Weight Gain and Bulking for hard gainers

[chandu89]

Hi,
My body weight is 118 lb and height is 5.11,so I am perfect example of hard gainer. I have very less appetite. My personal trainer made a food chart for me of 3K calories but I hardly ate 2K calories. Now I am taking whey protein (ON) and my trainer suggested me to take bcca and glutamine. But I am really worried about side effects of both of this.
Please suggest me guys

[TrainerTone]

If you're 1000 calories away from the amount you're supposed to consume on a daily basis then there's no way you'll gain weight. You need to be in a consistent caloric surplus meaning you take in more calories than you burn daily. If you're not consuming enough food then no amount of supplementation in the world is going to help. Eat, eat and eat some more. Have you been to the doctor to see if there is an underlying issue as to why you only weigh 118lbs??

[scottyb05]

If you don't eat, you won't grow. Simple as that.

I would not worry about glutamine and/or supplemental bcaa's. If you are getting adequate protein (which if you are eating 3k cals a day you should be), then they will do very little for you.

[showjo1josh]

I wouldn't worry about buying glutamine and bcaas. I would hold off and just use the protein powder to hit your daily protein numbers.

TDEE Calculator

Calculating Calories and Macronutrients

Nutrition

I'd check out these links above and figure out your macros.

[Partyrocking]

BCAAs and glutamine won't help you. You need more food. Chicken thighs, cheeseburgers, etc.

If you're going to use protein powder, add more food to it to boost the calories, bananas, peanut butter, use whole milk, etc.

[fbcpastormk]

There won't be any side effects from the glutamine or bcaa's and if you don't follow your trainers plan you probably won't gain the weight you want. If you keep coming under your calories by 1,000, you probably won't get the results you want. I struggle with having an appetite too. I must schedule me meals and eat even if I'm not hungry. I don't eat because I want to, but because I want to see growth. You can do it!

[_Aggression_]

There is no such thing as a hardgainer. A hardgainer is simply an under-eater. Eat more = gain weight.

[chandu89]

You reply is really a motivated one for me.
But thing is that if eat more than appetite then it causes acid reflux.
Doctor is saying don't need eat much. Eat when you are hungry but that is not helping me to bulking.

[chandu89]

How much I have to take whey protein daily. 1 scoop twice a day??

[andrewwww]

Add these to a blender and enjoy your 1k missing calories

MAKE YOUR OWN:
Ingredients
2scoops Whey
2 cups whole milk
1 cup dry oats
1 banana
1-2 tbsp natural peanut butter (or any nut butter)
2-3 cups ice

[chandu89]

Your reply is really a motivated one for me.
But thing is that if eat more than appetite then it causes acid reflux.
Doctor is saying don't need eat much. Eat when you are hungry but that is not helping me to bulking.

There won't be any side effects from the glutamine or bcaa's and if you don't follow your trainers plan you probably won't gain the weight you want. If you keep coming under your calories by 1,000, you probably won't get the results you want. I struggle with having an appetite too. I must schedule me meals and eat even if I'm not hungry. I don't eat because I want to, but because I want to see growth. You can do it!

[Misctake7]

No side effects to those supplements but honestly you don't need them. You just need to hit your calorie goals to gain weight. You may need a new trainer if they are recommending you those supplements over calories and other more benefitial supplements.

[chandu89]

I can not eat this much amount of food at once it cause acid reflux 😭

Add these to a blender and enjoy your 1k missing calories

MAKE YOUR OWN:
Ingredients
2scoops Whey
2 cups whole milk
1 cup dry oats
1 banana
1-2 tbsp natural peanut butter (or any nut butter)
2-3 cups ice

[BigAust]

What is your water intake over the day? I wouldn't worry about the supplements until you are hitting your target calories from "Good food" one step at a time you will get there. The reason I ask about your water intake is if you are struggling to eat then your stomach will be only so large and not want to accommodate more food. One thing that increases my appetite is drinking more and stretching my stomach then over a week or so I can eat larger meals to the point where I am wanting to eat all day :/

[Jammer02xd]

OP, if you want to gain you need to bite the bullet and just EAT. It's hard at first and is still hard for me but its the only way to grow. You're not a hard gainer, you're just not willing to do what is necessary to gain weight.

There won't be any side effects from the glutamine or bcaa's and if you don't follow your trainers plan you probably won't gain the weight you want. If you keep coming under your calories by 1,000, you probably won't get the results you want. I struggle with having an appetite too. I must schedule me meals and eat even if I'm not hungry. I don't eat because I want to, but because I want to see growth. You can do it!

Same here. Sometimes I just tell myself it's all for a reason and eat even if I don't feel like it. I'm actually looking forward to going to a cut/maintenance here shortly as I've been bulking for a few months now.

[RoyalRyy]

That sounds like a very unhealthly weight to be at...you sure everything is alright bud?

[chandu89]

My water intake through out the day including supplement + water= 3-4 liter

What is your water intake over the day? I wouldn't worry about the supplements until you are hitting your target calories from "Good food" one step at a time you will get there. The reason I ask about your water intake is if you are struggling to eat then your stomach will be only so large and not want to accommodate more food. One thing that increases my appetite is drinking more and stretching my stomach then over a week or so I can eat larger meals to the point where I am wanting to eat all day :/

[chandu89]

See I went to doctor because from childhood I was suffering from IBS but now it's almost cure until I am not eating complex food like dairy products.

That sounds like a very unhealthly weight to be at...you sure everything is alright bud?

Because my skinny looks I am suffering from depression and now from past 1 months my BP got increase 90/140.

I am feeling so bad about my health I can not express you man. It's kind of curse for me which actually making me more sick mentally.

[Evanmorrissey]

Do not give up hope!! I want you to count the amount of calories you can eat in a day before you get acid reflux. Lets say you can eat 2,000 calories and no acid reflux then all I want you to do is eat 200- 300 more calories after a few day and see how you feel. Slowly ramp up the calories over a couple months. If you still get acid reflux when you slow add calories then you could try a digestive enzyme to help you break down the fats carbs and proteins you consume. I currently suffer from the same thing and it really does hurt gains but I got mine under control for awhile and I went from 145 to 185 fast

[AfroPope]

You're not a "hard gainer," you're just eating 1000 calories under maintenance.

[RoyalRyy]

My only suggestion would be to just try out making your own weight gain shakes with things you really like such as peanut butter, milk, etc. Don't give up

[chandu89]

What I found here the best answer which I was looking for anyway.

I am replying on this answer after a while so I wanted to give update about my calorie intake nowadays.

Do not give up hope!! I want you to count the amount of calories you can eat in a day before you get acid reflux. Lets say you can eat 2,000 calories and no acid reflux then all I want you to do is eat 200- 300 more calories after a few day and see how you feel. Slowly ramp up the calories over a couple months. If you still get acid reflux when you slow add calories then you could try a digestive enzyme to help you break down the fats carbs and proteins you consume. I currently suffer from the same thing and it really does hurt gains but I got mine under control for awhile and I went from 145 to 185 fast

Now I am eating 3K calories/day. From last 2 weeks except Friday and Saturday. In two day I used veg food which cutting my calories intake from 3K to almost 2K.

Just for this two days. So I don't know when I'll see the results but still I am waiting for it.