies that have been done show that if anything women like vaguely feminine and androgenous males in their partners. I suppose if one wants to be a C-list movie star this is the route to go, but otherwise I just don't get it.

[Forward Union]

I've heard that if you consume more calories than you burn off you can put on weight.

[Niccolò Rossi]

I'll also add that generally I don't see the point of gaining substantial muscle mass as such. It confers no real health benefit as best I can gather

What defines 'health'? Is health longevity? Is it bodily utility? Is it a spiritual/psychological state of being?

My favourite passage in Mark Rippetoe's Starting Strength is also the books opening passage. I would like to quote it at length for the benefit of others:


"Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals - our physical existence is, in the final analysis, the only one that actually matters. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.

"As the nature of our culture has changed, our relationship with physical activity has changed along with it. We previously were physically strong as a function of our continued existence in a simple physical world. We were adapted to this existence well, since we had no other choice. Those whose strength was adequate to the task of staying alive continued doing so. This shaped our basic physiology, and that of all our vertebrate associates on the bushy little tree of life. It remains with us today. The relatively recent innovation known as the Division of Labor is not so remote that our genetic composition has had time to adapt again. Since most of us now have been freed from the necessity of personally obtaining our subsistence, physical activity is regarded as optional. Indeed it is, from the standpoint of immediate necessity, but the reality of millions of years of adaptation to a ruggedly physical existence will not just go away because desks were invented.

Like it or not, we remain the possessors of potentially strong muscle, bone, sinew, and nerve, and these hard-won commodities demand our attention. They were too long in the making to just be ignored, and we do so at our peril. They are the very components of our existence, the quality of which now depends on our conscious, directed effort at giving them the stimulus they need to stay in the condition that is normal to them. Exercise is that stimulus.

"Over and above any considerations of performance for sports, exercise is the stimulus that returns our bodies to the conditions for which they were designed. Humans are not physically normal in the absence of hard physical effort. Exercise is not a thing we do to fix a problem - it is a thing we must do anyway, a thing without which there will always be problems. Exercise is thething we must do to replicate the conditions under which our physiology was — and still is - adapted, the conditions under which we are physically normal. In other words, exercise is substitute cave-man activity, the thing we need to make our bodies, and in fact our minds, normal in the 21st century. And merely normal, for most worthwhile humans, is not good enough.

"An athlete's decision to begin a strength training program may be motivated by a desire to join a team sport that requires it, or it might be for more personal reasons. Many individuals feel that their strength is inadequate, or could be improved beyond what it is, without the carrot of team membership. It is for those people that find themselves in this position that this book is intended."

Strength is a product of functional muscle. In my opinion muscle is pretty damn important.


and the vanity factor is something of a nonissue

It is not only women that are affected by body-image gender stereotypes. How much do the images of the 'ideal woman' reflect the preferences of the average man? Should we really be surprised?

Nic.

[Bilan]

Do some exercise

[Il Medico]

Gain weight? I'm an expert on that front.

1. Stop exercising.
2. Be as lazy as possible.
3. Eat one large meal instead of the multiple small ones you should.
4. Skip breakfast (ties in with 3) or eat cold pizza for.
5. Eat lots food with white sauces.
6. Sleep as little as possible, that way you never have the energy to even think about doing something healthy.
7. Fast food.
8. Drink alcohol. Beer especially. (High in carbs and harder to get drunk off of, hence you can drink more)
9. Take the elevator.
10. Avoid vegetables and Fruit like they carry plague.

Do all this and you'll be a porker in no time.

[eyedrop]

Do some exercise The problem was kinda that I did to much this summer, so I burned off all the fat.


Gain weight? I'm an expert on that front.

1. Stop exercising.

I'll see to that.

2. Be as lazy as possible.

I always considered myself lazy.

3. Eat one large meal instead of the multiple small ones you should.

I usually eat two big dinners a day.

4. Skip breakfast (ties in with 3) or eat cold pizza for.

Already skipping breakfast.

5. Eat lots food with white sauces.

6. Sleep as little as possible, that way you never have the energy to even think about doing something healthy.

The standard 5 hours a night is okay?

7. Fast food.

Too expensive.

8. Drink alcohol. Beer especially. (High in carbs and harder to get drunk off of, hence you can drink more)

Who doesn't love their after-work beers.

9. Take the elevator.

Don't have one.

10. Avoid vegetables and Fruit like they carry plague.

Vegetable and fruits are just to good tasting.

[Tavarisch_Mike]

Gain weight? I'm an expert on that front.

1. Stop exercising.
2. Be as lazy as possible.
3. Eat one large meal instead of the multiple small ones you should.
4. Skip breakfast (ties in with 3) or eat cold pizza for.
5. Eat lots food with white sauces.
6. Sleep as little as possible, that way you never have the energy to even think about doing something healthy.
7. Fast food.
8. Drink alcohol. Beer especially. (High in carbs and harder to get drunk off of, hence you can drink more)
9. Take the elevator.
10. Avoid vegetables and Fruit like they carry plague.

Do all this and you'll be a porker in no time.

Trust him hes a doctor :D

No but seriously protein is teh shit and no junk food or alcohol.

[Charles Xavier]

Listen if you want to get big and not gain a bunch of extra weight

Don't listen to those people who say just eat anything.

First eating a lot of food will make you gain weight and muscle mass, but also a lot of fat.

Eat lots of complex carbs, good fats poly unsaturated and monunsaturated and protein

You want to eat 1 gram of protein for every lb of body weight to gain muscle

If you approx 160 lbs and have approx 10% bodyfat

I'd say to gain mass you want to eat 6 meals of 400 calories and in that you want 27 grams of portein per serving.

The amount of calories from fat should be approx 10% of the total calories.

The good fats come from nuts and plants for the most part.

In terms of a diet

first meal when you wake up, get a protein shake, banana, oats milk and whey powder, first meal

typical meals,

Egg whites and Toast with glass of milk.

tuna sandwhich,

make a big pot of chicken chili, beans, veggies, lean chicken beast, onions, tomato sauce. Chili is quick to make and you can microwave it for the other meals,

chicken and veggies.

Post workout drink would be another meal. You cannot just have whey by itself, this is where a lean mass gainer might come in handy, you want your body to absorb that shit right away.

And when you go to bed I really recommend cottage cheese, has casesin protein in it, its a slow absorbing protein, that takes about 4 hours to disgest, so you muscles have fuel while you sleep.

get 8 hours of sleep.

In terms of exact quantities you should be eating, that depends on your current bodyweight and body fat percentage.

You want basically to avoid foods that will spike your insulin levels, so avoid sugar as much as possible, you want complex carbs, usually they can be found as foods with lots of fibre in it. They reason you want complex carbs is your body cannot instantly absorb the food, it takes more time to break down, as a result your body will have constant energy for each meal. You also want to advoid starving yourself. Eat when your hungry.

When you starve or when your insulin levels spike you are making yourself fat. Your body either has so much energy it doesnt know what to do with it all at once, or your body is like, fuck I dont know when My next meal is I need to start storing, I need to convert my muscles into food.

The only time you want to spike your insulin levels is post workout, because your body will be looking for energy to repair your muscles, so dont drink only protein, you need some carbs in that. fruits are even okay despite being full of sugar.

Also avoid sodium, don't add salt, don't eat processed foods, avoid soy sauce, easy on olives, pickles, and drain the beans in that can, since you're going to be eating a lot more trying to gain mass you will be ingesting a lot more sodium which it really bad for your heart.


The best complex carbs:

Beans, peas, quinoa, as they all have protein in them already otherwise other veggies are okay. Whole grain bread(not nessicarily whole wheat or multigrain)

so so Whole Grain pasta, brown rice,

avoid bad fats ie the yellow in the eggs, cheese(with the exception of cottage cheese), ground beef, pork,

[Niccolò Rossi]

The amount of calories from fat should be approx 10% of the total calories.

I would say this really isn't enough fat for anyone, let alone someone trying to gain weight. The bench mark I usually hear is 20% of total calories from fat. Fat, amongst other things, is vital for testosterone production.


Egg whites and Toast with glass of milk.

Nonsense. Complete nonsense.

Why are you throwing away the best, most nutrient rich part of the egg? Has a bit of fat and cholesterol scared you off? Incase you didn't know, saturated fat and cholesterol such as that found in whole eggs are vital for testosterone production.

Besides, what's the point in throwing away the fat if you're going to drink a glass of milk! And it's not only the fats that is the problem with milk but lactose. Milk is loaded with moderately high-GI carbs (which itself isn't a problem in my opinion).


Post workout drink would be another meal. You cannot just have whey by itself, this is where a lean mass gainer might come in handy, you want your body to absorb that shit right away.

What the hell is 'lean mass gainer'? How is it metabolised any quicker than plain old whey concentrate/isolate? If you're talking about high-GI post-workout carbs, just eat some lollies/chocolate/dried fruit/honey.

Nic.

[Charles Xavier]

In terms of fat I heard 10% maybe you got something explaining why 20% fat calorie intake is better

The yellow in the egg is full of bad fats and cholestoral, something which is okay in moderation but not good on a daily basis. Egg whites on the other hand are clean protein. In terms of milk, you can get 1% or fat free milk.

I find that lean mass gainers are quicker to put together than your own custom shake, You just mix the powder with water. There are some good mass gainer which increase the proteins consumption. Waxy Mass is one example I can think of.

[Niccolò Rossi]

In terms of fat I heard 10% maybe you got something explaining why 20% fat calorie intake is better

I'm not a biochemist or whatever. As I said, one of the important aspects of fat (and cholesterol!) in the male athlete's diet is it's role in testosterone production.

Maybe I'm a little biased here. Fat makes up a very large portion of my diet. I've never really bothered trying to do a detailed macro nutrient breakdown of my diet but I get heaps of protein, lots of fat and a fair amount of carbs.


The yellow in the egg is full of bad fats and cholestoral, something which is okay in moderation but not good on a daily basis.

I eat between 30-40 whole eggs a week. Yes, eggs are high in cholesterol however, dietry cholesterol is not directly related to blood cholesterol. And regarding the levels of saturated fat, as I've already noted saturated fats have an important role in the male athlete's diet. And this is not to forget that egg yolks are very nutrient dense. By throwing away the yolk you are also throwing away all of these goodies.


I find that lean mass gainers are quicker to put together than your own custom shake. You just mix the powder with water.

I mix powder in water too. It's not hard.


There are some good mass gainer which increase the proteins consumption. Waxy Mass is one example I can think of.

Looking at the nutritional information for Waxy Mass, it doesn't look half bad. I'm skeptical of the use of waxy maize starch as a carbohydrate source. The effectiveness of WMS as a high-GI carb is somewhat controversial. But that's beside the point.

My issue is with the label 'lean mass gainer'. Even 'mass gainer' is bad enough. Some whey and carbs is not going to make you gain mass, let alone 'lean mass' (which I think is commonly agreed to be a myth). And at $4 a serve, it's certainly not the most economical option.

Nic.

[Saorsa]

OK I'm going to butt into this. I have decided that the revolution depends on me getting muscled up enough to destroy police stations with my bare hands.

This is made difficult by the fact that I am a skinny, lanky white guy who spends far too much of his free time either lying down and watching the Sopranos or sitting in a chair watching the Sopranos.

I'm currently unemployed which means I have very little money. On the plus side it means I have lots of free time.

I don't really want to go to a gym because it costs lots of money and the well dressed beautiful rich people will look down on me.

My current diet/lifestyle:

Having woken usually around 9-10am, fuck around in my room reading or on the computer for several hours before eating around 12-1pm. Generally will eat toast with peanut butter and will drink water because juice and milk are expensive.

Lunch, usually sometime around 3pm, will most days be a fried egg and ham sandwich. Two eggs, a fair bit of ham, butter, mayonnaise, a bit of grated cheese, tomato sauce and maybe some lettuce... finish by mopping up whatever oil is left in the frying pan with the sandwich bread and bon apetit.

Dinner varies a lot. Most common meals will be my famous pasta dish made of pasta, pasta sauce, mince and cheese... followed closely by another meal of rice, chili beans, sour cream, cheese, and mince. I go through about a kilo of cheese a week and if I could afford to I'd drink a liter of milk a day, I love dairy.

Now having heard what my diet is you're probably wondering why I'm not hugely fat. I wonder the same thing... any suggestions?

I don't have very good sleeping patterns. Usually get around 7-8 hours, but will regularly stay up til 3-4am or later for no particular reason. Irregular is the best way to describe them.

Don't get a massive amount of exercise. I generally walk for at least half an hour to an hour a day, I don't have a car or a bike so that's how I get around town.

For the record I do eat fruit and vegetables but generally outside of my regular meals.

I've been skinny all my life. I've just quit smoking. Tell me Revleft doctors, how can I become a massive revolutionary powerhouse for less than $100 NZ a week?

[FreeFocus]

My current diet/lifestyle:

Having woken usually around 9-10am, fuck around in my room reading or on the computer for several hours before eating around 12-1pm. Generally will eat toast with peanut butter and will drink water because juice and milk are expensive.

Lunch, usually sometime around 3pm, will most days be a fried egg and ham sandwich. Two eggs, a fair bit of ham, butter, mayonnaise, a bit of grated cheese, tomato sauce and maybe some lettuce... finish by mopping up whatever oil is left in the frying pan with the sandwich bread and bon apetit.

Dinner varies a lot. Most common meals will be my famous pasta dish made of pasta, pasta sauce, mince and cheese... followed closely by another meal of rice, chili beans, sour cream, cheese, and mince. I go through about a kilo of cheese a week and if I could afford to I'd drink a liter of milk a day, I love dairy.

Now having heard what my diet is you're probably wondering why I'm not hugely fat. I wonder the same thing... any suggestions?

I don't have very good sleeping patterns. Usually get around 7-8 hours, but will regularly stay up til 3-4am or later for no particular reason. Irregular is the best way to describe them.

Don't get a massive amount of exercise. I generally walk for at least half an hour to an hour a day, I don't have a car or a bike so that's how I get around town.

For the record I do eat fruit and vegetables but generally outside of my regular meals.

I've been skinny all my life. I've just quit smoking. Tell me Revleft doctors, how can I become a massive revolutionary powerhouse for less than $100 NZ a week?

First things first, try to eat soon after waking up. When you wake up your body is in a state of catabolism - it is breaking down muscle to get nutrients that it needs (when you're sleeping, you're obviously not eating). I take a whey protein shake, sometimes with some glutamine, every morning.

Whole wheat toast and PB is good I suppose. If you got some Kashi cereal, or added in some eggs, you're closer to having a decent breakfast.

Thing is, you won't get big without eating, and without the proper equipment you're at a serious disadvantage. But it's not about being big, necessarily, it's about being functional. If you do cardio, some HIIT (High Intensity Interval Training), push-ups, pull-ups, crunches, and things like tire flipping or chopping wood, you can make progress.

It's mainly discipline. Eat clean foods, try to eat a lot, and get your workouts in.

Congrats on quitting smoking as well.

[Charles Xavier]

OK I'm going to butt into this. I have decided that the revolution depends on me getting muscled up enough to destroy police stations with my bare hands.

This is made difficult by the fact that I am a skinny, lanky white guy who spends far too much of his free time either lying down and watching the Sopranos or sitting in a chair watching the Sopranos.

I'm currently unemployed which means I have very little money. On the plus side it means I have lots of free time.

I don't really want to go to a gym because it costs lots of money and the well dressed beautiful rich people will look down on me.

My current diet/lifestyle:

Having woken usually around 9-10am, fuck around in my room reading or on the computer for several hours before eating around 12-1pm. Generally will eat toast with peanut butter and will drink water because juice and milk are expensive.

Lunch, usually sometime around 3pm, will most days be a fried egg and ham sandwich. Two eggs, a fair bit of ham, butter, mayonnaise, a bit of grated cheese, tomato sauce and maybe some lettuce... finish by mopping up whatever oil is left in the frying pan with the sandwich bread and bon apetit.

Dinner varies a lot. Most common meals will be my famous pasta dish made of pasta, pasta sauce, mince and cheese... followed closely by another meal of rice, chili beans, sour cream, cheese, and mince. I go through about a kilo of cheese a week and if I could afford to I'd drink a liter of milk a day, I love dairy.

Now having heard what my diet is you're probably wondering why I'm not hugely fat. I wonder the same thing... any suggestions?

I don't have very good sleeping patterns. Usually get around 7-8 hours, but will regularly stay up til 3-4am or later for no particular reason. Irregular is the best way to describe them.

Don't get a massive amount of exercise. I generally walk for at least half an hour to an hour a day, I don't have a car or a bike so that's how I get around town.

For the record I do eat fruit and vegetables but generally outside of my regular meals.

I've been skinny all my life. I've just quit smoking. Tell me Revleft doctors, how can I become a massive revolutionary powerhouse for less than $100 NZ a week?

Do squats, planks, crunches, dips, pull ups, and push ups. You can do okay with a home workout. Get some dumbells, a couple 10lbs ones for the small muscle groups to do rotator cuff exercises, get resistant bands to do some back workouts.

BUT DO SQUATS!!!!!!!!!!!!!!!!!!! You don't do squats you don't get big. When you get better put more weight with it.

To not injure yourself make sure you do rotator cuff exercises and core workouts. These two type of exercises helps keeps your posture in alignment.

Gym imo is good much better for leg and back exercises, and IMO leg and back workouts are more important.

[eyedrop]

When I originally put up this thread my intention was to get tips on how to gain some fat, not muscle mass, since this summer had drained away all my fat reserves. Basically I have a free pass to do as much unhealthy things I can manage, unfortunately I still bike way too much and have a tendency to like non-fat meals like wok with chicken and vegetables way more than fatty foods.

I'll hope the deep fryer I bought will help with the problem.

[Niccolò Rossi]

When I originally put up this thread my intention was to get tips on how to gain some fat, not muscle mass, since this summer had drained away all my fat reserves.

I've never heard someone want to gain fat... Well maybe with the exception of that woman trying to become the worlds fattest and paying people to watch her eat. But each to their own.


Basically I have a free pass to do as much unhealthy things I can manage, unfortunately I still bike way too much and have a tendency to like non-fat meals like wok with chicken and vegetables way more than fatty foods.

Eating a diet high in fat will not make you fat. This is a commonly held misconception perpetuated by the obsession of food manufactures with lining supermarket shelfs with 'low-fat' alternatives of every conceivable product.

At the simplest level, you will gain weight (fat and muscle) by eating surplus calories.

Of course it should be noted, different macronutrients have different caloric densities. Off the top of my head per gram proteins hav 4 calories, carbohydrates have 7 and fats have 9. So eating lots of fat will have as a consequence high calorie consumption, but it will not on its own cause you to get fat.


I'll hope the deep fryer I bought will help with the problem.

I agree with the spirit of this. The most important rule for you is to eat what you enjoy! Nothing else.

Nic.

[eyedrop]

I've never heard someone want to gain fat... Well maybe with the exception of that woman trying to become the worlds fattest and paying people to watch her eat. But each to their own.My poor GF has no soft areas to kuddle against.

I'm not talking about becoming fat, just gain 3-5 kilos. Not everyone wants to look like either a bodybuilder or a female model.

Consider that I was lean before I over the last 3-4 months lost 4 kilos, while I gained muscles.




Eating a diet high in fat will not make you fat. This is a commonly held misconception perpetuated by the obsession of food manufactures with lining supermarket shelfs with 'low-fat' alternatives of every conceivable product.

At the simplest level, you will gain weight (fat and muscle) by eating surplus calories.

Of course it should be noted, different macronutrients have different caloric densities. Off the top of my head per gram proteins hav 4 calories, carbohydrates have 7 and fats have 9. So eating lots of fat will have as a consequence high calorie consumption, but it will not on its own cause you to get fat. Well energy-rich food then, and SI units (KiloJoules) are better than Calories since it's clearer to people what you are talking about, while Calories is just an empty number to most people.




I agree with the spirit of this. The most important rule for you is to eat what you enjoy! Nothing else.And drink more beers.


BTW, I'm not really all that concerned about my weight, it just seemed like an interesting experiment for myself that came to me when someone whined for the umppht time about how I had gotten to skinny lately.

[DWI]

Eat more. It is quite simple.