Stand at 6ft but weight 140lb.

  • Cyrus87

    Posts: 4

    Apr 24, 2010 12:48 AM GMT
    Hi guys,

    been trying to gain weight but never actually take the step ahead to do it. But im serious this time.

    Started my plan this week and im hitting the gym 4x a week.

    Here's what im eating throughout the day.

    Breakfast : 3eggs with yolk, yogurt bar, meal replacement drinks.360 cal, 1 banana

    Lunch : Left over consist of rice and veges. It's hard to tell what's in it because im living in a homestay. they prep the dinner.

    Snacks: Protein bar. usually take it 30minutes before work out

    Protein shakes after gym. Usually work out for 1hr to 1.5 hr

    Dinner : Rice and veges, meat. Balance diet.

    Protein shakes before bed.

    I sometime have instant noodles before bed. Lol.


    I really dont know if i will gain any weight this way..
    someone give me some suggestion and correct me with things that im not doing right ?

    thanks
  • Posted by a hidden member.
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    Apr 25, 2010 8:00 AM GMT
    and the calorie contents of your day equals out to be?
  • Posted by a hidden member.
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    Apr 25, 2010 8:00 AM GMT
    lil tanker... tanker.
  • Posted by a hidden member.
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    Apr 25, 2010 8:05 AM GMT
    Sounds like u dont have enough food on ur plate lol...try eating some food broicon_twisted.gif
  • PatrickD81

    Posts: 69

    Apr 25, 2010 1:48 PM GMT
    It's also possible that your metabolism is just a little too high. Best thing you can try and do is do the weight training. The muscle mass you gain will certainly add weight, and do so slowly so your body can adjust as you go.

    But if worst comes to worst, you could always invest in Weight Gainers and Volumizers. In which case, I suggest you look at http://www.discountanabolics.com. It's got everything from protein products, to gloves and belts, to weight gainers. And all a hell of a lot cheaper than most places.
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    Apr 25, 2010 2:53 PM GMT
    This is an easy one to answer.

    You aren't eating enough. The healthy foods you choose are not energy-dense. You can choose to either have some higher calorie foods or you can choose to eat a lot more of what you are eating.

    Bottom line is this: calories in = calories out. If you are maintaining weight, you are balanced on the equation. If you are losing weight, calories out > calories in. If you are gaining weight, calories in > calories out.

    You probably don't plan to back off on the physical activity and you want the weight gain to be muscle, so you need to eat more, and since you are so low on weight, you get to be one of the FEW in the population who actually can afford to eat more or 'unhealthier' foods until you gain your weight. I'd rectify the weight issue (what the scale says) first before you worry about the distribution between fat and muscle.

    So, go have more pasta, more rice, more beans, add nuts, add olive oil, add powdered milk to oatmeal (sneaky way to increase the calorie content). If you can't add 500 calories a day conceptually to what you are eating, you will need to actually write down how many calories you average per day and increase that amount. You will probably feel full.

    The law of thermodynamics applies to humans. Not this 'fast metabolism' unscientific BS people talk about. People only have a 'fast metabolism' if their body is 1) working out a lot (everyday?) 2) have a physically demanding job or highly active lifestyle 3) are male and still developing from your teenage awkward self into a man (adolescence to adulthood) 4) are sick and immunity needs help 5) have hyperthyroidism, which you statistically probably do not since it is only a small, small, small part of the population. People who complain that others have a fast metabolism do not spend 24/7 with that person to know how much that person fidgets, does chores, works out, or doesn't eat or eat because they don't spend all their time with them. A dietary recall if you ask someone tends to vary a LOT in terms of accuracy.

    There is no need for you to buy expensive 'weight gainers' or any sort of supplement unless you like to throw your money away on stuff that doesn't taste any better than food. Bottom line, eat more CALORIES. I'd estimate your protein needs at about 1.8 g protein / kg body weight...so lets say your target weight is 148/2.2 = 67 kg. 67kg * 1.8 = 121 grams of protein. That means only about 500 calories per day should come from protein and you can fill the rest up with fat and carbohydrate. I'd recommend spreading out the 121 g of protein into 6 feedings of 20g each because your body doesn't store protein and will pee it out if you eat too much at once, which will slow your progress.

    If you eat too much protein, you'll just curb your appetite and likely won't be as hungry to eat the calories you need to gain weight. Once you hit 148 lbs, come back because we'll have to readjust your protein intake/calorie icon_smile.gif
  • Cyrus87

    Posts: 4

    Apr 25, 2010 7:39 PM GMT
    Hey guys,

    thanks for all the recommendation..
    I will try everyone of it out..
  • Cyrus87

    Posts: 4

    Apr 25, 2010 7:40 PM GMT
    bluey2223 saidThis is an easy one to answer.

    You aren't eating enough. The healthy foods you choose are not energy-dense. You can choose to either have some higher calorie foods or you can choose to eat a lot more of what you are eating.

    Bottom line is this: calories in = calories out. If you are maintaining weight, you are balanced on the equation. If you are losing weight, calories out > calories in. If you are gaining weight, calories in > calories out.

    You probably don't plan to back off on the physical activity and you want the weight gain to be muscle, so you need to eat more, and since you are so low on weight, you get to be one of the FEW in the population who actually can afford to eat more or 'unhealthier' foods until you gain your weight. I'd rectify the weight issue (what the scale says) first before you worry about the distribution between fat and muscle.

    So, go have more pasta, more rice, more beans, add nuts, add olive oil, add powdered milk to oatmeal (sneaky way to increase the calorie content). If you can't add 500 calories a day conceptually to what you are eating, you will need to actually write down how many calories you average per day and increase that amount. You will probably feel full.

    The law of thermodynamics applies to humans. Not this 'fast metabolism' unscientific BS people talk about. People only have a 'fast metabolism' if their body is 1) working out a lot (everyday?) 2) have a physically demanding job or highly active lifestyle 3) are male and still developing from your teenage awkward self into a man (adolescence to adulthood) 4) are sick and immunity needs help 5) have hyperthyroidism, which you statistically probably do not since it is only a small, small, small part of the population. People who complain that others have a fast metabolism do not spend 24/7 with that person to know how much that person fidgets, does chores, works out, or doesn't eat or eat because they don't spend all their time with them. A dietary recall if you ask someone tends to vary a LOT in terms of accuracy.

    There is no need for you to buy expensive 'weight gainers' or any sort of supplement unless you like to throw your money away on stuff that doesn't taste any better than food. Bottom line, eat more CALORIES. I'd estimate your protein needs at about 1.8 g protein / kg body weight...so lets say your target weight is 148/2.2 = 67 kg. 67kg * 1.8 = 121 grams of protein. That means only about 500 calories per day should come from protein and you can fill the rest up with fat and carbohydrate. I'd recommend spreading out the 121 g of protein into 6 feedings of 20g each because your body doesn't store protein and will pee it out if you eat too much at once, which will slow your progress.

    If you eat too much protein, you'll just curb your appetite and likely won't be as hungry to eat the calories you need to gain weight. Once you hit 148 lbs, come back because we'll have to readjust your protein intake/calorie icon_smile.gif


    Wow, thanks buddy..
    You're really details into it.. Like you said, i believe the bottom line is eat more... And i realize what you said is kinda true, because of all the protein intake. I dnt feel as hungry as i usually do, and when I tried to force some food in.. I felt like vomiting. Maybe I should spread to food Im eating into a few meals eh?

  • Posted by a hidden member.
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    Apr 26, 2010 2:32 AM GMT
    bluey2223 saidThis is an easy one to answer.

    You aren't eating enough. The healthy foods you choose are not energy-dense. You can choose to either have some higher calorie foods or you can choose to eat a lot more of what you are eating.

    Bottom line is this: calories in = calories out. If you are maintaining weight, you are balanced on the equation. If you are losing weight, calories out > calories in. If you are gaining weight, calories in > calories out.

    You probably don't plan to back off on the physical activity and you want the weight gain to be muscle, so you need to eat more, and since you are so low on weight, you get to be one of the FEW in the population who actually can afford to eat more or 'unhealthier' foods until you gain your weight. I'd rectify the weight issue (what the scale says) first before you worry about the distribution between fat and muscle.

    So, go have more pasta, more rice, more beans, add nuts, add olive oil, add powdered milk to oatmeal (sneaky way to increase the calorie content). If you can't add 500 calories a day conceptually to what you are eating, you will need to actually write down how many calories you average per day and increase that amount. You will probably feel full.

    The law of thermodynamics applies to humans. Not this 'fast metabolism' unscientific BS people talk about. People only have a 'fast metabolism' if their body is 1) working out a lot (everyday?) 2) have a physically demanding job or highly active lifestyle 3) are male and still developing from your teenage awkward self into a man (adolescence to adulthood) 4) are sick and immunity needs help 5) have hyperthyroidism, which you statistically probably do not since it is only a small, small, small part of the population. People who complain that others have a fast metabolism do not spend 24/7 with that person to know how much that person fidgets, does chores, works out, or doesn't eat or eat because they don't spend all their time with them. A dietary recall if you ask someone tends to vary a LOT in terms of accuracy.

    There is no need for you to buy expensive 'weight gainers' or any sort of supplement unless you like to throw your money away on stuff that doesn't taste any better than food. Bottom line, eat more CALORIES. I'd estimate your protein needs at about 1.8 g protein / kg body weight...so lets say your target weight is 148/2.2 = 67 kg. 67kg * 1.8 = 121 grams of protein. That means only about 500 calories per day should come from protein and you can fill the rest up with fat and carbohydrate. I'd recommend spreading out the 121 g of protein into 6 feedings of 20g each because your body doesn't store protein and will pee it out if you eat too much at once, which will slow your progress.

    If you eat too much protein, you'll just curb your appetite and likely won't be as hungry to eat the calories you need to gain weight. Once you hit 148 lbs, come back because we'll have to readjust your protein intake/calorie icon_smile.gif


    excellent advice