Need Weight Gain Help : Community Message Boards
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asibole
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Fri, Jan 18, 2013 16:01
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Need Weight Gain Help
I am 29 and underweight. I have been almost all my life. I am 5'5" and weight 95 lbs. All my life the doctors have been saying I shouldn't worry, and that as I get older, I will start to gain weight, but I turn 30 at the end of January and am still 95 lbs.
I want to start working out to get toned and fit, but I don't want to lose anymore weight. Are there any websites or places to find weight gain diets? Any ideas that could help me? I'm so tired of being a stick person!
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4everblessed
San Diego CA
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Fri, Jan 18, 2013 17:01
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good luck on the weight gain
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catsmew
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Fri, Jan 18, 2013 18:01
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Weight gain help
Anyone with a constant weight is healthier than a yo-yoer over or under weight.
Gain the weight in a healthy way, if you gain it too fast you'll get stretch marks! Make sure you get and stay hydrated so your skin will accommodate the newly added weight. You will need to add another 3500 calories for each 1 pound weight gain, your not ill so relax and do this slowly! Maybe a 1/4 lb gain per week? Use healthy fats to gain with, ie, 1/8 avocado slice added to salads or in a whole grain bun, 1 tsp extra virgin olive oil per day, wild caught salmon a few times a week, flax seed oil supplement or flax seed meal sprinkled on anything. Oh walnuts everyday, organic eggs, just make sure your getting enough food each day for you BMR, you will need to eat even more if you workout a lot, Google a BMR calculator and find out when you should be eating everyday and start there. I did this to be able to keep losing without getting razor thin too quickly, the weight gain is distributed all over the body and not just in one area and it does work, just stick with most any reasonable plan and they work if you give them the time to. Take your measurements first then take them on a regular basis at a regularity that won't make you a wreck about your progress, keep us posted on how it goes, good luck!
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8191
CT
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Sat, Jan 19, 2013 08:01
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jjswbs2
Pittsburgh PA
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Sat, Jan 19, 2013 12:01
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You want to gain muscle and not fat so make sure you are Great advice from catsmew!!
also...
Eat plenty of protein and really good fats. For muscle gains bodybuilders sometimes aim for 1 gram of protein per day for every 1 lb of desired total body weight. (this is a generalization but a good place to start determining your goal intake). So let's say your goal body weight is 100 lbs, then you would want to get 100 grams of protein per day. This could help determine your overall calorie goal if you have a desired macro-nutrient ratio. Mine in around 50% calories from carbs/25% calories from protein/25% calories from fat or 50/25/25. Getting at least 100 grams of protein is 400 calories of protein so putting that into the ratio ...
800 carb calories or 200 grams Carbs
400 protein calories or 100 grams Protein
400 fat calories or 45 grams of Fat
EQUALS 1600 calories per day.
Add weight resistance training to build your muscles and add calories in the same ratios if you are not gaining. Adjust the ratios to suit your metabolism. We are all different and need to find the right formula that works for our situation. This might be a good place to start :)
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1144
Desert Hot Springs CA
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Sat, Jan 19, 2013 13:01
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asibole
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Mon, Jan 21, 2013 21:01
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Thank you so much for the advice.
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donnasim
Baton Rouge LA
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Tue, Jan 22, 2013 08:01
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Not me----
Oh what a position to be in---having to gain weight. It comes very easy for me......
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jjswbs2
Pittsburgh PA
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Wed, Jan 23, 2013 11:01
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Keep us posted on your progress!
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