November 26, 2009 10:09pm CST
I have a high metabolism so I don't really gain much weight. I eat a lot, but don't gain. I'm around 140 lbs. Do any of you have this? Can anyone give me some advice on how to gain some weight? I workout as well and my muscles are mostly what make up my weight. It harder to gain muscle mass due to my genetics. I'm pretty strong though and a lot of people underestimate me.
• United States
28 Nov 09
I agree with response number 11. Protein shakes and drinks will help, and yes, they are expensive. You already said you eat alot all day, so trying to stuff yourself with more food won't work. You seem to be doing fine right now so I think the protein drinks will help solve your problem. But do eat healthy, not just garbage all day. Good Luck!
28 Nov 09
Glad to see someone agree with me. Yes, they do help, but you'll have to consume it on a continuous basis. This kind of things will normally shows its effects after 3 months of intake, so don't go complaining around if you don't see any changes in your weight in the first month. You need to have a lot of patience and perseverance.
27 Nov 09
I've just lost a load of weight. I was never porky (had the same issue as you: high metabolic rate), but now I'm quite skinny... I lost weight by ditching carbohydrates (e.g. pasta, potatoes, rice, wheat, etc.), so perhaps you'd be able to gain weight by eating stodge? I wouldn't recommend it, though - it makes you feel all bloated and useless! Why do you want to gain weight?
• United States
27 Nov 09
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you. Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains. It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting. Protein powders and nutritional supplement drinks such as Ensure can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste. It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber. Dietary Supplements and Gaining Weight A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine (buy direct) and glutamine (buy direct). Some people who are very ill may need liquid nutritional preparations that are available through their doctors. Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. Use these tips and tools to help gain weight: * Start with this Calorie and Nutrition Guide to find out how many calories you will need to reach the weight you desire.* Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.* You can also use an online program such as Calorie Count Plus to track your calorie intake, your exercise and your changes in weight. Calorie Count Plus has a large data base of nutrition information for almost any food you like to eat.* Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.* Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.* Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.* Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.* Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.* Design a weight training program with help from About.com's exercise site and our weight training site.
• United States
27 Nov 09
Thank you for all of this information. I should probably take into consideration in eating 6 smaller portion meals rather than 3 large meals. I usually have 3 large meals a day. Maybe this is the problem. I'll try out these methods of gaining weight.
27 Nov 09
I had the same problem when I was younger. Now matter how much I ate, I rarely gain weight. Then I started working out. My body mass was just replace by muscles, yet my weight was still the same. Then I had an appendectomy. So I had to stop working out for a few months. But, my food intake never changed when I was working out. I was fond of eating rice back then. And I would chop some hard boiled egg and mixed it up with the rice. Plus whatever meat I was eating, I started to gain weight. Fast forward 15 years later, now I couldn't stop gaining weight. Of course it is good to consider everything greyhatter wrote up there.
24 May 11
Hello,I think feeding is very important in gaining muscle mass.You can make some researches about preference food of bodybuilders.On the second place stand the correct training of muscles,take a look at this article,it's about special training for gaining muscle mass.I think it should be useful: http://healthmad.com/fitness/the-best-exercises-for-muscle-mass/ Of course you must find the correct way and correct exercises for your body.It depend of your power status.I mean some of exercises are very difficult to make in corect number and series. Have a Nice Day!
2 Dec 09
I think you should not worry much about your weight. Instead focus on shaping your body, have muscle a little. Your body will continue to develop since you are still young. Meat can help you to gain weight around 100gms. of meat per meal. Although balanced diet is highly recommended. Sleep early and avoid too much stress.
29 Nov 09
hi Pplaya123, your problem is how to gain muscle mass? because if you have a high muscle mass, you will also gain weight, so if your target is to have a higher mass where in your bone density increases too.. the alternate solution for that is to eat foods rich in protein like soya food, red meat, or soya milk everyday even if you do not work out.. if this time still it does not works? better take protein supplements. if you are interested you can reach me thru my email at email@example.com. it is a 100% herbal supplement and will surely gain muscle mass + money back guarantee if you are not satisfied.. good luck..
27 Nov 09
Once when I was still working out, I was able to maintain my weight within optimal levels but I'm not really bulky, more like lean. I guess most of my weight is on my bones and innards, not much on muscle. But there was a time when I still worked out and I got caught up with a lot of work and lost a good 9lbs in about a month or two and I was nearing being underweight. When I found time to get my weight back to normal, I gained back my lost 9lbs within a week. All I did was pack up with proteins and carbs, mostly carbs. I'm a heavy rice eater but even if I eat heavily, my metabolism is too fast that I don't get fat and rarely gain weight. That time I regained my lost weight, I ate a lot but I was only eating twice a day, lunch and dinner. I was taking in meals good for three people for the whole week. What I also did was eat heavily, rest for 30 minutes to an hour then worked out just to make sure that the needed nutrients went to the right places rather than letting them go to waste. Probably a lot of fitness buffs (I guess all of them) would disagree with what I did then but it did work for me. Plus I got to maintain my weight within limits. Maybe it's a case-to-case basis so I'm not sure it would also work for you.
27 Nov 09
I have that same kind of metabolism, but I'm happy with my actual weight and I don't want to gain weight. For your situation, unless what some people might tell you, with that kind of metabolism junk food or rich in hydrates food won't make you gain a single gram. If you're 140 lbs that might mean you're a tall person, isn't it? Usually the only way is what you're already doing, gaining some muscle. Your body won't retain fat, but muscles as they get bigger they will weight more, increasing your body weight. Just keep it up at the gym :)
27 Nov 09
Looks like we are in the same boat, my friend. Some people believed that you can just gain weight by exercising. I'm not really certain about everyone else, but this is certainly not the case for me. I exercised a lot. And the sweat that I produced makes me look like that I had just came out from the shower. I'm pretty surprised when I see my weight going down the hill. Then I made a discovery (which may be obvious to everyone else), exercise alone is not enough, you need to provide your body with sufficient proteins for the muscles to build and add a little extra weight. After realizing that, I start to take protein drinks as part of my diet. And what do you know, my body starts to build up and my weight starts to increase. Before I weigh around 120 lbs, which is way too low. Now, after about 4 months with the protein drinks, I'm approaching 160 lbs. But just bear in mind its going to cost your wallet a bit.
27 Nov 09
I'm 5'7" (sometimes 5'8") and I weigh 140lbs. I used to weigh around 125lbs or so and that is pretty underweight. I've been on and off the gym for almost three years. I tried tuna diet to pack up on protein but that didn't help much either. I read a lot of magazines telling me to eat this and that but no results. What really helped was that I got a little more serious at the gym. I hired a personal trainer who helped me with the diet too. The diet he gave isn't really difficult to follow. Just eat 8 small meals a day. If you can't eat that much because of school or work, supplement the other meals with protein drinks or bars. In about two months I noticed considerable change. I'm not stopping at 140lbs because I want to buff up some more. Good thing is that I'm no longer falling below 140lbs even if I sometimes get to miss some meals. I hope this helps! And oh, genetics do matter too. Depending on your bone structure there is only a certain limit your body can support.
27 Nov 09
First, How I envy you. I am 140 but kilograms. ok, as far as I know, weight mainly depents on genes. It means that your size or weigt was defined the day when your were born. It can be changed through diet, excersise or medicine, but effect is little. I don't want to frustrate you. But that is true.