Getting started on weight gaining

Hi,

I am 18yrs old 6'1 and weigh about 143lbs. I think me being skinny has always been a source of low self esteem for me. I'm sure nobody even suspects me of having low self esteem , but senior year in highschool it just escalated to the point where I became embarassed to take my shirt off at the pool and even afraid of hugging a girl and them finding out how skinny  I really am. Guess I am mostly afraid of being rejected for being skinny.

I was just venting right there, but I realized I do have bad eating and sleeping habits. Somedays eat too much or other days I eat too little. That is because I pretty much wait for the food to be put on the plate instead of feeding myself when I am hungry. So basically I figured out I have to take better care of myself.


Am looking to start eating about 3100 calories a day and exercising at the gym to gain weight. Could yall give me any easy to make foods with high calorie count or good snacks? I don't know where to start really.

Srry for the double topic, the first time I tried posting this it said it couldnt find the board anymore , then I just rewrote it again.

Start by making sure you're getting at least the energy you need to maintain and then add on an extra 500-1000 cals for gaining purposes.  Since you're 18, this site will be helpful.... http://www.bcm.edu/cnrc/bodycomp/bmiz2.html  With you current stats and assuming that you're active for an hour a day you're looking at 3300.... so gains could start when you hit 4000.  A little higher than your original plan.

There's a 'sticky' thread at the top of the board on good  high-cal, low-bulk food choices for gainers.  Any food is good, really, as long as it gets you to the calorie total so don't be too worried about whether it's strictly healthy or not.  Try to avoid things like protein shakes if you can.... real food is much better for you.

Next step is to make sure you're eating & snacking regularly... This means starting every day with a good-sized breakfast and probably having something to eat every 2 hours.  This takes a little dedication and planning.  Nothing else can afford to get in the way of you having a meal or a snack.  If it means you need to have a stash of high-enery snacks for emergencies or that you need to set an alarm to remind you to eat.... that's how it goes.

Work out your menu in advance if you can.  If you plan meals the night before, say, you've got chance to adjust if you can see you're coming up short.  Whereas if you only log your intake at the end of the day it's too late to make up the deficit

Regarding exercise the best options are those that build muscle, strengthen and tone.  That converts some of the spare energy you're creating into lean tissue.   You have to avoid strenuous cardio exercises since this only burns off the energy you've spent all day trying to eat!

Finally.... if a girl likes you they won't care how skinny you are.  What is very offputting, however, is when a man lacks confidence and skulks in the shadows hoping not to be seen.   Girls respond to personality, a nice smile, sense of humour, intelligence, kindness, confidence..... Some like thinner men, others like chunky ones.   So gain weight, by all means, but work on developing your confidence at the same time....

Hi. First I am sorry about your low self esteem. I can relate as I have always had that. I encourage you to yes gain weight but also find way to make yourself feel better about you through caree,hobbies,relationships. You bring more to the table then your looks. Anyhow you will need a lot of calories being young,tall,male. I agree probably with over 4000. Many young guys eat more then 3000 to maintain. When I was eating like 4500 a day to gain and I was 5 7 only female/sedentary. I thought in 2's. 2 sandwich for ex. 2baked potatoes. It made me feel like I was eating less since there was more condensing.3 meals/3snacks.

www.stronglifts.com

nuff said