Gaining weight safely

[monkeygirl]

I'd like to (heck, I NEED to) gain about 10-15 pounds. I have no time limit, but soon would be nice. Every time I get sick I lose weight, and I really can't afford to lose anymore. The weight (or lack thereof) is affecting my training; lack of power, being knocked down constantly.

 

What I want is this: to reach my goal weight (somewhere around 110), and stop gaining weight. I don't want to get where I'm uncontrollably gaining weight. Considering that I'm genetically skinny, though, I should be alright. My mom tells me I won't gain any significant weight until after I've had children (I tell her that's never happening, but that's another issue...), with the way our line of women works.

 

So what kind of diet do I need to have? High carb? High calorie?

 

Understand that I work out 3-6 days a week between taking & teaching classes. In my health class I figured out I need about 1800 calories a day, based on weight/exercise levels. But that's just a rough estimate.

 

Is this something I need to see a nutritionist about? Truthfully, I don't want to make the trip, and I'm getting really sick of doctors (orthodontists, optometrists, physicians, hematologists... really getting annoying)

 

If anyone can help, I'd really appreciate it. Thanks!

[KickChick]

Most people would rather fit in your shoes but I understand that trying to gain weight can be just as difficult as trying to lose ... it is an adjustment that you have to make to your eating habits as well as your lifestyle. Diets do not work whether it is to gain or to lose.

 

Eat larger portions (more servings) from all the food groups in the pyramid thingee http://www.mckinley.uiuc.edu/health-info/nutrit/hlthdiet/pyramid.html except for high fat foods like ice cream and fried food. Eating extra fat will help you put on weight, but it's not healthy.

 

Don't limit yourself to three meals a day (the more meals the better ... up to six!). Eat healthy snacks throughout the day.

 

Save room for the most nutritious foods. Filling up on foods that have few nutrients, like diet soda or candy, won't help you reach a healthy weight.

 

You do need to ask your doctor/nutritionist for advice. He or she can help you figure out why you are underweight and make some suggestions that are right for you. I know, I know .. but as a teen it is important for you to develop healthy eating habits .... now!

[monkeygirl]

Thanks for your quick reply! I think I might have a doctor's appointment coming up anyway...seems like I go every month.

 

Arrrgh don't fill up on ice cream and fried foods?

 

hehe just kidding...I don't really pig out on that stuff much. Except, one time I was trying to gain weight so I ate...three bowls of ice cream a day *bows head down in shame*

 

It didn't work.

[Radok]

remember, muscle is heavier than fat. Try to build some muscle thru weight lifting as well as a 2000 calorie diet. see if that doesn't help.

[Ironberg]

I know I am not the one to be giving advice on the subject- but I've had some interesting experiences with it:

 

Definately weight lift. I have given up getting gym memberships so I just ordered and acquired a bowflex! I also drink protein suppliments which can get pretty pricy, so I have to compensate by trying to put more protein in my regular diet (ie big slabs of ham in my sandwiches). There was one week last summer when I was serious in both my training and weightlifting at a gym that I gained ten pounds.

 

Remember to use a spotter if you are trying to really rep out the heavy stuff. I know this from experience and never learned because the majority of my weight lifting was at home.

[KickChick]

As Radok and Ironberg suggested, try an incorporate some weight training into your workout. Start off with some simple free weights exercises.

 

Just checking up with you monkeygirl to see how the gain is going ... seems like I am having no problem gaining weight (and I don't need to .... its the holiday!). I know a little bit more about maintaining weight and losing weight (which I will then have to do after the holiday).

 

I have been reading lots of articles and came up with some more tips to gain that weight with minimal fat increase.... the healthy way.

• Eat 6 roughly equal meals a day, (as I suggested)
   
  Get 30g protein per meal. Use whey protein, tuna, chicken, milk, or other moderate quality sources.
   
  Drink 1-2 gallons of water a day.
   
   
   
  Eat roughly 20 times your bodyweight (in lbs) of calories per day.
   
  If you are moderately lean to begin with, don't be afraid of putting on a little bit of fat. Attempting to limit the amount of fat that you put on will almost certainly guarantee a slower rate of muscle increase. Fat can generally be dieted off at a later stage easily.
   
  Would you believe a cheap weight-gainer is chocolate milk. It has about 180 Cal per serving, with enough fat content to dampen the resulting blood-glucose peak from the high sugar content.
   
  If you're going to purchase a weight-gainer, don't buy one of these Mega Mass 4000, etc. products. These are usually caseinates / egg white protein with considerable dextrose or maltodextrin added. You would be better off buying a Met-RX ripoff (240Cal, 37g protein, 24g carbohydrate), and mixing it with skim milk.
   
  Have a "quality" meal at least every 3 hours.
   
  Eat your breakfast (high in protein) as soon as you wake up. This gets your metabolism started as early as possible and helps get your body out of the early-morning catabolic state. For any of you that may be taking creatine monohydrate, then eat your breakfast 30-45 minutes after your dose for max absorption.
   
  Immediately after your workout, get a good 30 gram quick carb snack. This will help to start the replenishment of your glycogen stores.
   
  Within 2 hours of the completion of your workout, eat a full high protein, high carb meal. This is the most important meal for protein.
   
  The day after your workouts, a time for recovery, is another period when increased protein is suggested.
   
  Get 8-9 hours of sleep a night. To make getting to sleep easier, eat a small carb meal before bedtime, and avoid significant protein. The carbsnack will help release l-tryptophan, a sleep inducer.

[monkeygirl]

Wow...I think I would heave if I ate that much.

 

I think one of my main problems is that I really don't like to eat that much. Add that to a general lack of hunger, combined with my *ahem* "cooking" skills....

 

However, I will concentrate on eating the 6 meals and drinking more water. (I drink maybe....4 glasses a day, currently)

 

Tomorrow may be a good time to gain some weight

 

Not being able to drive hinders this soooo much. I just can't get to a gym.

 

I honestly haven't weighed myself yet...lemme go run to the scale 96 lbs with clothes on.

 

That's bad even for me, but it's 3 lbs more than a few days ago.