I Need To Gain Weight, Fast! Help!?
im 5′8, thirteen years old & i weigh between 100-105 pounds. ive always been skinny, but when i was 12 i had a growth spurt & suddenly looked alot thinner. i want to gain weight (not fat though, muscle.) & i want to be seeing improvements withink 3 monthes (not drastic improvements, but atleast slight ones.) can anyone tell me workouts i should do, or explain what i should eat? i drink alot of milk, but i have a REALLY small appetite. please help, im unbelievably self consious of my looks, & would like to look better & be healthier.
April 6th, 2010 at 12:09 am
Try nutritional supplements definatly, along with consumeing more dense foods!
- Ensure Plus/ Boost Plus are great nutritional weight- gain supplements & are healthy with the benefit of probiotics/ omega 3’s/ 8+ essential nutrients/ a source of calcium & protein!
Consume either Ensure Plus, or Boost Plus twice per day, ontop of dailey regimes/ eatting- do not decrease.
(Chocolate flavours taste best heated in a mug in the microwave- tastes like hot chocolate, other flavours taste best chille)
Also try these dense food’s!
Whole dairy
- Whole- 3% milks
- Cottage cheese
- Greek yoghurts
- Added cheese (sliced/ grated/ shredded/ diced) – crackers, sandwhiches, salads, cassaroles, homemade meals, pastas, etc ..
- Added powdered milk to cassaroles/ oatmeals/ mashed potatoes
- Cream based soups/ sauces instead of broth/ vegetable based
Complex wholegrains
- Wholewheat pasta (with pesto/ cream sauce, added cheese/ extra vegetables/ optional lean protein- turkey/ lean beef- soy meatballs, chicken, shrimp/ scallops, ground lean turkey/ beef, etc ..)
- Brown/ long grain rice
- Couscous/ quinoa
- Thick- cut wholewheat bread/ bagels/ wraps/ pitas/ english muffins/ waffles/ flatbread
- Bran muffins
- Wholegrain crackers/ flatbread crackers (with cheese, hummus, peanut butter, or canned white tuna)
- Granola/ musili
- Wholegrain/ fiber granola bars (Nature Valley)
- Oat/ hot oatmeal made with milk/ added natural crunchy peanut butter stirred in
- Yams/ potatoes (mashed/ roasted/ baked) with olive oil/ margerine, milks/ cheeses, sour creams, herbs, cinnamain/ nutmegs, etc ..)
- Added whreatgerm/ bran to cereals/ oatmeals
- Added margerine/ olive oils to cooked vegetables/ startches/ pastas/ breads
Dense fruits/ vegetables
- Dried fruits (added to yoghurts, cereals, oatmeals, salads, trail mix, etc ..)
- Canned fruits in syrups/ added custard on fruits
- Fruit juices (Odwalla juices)
- Bananas/ avacados
- Apples/ celery/ bananas with crunchy/ smooth natural peanut butter
- Flaxseed oil/ peanut oil/ fish oil/ olive oil*
- Steamed/ cooked vegetables with added margerine/ olive oil/ grated- melted cream cheese)
- Canned vegetables (added margerine/ olive oil)
- Regular salad dressings
- Vegetable juice
- Crunchy vegetables & hummus/ bean dip
- Black olives
Lean meats/ meat alternatives
- Salmon/ fish- seafoods
- Canned white albacore tuna (in olive oil)
- Breaded chicken/ turkey breasts- fillets, halibit/ cod/ etc..
- Lean steak/ pork tenderlions – Lean beef/ pork pot roasts
- Ham steaks
- Lean ground turkey/ beef
- Nuts/ seeds
- Natural smooth/ crunchy peanut butters (sandwhiches, oatmeals, crackers, fruits- vegetables, milkshakes, etc..)
- Egg’s
- Quorn/ tofu/ soy
- Baked beans/ refried beans
- Chickpeas/ hummus
- Lentils
- Dark chocolate
- Redwine/ alcohols/ beers/ coolers
- Etc ..
Eatting some moderation dessert like foods (donuts/ icecream/ cakes/ chocolates/ etc ..) & fast foods wouldnt’ hurt ! You minus well enjoy it while you can for the weight gain process.
Hope i’v helped, goodluck!
April 6th, 2010 at 4:45 am
•Eat three main meals per day that include some type of calorie dense foods such as cheese, seeds, beans or any complex carbohydrate.
•At a minimum, eat three snacks per day. Snacks should be those that are high in calories, vitamins, & minerals but not high in sugar or fat. Nutritious snacks ideas include dried fruits, nuts, wheat crackers, protein bars.
•Add a dietary supplement such as Ensure, Boost, or Carnation Instant Breakfast between or with meals.
•Add powdered milk to soups, casseroles, shakes, smoothies, & milk. Add butter & oil to dishes. Such as a dab of butter in your oatmeal, or some oil in your pasta.
•Drink a lot of pure fruit juice or milk with & between meals. Juices that are mixed with two or more juices (such as strawberry-kiwi) are higher in calories than a drink that is only one juice.
There is also a product called GNC weight gainer. It is simply a powder that has 1,850 calories per serving. You just mix it with milk.
Other tips…
1) Count how many calories you eat in a normal day. Don’t change anything, just eat like you normally would & count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 & a half to 3 hours. To get big, you have to eat big! Remember that.
3) Weightlifting! Get in the gym & lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines & splits, read the workout routines & splits section.
4) At the end of that week, weigh yourself. You’ll notice you’re gaining just after one week! Now, don’t expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy & means you’re putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don’t sound like much? You can be gaining 5-8 pounds a month!
5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
Good luck.
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