New here and needing weight gain advice

[vechappell]

Hi there everyone.

I'm new to this site and wanted to introduce myself to everybody as well as ask for some advice and support.

A little about me, I'm Vicky and I'm 25 I am now a recovered anorexic sufferer I was 77lbs and now I'm around 116-118lbs I'm 5ft10 and naturally have a small frame I have a high metabolism which doesn't work in my favour as much I'd like.

I am wanting to become more muscular and more defined, I understand I'll not be huge which is not what I'm wanting anyway but I want to look bigger and healthier than I do now. I see myself and I look frail/weak/sick a few years ago I would have argued differently but today I see clearer and want to change.

Anyone have suggestions as to what I can do to gain a little more weight and build muscle and definition.

Hope I haven't bored anyone to tears.

[wakechica]

Hello! I can't give you specific advice but (hopefully she doesn't mind me linking it) but you may find Heidismommy's body space (http://bodyspace.bodybuilding.com/heidismommy/) inspirational for your particular journey. Good luck with your goals :)

[andrerox80]

where in recovery are you now? do you see a dietician?

[Fourjae08]

Hey Vicky,

Nice to meet you, I am new here too. Since you didn't get much info from other posters I would like to see if i can help ya. There are a few things that will help you. They are not hard but they are very important.

1st) If you want to bulk/gain weight the most important thing you can do is eat, eat, eat, and eat again. I am 5"5 112 lbs and I was 109 just a couple weeks ago. I am sure you know that you have to eat more calories than you burn. I try hard to get 2500-2700 calories a day. That may seem like a lot but maybe not. I dont have a big appetite so I have to force myself to eat but it really pays off.

2nd) Get on a good lifting program

3rd) Have a good supplementation, and nutrition plan, including protein powder. I recommend having a whey protein and a casein protein. Casein is just egg protein but it slow digesting. For the best results you should have a casein shake or some kind of protein right before bed and a whey shake or some kind of protein AS SOON AS YOU WAKE UP. It is also important that you have your protein source no more than 8 hours after your casein shake. If you dont have your protein source within those 8 hours you might do yourself a disservice because your body needs nutrients after sleeping and if you wait more than 8 hours your body might break down your muscles to find those nutrients (I hope that makes sense). I also recommend having BCAA's (Branch Chain Amino Acids).

I hope this helps and if there is something you dont understand let me know. I am still learning about nutrition, lifting, and supplements too, so I hope I gave you some good info.

[kimm4]

Hey Vicky,

Nice to meet you, I am new here too. Since you didn't get much info from other posters I would like to see if i can help ya. There are a few things that will help you. They are not hard but they are very important.

1st) If you want to bulk/gain weight the most important thing you can do is eat, eat, eat, and eat again. I am 5"5 112 lbs and I was 109 just a couple weeks ago. I am sure you know that you have to eat more calories than you burn. I try hard to get 2500-2700 calories a day. That may seem like a lot but maybe not. I dont have a big appetite so I have to force myself to eat but it really pays off.

2nd) Get on a good lifting program

3rd) Have a good supplementation, and nutrition plan, including protein powder. I recommend having a whey protein and a casein protein. Casein is just egg protein but it slow digesting. For the best results you should have a casein shake or some kind of protein right before bed and a whey shake or some kind of protein AS SOON AS YOU WAKE UP. It is also important that you have your protein source no more than 8 hours after your casein shake. If you dont have your protein source within those 8 hours you might do yourself a disservice because your body needs nutrients after sleeping and if you wait more than 8 hours your body might break down your muscles to find those nutrients (I hope that makes sense). I also recommend having BCAA's (Branch Chain Amino Acids).

I hope this helps and if there is something you dont understand let me know. I am still learning about nutrition, lifting, and supplements too, so I hope I gave you some good info.

Most of the women in these forums won't jump into these threads. The simple fact is if you're dealing with an ED, you should be working with a professional in this field. Most of the women who claim they are recovered aren't even close...

If you want to continue gaining weight, then you need to eat in a surplus. If you stop gaining, then slowly keep increasing your calories. Get out of the mindset that you have a fast metabolism. You are not special. If you continue to undereat, you won't gain weight...it's that simple. Get yourself consistent in a solid training program and be patient...results never happen overnight.

Stay healthy and best of luck.

[Walks90]

Hi there everyone.

I'm new to this site and wanted to introduce myself to everybody as well as ask for some advice and support.

A little about me, I'm Vicky and I'm 25 I am now a recovered anorexic sufferer I was 77lbs and now I'm around 116-118lbs I'm 5ft10 and naturally have a small frame I have a high metabolism which doesn't work in my favour as much I'd like.

I am wanting to become more muscular and more defined, I understand I'll not be huge which is not what I'm wanting anyway but I want to look bigger and healthier than I do now. I see myself and I look frail/weak/sick a few years ago I would have argued differently but today I see clearer and want to change.

Anyone have suggestions as to what I can do to gain a little more weight and build muscle and definition.

Hope I haven't bored anyone to tears.

Welcome to the forum and congratulations on your weight gain up until now, that really is a great achievement :)

Have you had a look at the bulking topic? A lot of women on there are trying to gain weight and you might find some of their posts helpful. Are you interested in maybe lifting some weights to try and gain a bit of muscle?

[bellamorena]

i need to gain weight too, everybody tells me I look too skinny and my arms are so thin!

[vechappell]

I just want to say thank you to the people who took the time to give me actual advice.

I do understand people don't like saying anything if you have had an ED, the only reason I mentioned it was because I wanted to give a clearer picture about me, when I say I'm recovered I mean I'm recovered I no longer have to see my DR or any Nutritionists about meal plans and like I mentioned I have gained over 40lbs so I know eating more is the answer to gaining weight. I do want to point out that a fast metabolism is real and does exist. my BMR is 1950 so I need almost 2000 calories just for my body to function without exercise.

I was merely asking for support and any tips on how to help things move along.

Again thank you to those who suggested the bulking thread and suggesting how to get extra protein etc you were very helpful

[kimm4]

Your quote in your first post:

“A little about me, I'm Vicky and I'm 25 I am now a recovered anorexic sufferer I was 77lbs and now I'm around 116-118lbs I'm 5ft10 and naturally have a small frame I have a high metabolism which doesn't work in my favour as much I'd like.”

^^The only thing that didn’t work in your favor is you spent years undereating and this is why you’re underweight…it’s fixable. You mentioned you’ve gained over 40 lbs. Did you gain all that weight while working with doctors? Did you continue gaining weight after being cleared by your doctors? How long have you been around 116-118 lbs? You say you know you have to eat more calories, but in your very first post you specifically asked, "What can I do to gain a little more weight?" I have no idea how many calories you’re eating now. If you’re having trouble getting all the food down, take advantage of using liquid calories and healthy fats like nuts, pb, nut butters, extra oil when cooking, etc…easy way to get the calories up.

I see too many people play the fast metabolism/slow metabolism card, blah, blah, blah. They use it as a crutch as to why it's so hard, or how it holds them back...That’s when I throw it out the window, because it’s nothing more than a bull**** excuse!

If we want to gain we have to eat more, if we want to lose we have to eat less period. Unless we have a medical condition, it works the same for all of us depending on our goals.

When it comes to ED's, most of the women tread lightly because we are not professionals in that field. Just because a person no longer sees a DR or Nutritionist doesn't mean they're recovered. I'm not making a personal guess about you specifically. I'm posting my opinon in reference to ED's and the constant red flags I see in posts from women who claim to be recovered...when the truth is they're not.

I will absolutely support people all day long. But I will never sugarcoat, treat you with kid gloves and tell you what you want to hear. You can say naturally thin, fast metabolism all day long…and I will tell you straight up that you can fix it…;)

[andrerox80]

I see too many people play the fast metabolism/slow metabolism card, blah, blah, blah. They use it as a crutch as to why it's so hard, or how it holds them back...That’s when I throw it out the window, because it’s nothing more than a bull**** excuse!

If we want to gain we have to eat more, if we want to lose we have to eat less period. Unless we have a medical condition, it works the same for all of us depending on our goals.

agree. and in this case, i think your body knows what your head doesn't: that you're not recovered. that's why you need more cals, not b/c you have a fast metabolism. and, regardless, the solution is the same: more calories.

[NotBigEnough206]

Your quote in your first post:

“A little about me, I'm Vicky and I'm 25 I am now a recovered anorexic sufferer I was 77lbs and now I'm around 116-118lbs I'm 5ft10 and naturally have a small frame I have a high metabolism which doesn't work in my favour as much I'd like.”

^^The only thing that didn’t work in your favor is you spent years undereating and this is why you’re underweight…it’s fixable. You mentioned you’ve gained over 40 lbs. Did you gain all that weight while working with doctors? Did you continue gaining weight after being cleared by your doctors? How long have you been around 116-118 lbs? You say you know you have to eat more calories, but in your very first post you specifically asked, "What can I do to gain a little more weight?" I have no idea how many calories you’re eating now. If you’re having trouble getting all the food down, take advantage of using liquid calories and healthy fats like nuts, pb, nut butters, extra oil when cooking, etc…easy way to get the calories up.

I see too many people play the fast metabolism/slow metabolism card, blah, blah, blah. They use it as a crutch as to why it's so hard, or how it holds them back...That’s when I throw it out the window, because it’s nothing more than a bull**** excuse!

If we want to gain we have to eat more, if we want to lose we have to eat less period. Unless we have a medical condition, it works the same for all of us depending on our goals.

When it comes to ED's, most of the women tread lightly because we are not professionals in that field. Just because a person no longer sees a DR or Nutritionist doesn't mean they're recovered. I'm not making a personal guess about you specifically. I'm posting my opinon in reference to ED's and the constant red flags I see in posts from women who claim to be recovered...when the truth is they're not.

I will absolutely support people all day long. But I will never sugarcoat, treat you with kid gloves and tell you what you want to hear. You can say naturally thin, fast metabolism all day long…and I will tell you straight up that you can fix it…;)

Reps on recharge, listen to this lady, Kimm knows what she is talking about.

[vechappell]

I gained the 30lbs on my own I gained 10lbs with my Dr, after the 10lb gain they didn't consider me a risk anymore so I was discharged.

I'm sorry if I sounded like a bitch, I just get my back up sometimes as I feel people just like to label me one way i.e I had ED therefore I am always going to be insane. Again sorry.

Before recovery started I ate 200-500 cals a day, my Dr increased this to 3000 calories I gained the weight very quickly and was discharged, I then lowered my calories to 2000 people might say it was a way of me reverting back but I still gained weight, I just couldn't afford financially to get all this food so I lowered to 2000, plus gaining so much weight so quickly I feel is detrimental to health as the psychological aspects aren't being met.

Anyway...

I guess I've been also brainwashed/told myself I was eating enough because government etc say 2000 is what a woman should eat. I have been around 116 since May 2010, so I guess I am now getting that I need more calories, I just didn't want to feel like I was eating every 5 mins.

[thegymbum]

This is awesome to read and really inspiring! I'm also on the recovery track- I've come a long way physically but have kind of hit a static point that I'm hoping to break through before long. I'm so glad that you've been able to come so far and are still motivated to get all the way there. I'm sure the rewards of being healthy will be well worth it! That's kind of fruistrating that the doc just kind of left you hanging. I've been through that with treatment centers, they'll get me halfway there then throw me out, lol, usually been a chronic cycle because I end up leaving in a really volatile state psychologically. Anyway, you're right that gaining TOO fast can be dangerous too (I've had a handful of scare hospital incidents from that actually!), so finding the right balance is key. It's all about taking things slowly and listening to your body, but NOT listening to the ed. As for financially, stuff like chicken, tuna, oatmeal, potatoes, eggs, apples, nuts, bananas, beans, pasta, cereals, peanut butter and brown rice, make for a few good options that you can maximize nutrition with limited finances. Do you think you could work on stepping it up to more like 2,300, say by throwing in a few tablespoonfuls of peanut butter a day? That might be pretty tolerable, relatively healthy, and pretty cheap :)

[pushurlimits]

Not gonna try to sound like a broken record...but as a hardgainer i can speak from experience it's really all diet, i started out eating 1900 calories a day then i read a forum on here about mass building, it recommended trying to increase your weekly calorie intake by 300-350. not saying you should start out with that exact number, but im sure you get what im saying. thats my 2 cents

[RevSpunkwater]

For ectomorphic body: Weight Gain

Breakfast:
4 eggs
2-3 slices bread
1 glass orange juice
1 cup coffee
1 glass water

Snack:
Fruit

Lunch:
Chicken or steak
2 baked potatoes
Vegetables
Salad
2 slices bread
1 glass water

Snack:
Nuts, seeds

Dinner:
Fish
Vegetables
Brown rice
Salad
1 glass water

If you really have a fast metabolism, that diet should help. But be sure you're training hard while you eat it.

[birdiefu]

You are 5'10", so your maintenance will be higher than a 5'4" female (the average), even with your small mass. I sorta hear you with being surprised at how much you need to eat, but honestly 2k is still well below what you want to be eating to gain. Although I have different stats and mass than you, as a comparison when I first started getting into bulking (was 126 pounds), I thought my maintenance was 2100, but turned out that it was more like 2400! Now, after a couple of bulks and more muscle mass (as well as being quite active in my daily live, even outside of the gym), my average burn rate at my current stats is 2750, between 2400 to 3100 or so depending on the day of the week.

So really like Kimm said, saying you have a "high metabolism" just means you need to eat more. Make sure you lift heavy too, but you will need to up those cals more until you have a good, steady gain rate. At your stats, you still have a lot of pounds to put on before you need to worry about being too huge.

As far as getting more cals in - when I first started upping my cals I also had major trouble feeling too full. I did take a "weight gainer" for a little bit, but after about 2 weeks my appetite took off and I could eat like a horse. I can now take in a 2k cal "meal" (though it does take a while!), when I once thought that would have been totally impossible for me to ever do.

[BrotherWolf]

I guess I've been also brainwashed/told myself I was eating enough because government etc say 2000 is what a woman should eat. I have been around 116 since May 2010, so I guess I am now getting that I need more calories, I just didn't want to feel like I was eating every 5 mins.

Eat more calorie dense foods get 60% of your calories from carbs , eat rice and pasta with every meal and eat fatty foods and I am not suggesting you eat at Mcd
but a tbsp of olive oil is about 100 calories, everything you cook or even not cook add 2 tbsp of oil .. going over 2000 calories is easy to do if you eat the right foods