skinnyboy
10-29-2002, 12:06 AM
This article is intended for those who have trouble putting on any weight.
If you are eating correctly the struggle shouldn't be be gaining weight. The real struggle should be putting on more muscle than fat. That comes from training and smart. Here is how I changed the struggle from gaining any weight to gaining more muscle than fat. Keep in mind that I've previous thought it was impossible for me to gain weight.
This is a compilation of useful information I have gathered from many articles.
***The number one rule is to consume more calories than you burn***
"But I can't possibly eat more. I eat until I feel sick and still can't eat more." Here are some tricks to get yourself to eat more.
1) Blend it. You can consume more calories in a liquid than in a solid.
2) Eat every two hours. *Don't* stuff yourself at any given feed. I have found this is counterproductive. Just eat until you feel comfortably full. Then you will be able to eat again in 2 hours
3) Eat calorie dense foods. Don't be afraid of fats and carbs when you are trying to gain weight. They are necessary to get your calories up. For health reasons try to minimize saturated fat. You want to make your ratio of carbs/protein/fat about 50/30/20.
4) Drink tons of liquids in between meals. Try for at least a gallon of liquid a day in between meals. This will help digestion enormously. Drink milk if your body can handle it. Drink fruit juice or water if you can't.
5) Get one gram of protein per pound of bodyweight. This is easier if you use a protein powder.
6) Take flax oil. Great source of good fat.
Tips and extras:
Try digestive aids. I personally like ginger root and acidophilis (in pill format).
Try adding olive oil or peanut butter to your blended drinks. 1/4 cup of olive oil has 500+ calories and is mostly monosaturated fat (the good kind).
If you really are having trouble gaining any weight, focus on making your blender drinks taste good. Maybe try chocolate sauce or peanut butter. Maybe make it out of fruit juice that you like.
Thinner drinks are easier to consume and will digest quicker than thicker drinks. If you are having trouble getting all your calories to gain, try making your drinks thinner. Use fruit juice instead of fruit. Don't use ice (or use less). Use milk instead of cottage cheese. You get the idea.
Supplements:
Notice I put these last? That is because they are supposed to supplement a proper diet and workout routine, not be the focus. Focus on getting your diet and workouts in order, then consider some of the extras. Supplements will do you no good if your diet and workouts are not solid. Even steroids will not work if you don't workout and eat right.
I'm not a supplement expert so I'll defer to others for advice on specific supplements. Research whatever you take to make sure the general consensus is it actually works and investigate potential side effects.
If you are eating correctly the struggle shouldn't be be gaining weight. The real struggle should be putting on more muscle than fat. That comes from training and smart. Here is how I changed the struggle from gaining any weight to gaining more muscle than fat. Keep in mind that I've previous thought it was impossible for me to gain weight.
This is a compilation of useful information I have gathered from many articles.
***The number one rule is to consume more calories than you burn***
"But I can't possibly eat more. I eat until I feel sick and still can't eat more." Here are some tricks to get yourself to eat more.
1) Blend it. You can consume more calories in a liquid than in a solid.
2) Eat every two hours. *Don't* stuff yourself at any given feed. I have found this is counterproductive. Just eat until you feel comfortably full. Then you will be able to eat again in 2 hours
3) Eat calorie dense foods. Don't be afraid of fats and carbs when you are trying to gain weight. They are necessary to get your calories up. For health reasons try to minimize saturated fat. You want to make your ratio of carbs/protein/fat about 50/30/20.
4) Drink tons of liquids in between meals. Try for at least a gallon of liquid a day in between meals. This will help digestion enormously. Drink milk if your body can handle it. Drink fruit juice or water if you can't.
5) Get one gram of protein per pound of bodyweight. This is easier if you use a protein powder.
6) Take flax oil. Great source of good fat.
Tips and extras:
Try digestive aids. I personally like ginger root and acidophilis (in pill format).
Try adding olive oil or peanut butter to your blended drinks. 1/4 cup of olive oil has 500+ calories and is mostly monosaturated fat (the good kind).
If you really are having trouble gaining any weight, focus on making your blender drinks taste good. Maybe try chocolate sauce or peanut butter. Maybe make it out of fruit juice that you like.
Thinner drinks are easier to consume and will digest quicker than thicker drinks. If you are having trouble getting all your calories to gain, try making your drinks thinner. Use fruit juice instead of fruit. Don't use ice (or use less). Use milk instead of cottage cheese. You get the idea.
Supplements:
Notice I put these last? That is because they are supposed to supplement a proper diet and workout routine, not be the focus. Focus on getting your diet and workouts in order, then consider some of the extras. Supplements will do you no good if your diet and workouts are not solid. Even steroids will not work if you don't workout and eat right.
I'm not a supplement expert so I'll defer to others for advice on specific supplements. Research whatever you take to make sure the general consensus is it actually works and investigate potential side effects.