Right now I have been working out, running, abs, arms. I drink a protein shake after workouts and in the mornings. I have been eating pretty good and healthy for the most part. But while I was working out I knoticed how skinny I really am. I dont like being so skinny, but I have been this way all my life. I have never weighed over 100 lbs. Im hoping that with working out and eating good, I can gain some weight, but is there any other ways I can gain weight? I just hate being so skinny. I know its good for some reasons but I just think my arms look so lanky. well I have a pic of me with my dad about 2 years ago but i still look the same... I just want some more weight you know...
how can I gain some weight
- Thread starter nemisisgirl
- Start date
I dont track it, but no matter how much I eat, I have never been able to gain anything by eating. no matter what I eat or how much I eat.
track calories to figure out your baseline intake. you've GOT to eat to gain. no ifs ands or buts about it. and it has to be consistent, every day, for weeks upon weeks.
I will say however that while you are slender in that photo, I certainly wouldn't call you 'under weight' or 'waifish'.
I will say however that while you are slender in that photo, I certainly wouldn't call you 'under weight' or 'waifish'.
thanks you guys, I will be keeping track and see how much I eat and everything. How do I know the calorie intake to maintain? how do I calculate that? But yes, I am underweight... I have always been really skinny. I only weigh about 96 lbs. Im 20 years old and am 5'2, so thats pretty low. Well I just started going to the gym. I went with my bf so he could show me a few things, we ran about 20 min, did the ab machine, obliques, rotational core, and decline sit ups. im going to be doing a lot more stuff than that but that was my first time in and thats all we did. Im goign to go tomorrow and saturday... I do eat a lot of chicken and i do drink protein shakes. My bf is training for mma so we have been eating pretty good for the most part. Its hard when Im at work becasue we dont have a place to keep food and dont have time to buy something really good for me( i only have two 10 min breaks) so I just grab somthing fast to keep me satisfied. I should find somthing easy to take that is good for me. Im trying to go to the gym as much as I can... sometimes its just hard because I have been working 6 days a week and I also go to school mon- thurs in the mornings, then go to work one or two hours after that. so Im trying to go at least 3 times a week.
start here...
http://training.fitness.com/nutrition/nutrition-101-a-13819.html
just instead of subtracting at the end, you'll want to add about 500 cals to be in a surplus.
http://training.fitness.com/nutrition/nutrition-101-a-13819.html
just instead of subtracting at the end, you'll want to add about 500 cals to be in a surplus.
easiest way to figure out maintenance calories...track what you eat for two weeks and weigh yourself on day 1, and day 14. if you didn't gain or lose weight (do keep in mind things like water retention during menstrual cycles), then the average daily calorie intake is your maintenance intake.
once you have that caloric value, start by adding 10% to it. so if you eat 2000 cals a day now and don't change weight, eat 2200 cals a day for two weeks and weigh in. If you gained a pound or two, that'll be a good place to start. Add weight training and the body can use those extra 200 cals a day to build a little muscle tissue, which'll help your physique.
whatever you do, DO NOT worry about getting 'bulky, like a man'. you need a decent amount of testosterone to pull that off. those 'scary' female bodybuilders all use steroids, so as long as you're not dating Barry Bonds you should be safe
once you have that caloric value, start by adding 10% to it. so if you eat 2000 cals a day now and don't change weight, eat 2200 cals a day for two weeks and weigh in. If you gained a pound or two, that'll be a good place to start. Add weight training and the body can use those extra 200 cals a day to build a little muscle tissue, which'll help your physique.
whatever you do, DO NOT worry about getting 'bulky, like a man'. you need a decent amount of testosterone to pull that off. those 'scary' female bodybuilders all use steroids, so as long as you're not dating Barry Bonds you should be safe
lol. Ohh I know. Im not worried about getting bulky. Im doing weight training right now. My bf is helping me with everything. So I think Ill be doing good. Ill start gaining weight in no time
HEY! This is how you determine what you need:
The road to gaining weight:
The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.
Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.
Surplus dieting is the MAIN thing that does the job.
Some Basic information that can lead you to weight tissue gain
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The calorie surplus margin is just an example:
Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
The road to gaining weight:
The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.
Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.
Surplus dieting is the MAIN thing that does the job.
Some Basic information that can lead you to weight tissue gain
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The calorie surplus margin is just an example:
Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen