Gaining weight Tips required

Hi.. I hv been underweight throughout my lyf need your all support to gain weight and be normal..Im M/30yrs ...5'8" with 53kgs...pls suggest me gud plan n program to acheive 65kgs.. thanks a lot for this...Adnan

Hello Adnan...  If you're clinically underweight the best place to start is probably with your doctor.  You may qualify for dietician services to help you establish a good weight-gain programme.  You may even find you have some kind of medical condition which is making it difficult for you to gain weight.   I met a woman recently that had been underweight her whole life before being diagnosed as coeliac... and she was 60.

The best laymans tips are....

- Eat frequently.  Starting with breakfast, have a meal or a snack every 2 hours.   This makes it easier to eat the right amount.

- Choose high-energy, low-bulk foods.  (There's a list at the top of the message board).  You can eat a lot more of these foods before you feel full.   Supplement your diet with build-up shakes if necessary.

- Do strengthening exercises.  This helps convert the extra energy to muscle bulk.  Avoid strenuous cardiovascular exercises for obvious reasons.

I'd also suggest you use the CC food log to plan your food days in advance.   You're going to need 2500 calories every day as your start point, probably rising to 3000+ as you get nearer a healthy weight.   By planning in advance you'll be more likely to get it all in.

If you do go it alone and find that you're still not gaining weight then the suggestion to see your doctor is even more appropriate.  Best of luck

Original Post by adnankm:

Hi.. I hv been underweight throughout my lyf need your all support to gain weight and be normal..Im M/30yrs ...5'8" with 53kgs...pls suggest me gud plan n program to acheive 65kgs.. thanks a lot for this...Adnan

Hi,

Thanks for the reply.

I have planned the following diet program to gain weight and will start 1st Oct ..plzzzzz send your comments and suggestions....if any1 can calculate total calories for this will help me a lot...

Breakfast

2 nos Boiled Eggs

8 oz Whole Milk with corn flakes

Fruit - Banana

Peanut Butter 2 tbspn

 

Snack

White Bread 2Slices with Cheece

Mixed Nuts 1/4 cup

 

Lunch

Rice 2C with Cooked veg

1 cup plain milk yougurt

 

Snack

Furit Salad

 

Dinner

Rice 2C with Meat

8 oz Whole Milk

Fruits

 

Thanks

Adnan

How about entering your menu in the CC food log and letting that calculate the calories?  When you say 'cheese' and 'meat' you'll need to specify the quantity to get the calorie-count.   Use kitchen scales rather than guessing.   If you find the whole thing is a little on the light side increase some of the portion-sizes or add in some extra snacks or glasses of milk.  You could add a can of tuna in oil to your rice and vegetable lunch to increase the calories there, for example.

How come you're waiting a week before you start?

Ya...tats true...i am fasting this month and planning to get start this weight gain program immeditely after fasting month...

 

 

A very rough 2900 cal menu trying to keep things reasonably well balanced and making the most of high-cal, low-bulk foods....  Obviously you'd need to work out something based on your own preferences/budget.  Hope it helps.

Breakfast... 3 fried eggs, 2 slices wholegrain toast, glass of orange juice  (approx 500 in total)

Snack.... 3oz raw/unsalted nuts (approx 500)

Lunch....  7oz cup of cooked brown rice, 5oz cooked chicken (including skin), some vegetables or salad, cooked/dressed with a tablespoon olive oil.  (approx 600)

Snack.... A banana and a big glass of full-fat milk (approx 250)

Supper....  7oz grilled salmon (or other oily fish) fillet with a 6oz cup of cooked cous-cous, some vegetables or salad, cooked/dressed with another tablespoon olive oil.  Pot of plain yoghurt dressed with a tablespoon of honey (approx 800 in total)

Final snack.... 2oz dates (approx 250)

 

Hi

Thanks jane for ur suggestion, i will start with combnation of ur menu n see hw it goes..

Workout means what all I shud do...if i hv to do at home only without any equipments...plzz suggest..

She didn't say that you have to workout, she was using the phrsal verb "work out" as in modify and come up with.

But for the strengthening exercises, you could do bodyweight exercises such as push ups and pull ups.

Yes, sorry I meant 'work out' as in adjusting the plan.   Didn't mean to confuse you .    Agree with toasttoasttoast about the strengthening exercises.   That's a good way to convert some of this extra energy into muscles.  

Glad the plan outline was useful.  Try to get a good variety of foods rather than the same thing too often... swap 'rice' and 'cous-cous' for noodles, bread, pasta or potatoes, for example.  It stops you getting bored and your body will be better nourished.  And do try to use the CC food log to work out exactly what you're getting.  My calorie counts are very approximate.  

Good luck! 

Thanks a lot for your help n invaluable advises....hopefully I should get started with this program and improve on my weight...Will get back to u soon as soon as i start getting sum results...Thank U