Skinny Girl Needs Your Help!

[bflyys]

I've been skinny my whole life, but I've had enough of it now. I'm tired of the constant comments by strangers. I mean some are compliments, but others are downright mean. More than anything, I want to gain some good weight for myself. I feel that this would make me happier and see myself in a healthier and better light.

My boyfriend has been helping me with training and calorie intake. But I do have one area that I need your advice with:

I'm currently 5'2, and 97lbs. I would like to get to 110lbs. What weight gainer supplement would be best for me/do you recommend considering that I'm very petite and want to gain only about 12lbs?

Also, if you have any other tips or suggestions to help this skinny girl out in her quest to weight gain, feel free to do so! Thank you for your input

[buyerofmtg]

To tell you the truth you shouldn't really need a weightgainer at 97 lbs. 110 should be easy enough for you to get to without the use of weightgainers. 1% Milk is an incredible tool for weight gain, and the macros are it are great. Tons of protein, along with some fats and carbs. Plus it's cheap and tastes better =) A couple of full 2 cup glasses a day should be able to help you gain considerably - just check out the calories. Just my 2 cents.

[kimm4]

how many calories are you taking in now and what does your daily diet look like?

[allenkster]

Originally Posted by kimm4

how many calories are you taking in now and what does your daily diet look like?

exactly..

post your diet, an average day of meals, snacks and any exercise you do during the day.

if your meals are an apple, glass of water and 2 hours of cardio then your going to have a problem.

[RaeMe]

I'll be eye balling this thread too! I'm 5'3" and 97 lbs and get rude comments all the time. The worst from my own brother. I've never counted cals or read nutritial value of anything I ate. Never felt I had to. I do eat 3 real meals and at least 2-3 snacks a day. Mostly lean proteins and complex carbs and occassionaly I eat garbage because I could use the cals..lol. I'm actually having a craving for cappuccino and donuts as I type.

[rocky-uk]

Originally Posted by bflyys

I've been skinny my whole life, but I've had enough of it now. I'm tired of the constant comments by strangers. I mean some are compliments, but others are downright mean. More than anything, I want to gain some good weight for myself. I feel that this would make me happier and see myself in a healthier and better light.

My boyfriend has been helping me with training and calorie intake. But I do have one area that I need your advice with:

I'm currently 5'2, and 97lbs. I would like to get to 110lbs. What weight gainer supplement would be best for me/do you recommend considering that I'm very petite and want to gain only about 12lbs?

Also, if you have any other tips or suggestions to help this skinny girl out in her quest to weight gain, feel free to do so! Thank you for your input

Its hard being skinny. Just as hard as being fat, people look at me and think Anorexia!! Even though I eat twice as much as them. Its in are blood and there is little we can do about it. I feel put off thinking about having a child because I know he will be bullied until he joins the gym.

To answer your question. Even girls have totosterone. About a 5th of what boys have. You need to release that. By doing the basic exorcizes. Like squats, bench press and chin-ups. That WILL help. Don' t worry you won't end up massive doing this, unless you take the injections.
try to do 6-8 reps failure. Which means heavy weights, but first do 12 or something and after a mouth do 6-8.

I hope this helps you.

[Tyciol]

Don't do it because of mean comments, do it for you. People often insult those they're jealous of more than those they pity. Lower body mass means you consume less food, breathe less oxygen, take up less space, and with proper nutrition, even live longer. If you'd like to gain some muscle mass to improve strength, endurance, and quality of life, then that's cool. It'll feel better and you'll be more motivated to do it rather than as a defense against others' silly criticisms.

[allenkster]

Originally Posted by rocky-uk

Its hard being skinny. Just as hard as being fat, people look at me and think Anorexia!! Even though I eat twice as much as them. Its in are blood and there is little we can do about it. I feel put off thinking about having a child because I know he will be bullied until he joins the gym.

To answer your question. Even girls have totosterone. About a 5th of what boys have. You need to release that. By doing the basic exorcizes. Like squats, bench press and chin-ups. That WILL help. Don' t worry you won't end up massive doing this, unless you take the injections.
try to do 6-8 reps failure. Which means heavy weights, but first do 12 or something and after a mouth do 6-8.

I hope this helps you.

^^^
Don't listen to that...

Telling a person with very little lean muscle mass, and most likely a weak core to do squats, bench press and chins with failure sets is absolutly the worst advice you can give... Advice like that will keep you in the red.

Plain and simply you do NOT do heavy reps until you have a strong core, your stabilizer groups are accustomed to the increased stress of heavier sets, and you have gained some EXPERIENCE in a bulking routine (anytime you add mass is considered bulking) She will likely end up hurting herself..

Theory is heavy squats, weights, sets is what releases the testosterone..

Further, AAS use has no part in this thread, as you are dead wrong.. AAS will NOT make you huge, AAS + TONS of food + TONS of work, will make you huge.. Steroids and drugs are a completely different subject altogether and I would NEVER recommend or even hint for ladies 97 pounds to use them.. ever...

People often insult those they're jealous of more than those they pity

I dunno.. I think people insult and make fun for any reason, mainly because they are *******s.. (excuse the lang please ladies

I'd suggest this first...

1.) post your diet, an average daily diet with times and macro breakdown if possible.
2.) post your exercise routine as accurately as possible with time, duration and intensity.
3.) How much rest are you getting a night?
4.) Any additional supplements / vitimins / ect you are currently taking, and time/dosage.

[aseaborn]

Originally Posted by bflyys

I've been skinny my whole life, but I've had enough of it now. I'm tired of the constant comments by strangers. I mean some are compliments, but others are downright mean. More than anything, I want to gain some good weight for myself. I feel that this would make me happier and see myself in a healthier and better light.

My boyfriend has been helping me with training and calorie intake. But I do have one area that I need your advice with:

I'm currently 5'2, and 97lbs. I would like to get to 110lbs. What weight gainer supplement would be best for me/do you recommend considering that I'm very petite and want to gain only about 12lbs?

Also, if you have any other tips or suggestions to help this skinny girl out in her quest to weight gain, feel free to do so! Thank you for your input

I've always been skinny also. 5'3" and 98lbs before my little people and stuck at 115 after that...It's only going to be as hard as you make it. Don't let others bring you down. Your job is not to carry their burden. If you're doing it for yourself make sure your mind is in the right place. Take some of the advice on these boards with a grain of salt. There are some folk who know NOTHING about training in any situation. I however, can only speak to you from a psychological perspective. Start slow and be patient with yourself, while your here learning to change physically, make sure you also grow mentally.

[bflyys]

First of all, thanks for all the responses. They're all very informative and great.

I know some of you have said that getting to 110lbs from 97lbs should be easy== but I've been trying to gain weight ever since I was 15 (I'm now 27), and I've always remained within 92-100lbs. That's it. I've tried just about everything-- from eating junk, to working out and taking in tons of protein, to a protein shake every morning and night...

I don't know if it's lack of maybe a better plan, or what-- but I know that it is possible. This is the first time that I actually feel determined to do this, and I'm hoping that the holidays around the corner will help.

Here's what I eat with on a normal day:

Breakfast: shake (milk, 2 eggs, & banana), bage-o with cream cheese
snack: fruit (apple, pear, or banana) Now I'm also eating peanut butter w/my fruit or on wheat bread
Lunch: Beans, chicken , vegetables (I have to admit I tend to eat probably only a breast, or two thighs)
snack: peanut butter again, or smoothie
Dinner: Sometimes just cereal, other times whatever I had for lunch

[bflyys]

I forgot,

I do take vitamins, a multi-vitamin, fish oil, and one other for my hair (I like it to stay shiny and healthy). I get plenty of rest at night (usually 8-9 hrs) at night.

If I work out it's usually yoga, or I take a short run around the park along with some stretching exercises. I do need some more core training, I've noticed that any exercises that involve my core take a lot out of me, and I have trouble doing them. I've been a dancer my whole life, so I'm better with anything to do with my legs or coordination.

Thanks

[KevinConflict]

If your not gaining weight, its because your not eating enough. Defintely invest in a weight gainer on top of what your eating already, or try to have 4-5 meals that more resemble the one you have at lunch. For dinner your having a bowl of cereal, a 2-300 cal low protein meal isnt going to provide much growth. Try to eat somewhere in the neighborhood of 3000 cals a day.

Yoga is also not going to put on muscle. Try getting on a program like starting strength. Its going to be hard at first, and likely going to suck all the way through but it will get you great results. Goodluck

[bflyys]

I'm hoping that now that I've posted my diet, some of you might have a few to recommend.

Thanks!

[allenkster]

where's your fats here are some more ideas. Kevin is right also.. I dont see you getting anymore than about 1500-2000 calories here

I would toss some good old fashioned oats in for your breakfast, flavor it with syrup / peanut butter / jam.. great complex carb meal that will help you gain some weight and give you some extra energy.

snack: handful of almonds, veggies, fruits.. maybe a small (5") whole wheat tuna wrap with mayo? Add a high calorie (carb/protein/fat) shake here. (mine are 1050 calories each)

lunch: brown rice with veggies, chicken breast or sirloin steak strips (stirfry is perfect for this)

snacks: veggies / fruit / cottage cheese and tomato / hard boiled eggs. ect ect..

dinner: pasta
bedtime snack: toss a shake in here..

lift some weights, try to cut down on the cardio since it's obviously working hehe. cardio is good, but concentrate on building your body up, not keeping it lean.


I would say with your activity levels and exercise, and your obvious high metabolism your burning what your eating far too quickly.. But the trick is not to just pile it on quickly, slowly increase your calorie intake otherwise you just run the risk of gaining fat quicker than a muscle base.

[bflyys]

Originally Posted by allenkster

where's your fats here are some more ideas. Kevin is right also.. I dont see you getting anymore than about 1500-2000 calories here

I would toss some good old fashioned oats in for your breakfast, flavor it with syrup / peanut butter / jam.. great complex carb meal that will help you gain some weight and give you some extra energy.

snack: handful of almonds, veggies, fruits.. maybe a small (5") whole wheat tuna wrap with mayo? Add a high calorie (carb/protein/fat) shake here. (mine are 1050 calories each)

lunch: brown rice with veggies, chicken breast or sirloin steak strips (stirfry is perfect for this)

snacks: veggies / fruit / cottage cheese and tomato / hard boiled eggs. ect ect..

dinner: pasta
bedtime snack: toss a shake in here..

lift some weights, try to cut down on the cardio since it's obviously working hehe. cardio is good, but concentrate on building your body up, not keeping it lean.


I would say with your activity levels and exercise, and your obvious high metabolism your burning what your eating far too quickly.. But the trick is not to just pile it on quickly, slowly increase your calorie intake otherwise you just run the risk of gaining fat quicker than a muscle base.

Thanks so much for your advice. I'll put it to work asap!

[KevinConflict]

Originally Posted by allenkster

where's your fats here are some more ideas. Kevin is right also.. I dont see you getting anymore than about 1500-2000 calories here

I would toss some good old fashioned oats in for your breakfast, flavor it with syrup / peanut butter / jam.. great complex carb meal that will help you gain some weight and give you some extra energy.

snack: handful of almonds, veggies, fruits.. maybe a small (5") whole wheat tuna wrap with mayo? Add a high calorie (carb/protein/fat) shake here. (mine are 1050 calories each)

lunch: brown rice with veggies, chicken breast or sirloin steak strips (stirfry is perfect for this)

snacks: veggies / fruit / cottage cheese and tomato / hard boiled eggs. ect ect..

dinner: pasta
bedtime snack: toss a shake in here..

lift some weights, try to cut down on the cardio since it's obviously working hehe. cardio is good, but concentrate on building your body up, not keeping it lean.


I would say with your activity levels and exercise, and your obvious high metabolism your burning what your eating far too quickly.. But the trick is not to just pile it on quickly, slowly increase your calorie intake otherwise you just run the risk of gaining fat quicker than a muscle base.

I actually spend a few seconds wondering how the hell you knew my name haha.

Alot of people seem to like muscle milk but really, a weight gainer is a weight gainer. Just avoid the ones that are loaded with sugar.

[RaeMe]

Posting my diet & exercise. I've noticed a lot of changes in my body since I started in May but I still haven't gained any weight. I have an uncoventional schedule so its hard to eat what I want when I want but here it goes.

11pm Protein shake usually with yogurt or a piece of fruit, or both
2am Baked chicken, b/rice & steamed broccoli ( yesterday was huge spinach salad with light feta, 2 egg whites and balsamic vinegar)
5am Hot tea w/kashi bar
7am home workout. usually med. to heavy cardio w/light weight sculpting
8am Oatmeal w/skim milk, flax seed and fresh fruit
11am Slice of turkey w/provalone, califlower, radishes & sweet pickle

So, that's an example of my meals. I also struggle with trying to get in 8 cups of water. I don't drink soda's or fruit juices but if I drank all that water I might as well stay on the potty all day

[KevinConflict]

To gain weight you need to eat more calories then you burn in a day. Check out this link to see how many you need to maintain your weight:

http://exrx.net/Calculators/CalRequire.html

add 2-500 to it and then plan your meals to hit that number.

[RaeMe]

Originally Posted by KevinConflict

To gain weight you need to eat more calories then you burn in a day. Check out this link to see how many you need to maintain your weight:

http://exrx.net/Calculators/CalRequire.html

add 2-500 to it and then plan your meals to hit that number.

Thanks for the link. It gives me 1061 so I need to add what to that? I'm a tad bit confused.

[KevinConflict]

Well there are 3500 calories in a pound of muscle/fat, so a 500 calorie a day surplus would give you 1 pound a week, a 1000 cal surplus 2 etc..

[allenkster]

Originally Posted by RaeMe

2am Baked chicken, b/rice & steamed broccoli ( yesterday was huge spinach salad with light feta, 2 egg whites and balsamic vinegar)
5am Hot tea w/kashi bar
7am home workout. usually med. to heavy cardio w/light weight sculpting

I see a 5 hour window here with no meals aside from the Kashi bar, which is probably around 140 calories, then a heavy cardio workout.

Perhaps add a carb meal about 30-40 mins before your workout, and use moderate weights (careful not to overdo it at first) add another carb meal with some simple sugars (to raise the insulin levels) within an hour. This will replace glycogen stores, feed your worked muscles, and help alleviate the "worn out" feeling after workouts.

this is the perfect time for a shake with carbs(simple and complex), proteins and fats.

I don't think your eating enough either, what are you portions like?? Chicken is a lean meat, great for cutting, but not so great if your trying to add mass. How do you like your steak Mix up your meals a bit, don't be afraid to eat, and don't avoid fats, they are just as important as protein and carbs. Just be careful how fast you increase your calories.

[RaeMe]

Originally Posted by allenkster

I see a 5 hour window here with no meals aside from the Kashi bar, which is probably around 140 calories, then a heavy cardio workout.

Perhaps add a carb meal about 30-40 mins before your workout, and use moderate weights (careful not to overdo it at first) add another carb meal with some simple sugars (to raise the insulin levels) within an hour. This will replace glycogen stores, feed your worked muscles, and help alleviate the "worn out" feeling after workouts.

this is the perfect time for a shake with carbs(simple and complex), proteins and fats.

I don't think your eating enough either, what are you portions like?? Chicken is a lean meat, great for cutting, but not so great if your trying to add mass. How do you like your steak Mix up your meals a bit, don't be afraid to eat, and don't avoid fats, they are just as important as protein and carbs. Just be careful how fast you increase your calories.

The 4-5 hour window is while I'm at work (11-7am) so it's not easy to get the best meals in. I only get 2 short breaks so I don't have a lot of time and I'm a slow eater My portions are actually a good size. In fact I could stand to cut them down a little. It's funny I'm the smallest of 60 at work and pack the largest lunch! I do love a good filet mignon now and then but I can't seem to prepare them very well. I sort of gave up on those
Thanks for the tips so far. It's seems other forums only want to give ideas on LOSING weight, not gaining.

[DaBurg3r]

I've found meat lovers pizza from pizza hut to be my best friend when I need to put on some weight

[GRLEGRL]

When I told the girls at work I was back on the wagon and working out again and eating healthy, it blew their minds. "Why are you trying to lose weight, you're already skinny?!" I tried to explain skinny-fat and putting on lean mass to them and they get insulted or look at me like 'you are totally disturbed'. None of these girls weight train, and most think anything that calls itself a salad is good for you. Makes me think of budlight's Real Men of Genius--Taco Salad Inventor.

If you haven't heard it, here is a link. Just scroll down until you get to the u-tube or radio version.

http://food.thefuntimesguide.com/200...taco_salad.php

[slow_pitch_man]

first off I dont know why people would say mean things like that to you girls that dont weigh much. I personally find it very attractive and want to inform you that you wont be able to please everyone.

[tawney76]

someone who has no clue said:
"Telling a person with very little lean muscle mass, and most likely a weak core to do squats, bench press and chins with failure sets is absolutly the worst advice you can give... Advice like that will keep you in the red.

Plain and simply you do NOT do heavy reps until you have a strong core, your stabilizer groups are accustomed to the increased stress of heavier sets, and you have gained some EXPERIENCE in a bulking routine (anytime you add mass is considered bulking) She will likely end up hurting herself.."

This is total nonsense.

The way you gain weight when you are 97 pounds or even 197 pounds, etc... is simply to eat nutritionally dense foods more often- until you're taking in more calories per day than you are burning through normal activities and exercise. Then start doing basic gym movements... squats, deadlifts, pullups (if you can manage them) and dips, etc. Do EXACTLY the opposite of what this guy above said not to do. You will gain weight. You will also slowly gain strength. (including core strength)

There's obviously a lot of other factors that will determine 'how fast' you gain weight, but if you are in a calorie surplus you WILL gain weight.

As far as 'getting hurt', nobody said to go to falure on every set. Train smart, safe, and Hard. You would do well at this point to get someone from your local gym to do in person training with you... someone who actually looks like they work out and are successful at it... i.e: the opposite physical look and stats of the poster above.

good luck.

Oh, and if you start to get the feeling that the first trainer you hook up with is not taking you seriously because you're a woman, and he starts pulling out swiss balls for every exercise... find another trainer. Trust me, you'll save yourself SO MUCH wasted time that could have been spent making REAL progress.

[allenkster]

someone else who has no clue said:

Originally Posted by tawney76

This is total nonsense.

your entitled to your opinion

Then start doing basic gym movements... squats, deadlifts, pullups (if you can manage them) and dips, etc. Do EXACTLY the opposite of what this guy above said not to do. You will gain weight. You will also slowly gain strength. (including core strength)

I never said don't do squats, deadlifts, pullups.. I said don't do them heavy and failure until the body can handle it.. learn to read. Here, i'll even bold what I said.. Plain and simply you do NOT do heavy reps until you have a strong core, your stabilizer groups are accustomed to the increased stress of heavier sets Is that clear enough for you now?

As far as 'getting hurt', nobody said to go to falure on every set. Train smart, safe, and Hard. You would do well at this point to get someone from your local gym to do in person training with you... someone who actually looks like they work out and are successful at it... i.e: the opposite physical look and stats of the poster above.

Says the person with no stats at all, at least mine are old. It's amazing what a bad car accident and back injury will do to a persons body.. until you know the whole story, keep your mouth shut about things you don't know.

good luck.

at least we agree on something

[RaeMe]

Originally Posted by tawney76

Oh, and if you start to get the feeling that the first trainer you hook up with is not taking you seriously because you're a woman, and he starts pulling out swiss balls for every exercise... find another trainer. Trust me, you'll save yourself SO MUCH wasted time that could have been spent making REAL progress.

Thanks for the advice Tawney. I won't have to worry about this one. I have WAY too much social anxiety to join a gym. I am however gaining a lot of core strength. No weight gains but I must be taking in more calories because I haven't lost any either.

Today's menu so far:
11pm Plain Yogurt w/pineapple & protein shake
3am Roasted chicken, red potatoes & asparagus
5am Hot tea & Kashi bar
9am Wheat pancakes made w/plain yogurt & cottage cheese, smidge of Amish syrup and unsweetened apple sauce
12pm Will probably be fruit & cottage cheese, or maybe broccoli & piece of fruit It depends on what I think will spoil first..lol

[tawney76]

allenkster said:
"Plain and simply you do NOT do heavy reps until you have a strong core, your stabilizer groups are accustomed to the increased stress of heavier sets Is that clear enough for you now?"***

It was clear the first time, it was just ridiculous.

Would you like to explain to us now about these "stabilizer groups"? ROTFLMAO

I can't wait to hear your Muscle mag explanation. It's right next to the section that recommends sitting on a swiss ball while doing office work.

get a clue. The girls probably gonna start off deadlifting about 75 pounds or less. None of this is relevant to any practical real world discussion. Sweetheart- if you do eventually join a gym, take my advice and find someone who "looks" like you want to look.

I'm very sorry about your back, car accident, etc... but that doesn't have anything to do with your comments about deadlifts and core stabilizer groups, from people who can't even deadlift their own bodyweight. It's just rubbish.

[allenkster]

whatever.
Fortunately I am an adult and have long since outgrown tossing sand around in the playground. With your vast knowledge and expertise in the field, I obviously cannot contribute this or any other thread that you are involved in.

As for the muscle mag explanation, I don't subscribe to that, although I'm sure your ready to flip through every issue you have in order to quote the edition it may have originated from.

take my advice and find someone who "looks" like you want to look.

In addition, by your own comment you should be posting your own picture before she takes your advice.. C'mon now..

So you go right on advising people on training and telling somebody with no experience in squatting or deadlifting to pile on the weight and go for it without learning form and how the movement should feel and look. If she can deadlift 75 pounds for reps with form, by all means increase the weight, if she can't.. then plain and simply she should NOT continue to deadlift with that weight.. This is pretty rudimentary logic and common sense.. but it appears that sense isn't very common anymore.

I on the other hand will continue to heal with lighter weights than you obviously e-lift.

Good luck RaeMe