Gaining Weight.

[TempleSlave]

Right then chaps.

I'm not a big fella, I had an eating disorder throughout my teenage years and weighed around the 7st mark (I'm about 5'9).
I started to put on some weight during my early 20's when I was better. I haven't weighed myself for years, didn't want to start the whole obsession thing again.

Anyway, all that's been behind me for a good few years, problem is that I can't seem to put on any weight.
I reckon I'm around 9.5st.
I don't have a massive appetite, that's for sure. I do try and get the recommended 2,500 calories though I'm not sure I manage it.
So, any tips for gaining weight?
- Protein shakes any good?
- More small meals/fewer meals but larger one?
- Any specific food groups that'll be good for gaining weight?
- And although I hate to say it, any exercises (bleurgh!) that'll help?

Ta.

Shakes - good. Whey isolate post workout, slow release one before going to bed.
Eat frequently, ideally every 3 hours.
Make sure every meal contains: good portion of protein (100+ grams of meat/poultry/fish), complex carbs - brown rice or quinoa are the best, some veggies, portion of fruit. Have some good fats as well - fish, nuts, avocados, cold pressed olive/nut/pumpkin seed/flaxseed oil.
Whole body weight training with heavy weights - general rep range 6-12.

[zojo]

The best way to put on some weight is to sneak in the extra calories. I used to drink protein shakes, but they had less calories than a regular meal...and fill me up. Thus, they didn't help me gain weight.

To sneak in calories try things like:

- a tablespoon of peanut butter before you go to bed
- add full cream milk to your cereal rather than skim
- I have a friend who loves ice climbing, to get extra warm by taking in more calories, he puts butter in his coffee.
- Back away from appitite supressants like coffee, smoking, etc...

[dajuggernaut]

A peanut butter and jelly every night before bed will have you packing on pounds in no time.

[cletomex]

PB (natural) is one of the easiest ways to get some extra calories. I will spoon it directly out of the jar and then eat some raisins at the same time. easy to get a boost in calories

[mark a h]

buy a weight gainer or even better,make one yourself and drink between meals.
2x1 pint of w/gain a day can give you 3000+ cals. plus the food you normally eat.
you cant do anything nut put on weight

[GAV]

Right then chaps.

I'm not a big fella, I had an eating disorder throughout my teenage years and weighed around the 7st mark (I'm about 5'9).
I started to put on some weight during my early 20's when I was better. I haven't weighed myself for years, didn't want to start the whole obsession thing again.

Anyway, all that's been behind me for a good few years, problem is that I can't seem to put on any weight.
I reckon I'm around 9.5st.
I don't have a massive appetite, that's for sure. I do try and get the recommended 2,500 calories though I'm not sure I manage it.
So, any tips for gaining weight?
- Protein shakes any good?
- More small meals/fewer meals but larger one?
- Any specific food groups that'll be good for gaining weight?
- And although I hate to say it, any exercises (bleurgh!) that'll help?

Ta.

Shakes - good. Whey isolate post workout, slow release one before going to bed.
Eat frequently, ideally every 3 hours.
Make sure every meal contains: good portion of protein (100+ grams of meat/poultry/fish), complex carbs - brown rice or quinoa are the best, some veggies, portion of fruit. Have some good fats as well - fish, nuts, avocados, cold pressed olive/nut/pumpkin seed/flaxseed oil.
Whole body weight training with heavy weights - general rep range 6-12.

I'd go along with what Temple said in terms of eating and training.

Whey protein shakes at workout time. I advocate taking one before and one after with some waxy maize starch chucked in it. Just taking a protein shake after is fine, but if you can afford the protein powder and WMS necessary, then the extra protein and calories from taking one before and after is a good move.

If you feel you don't get enough calories and/or healthy fats in your diet then there is no harm in chucking a tablespoon of extra virgin olive oil on top of your leafy greens which should be part of your meals.

[zojo]

ot sure if you are a coffee drinker, but I used to go to a coffee shop/starbucks and order a small coffee, but asked them to put it in a medium cup. With the left over space, I filled with cream.

[TempleSlave]

ot sure if you are a coffee drinker, but I used to go to a coffee shop/starbucks and order a small coffee, but asked them to put it in a medium cup. With the left over space, I filled with cream.

Following this way of thinking: french fries - perfect fattening combination of processed food, saturated fats and starchy carbohydrates. Dip in margarine for that extra trans-fat kick

[dberry]

Let's stop beating around the bush here gents, get on the juice, Livingstone.

['Frilla]

Let's stop beating around the bush here gents, get on the juice, Livingstone.

I second this.