I need weight gain advice

Question

im 14 years old, my weight is 40kg and my height is 5ft 4 1/2inches. im thin because of swimming. please suggest a diet and exercise programme without any supplements or protein shakes and all that.

i would like to gain fat and weight by the end of this month. atleast gain 10kgs.

Answer 1

eat lots and lots of potato chips. eat bread with lots of butter also dont worry about gaining weight it is  easier than losing it stay fit

Answer 2

you must take the food containing the fat

Answer 3

eat bore carbs and proteins.

cause those tend to build up better.[withouth being unhealthy]

things like red meat, beans, bread, pasta, rice, and potatoes are all good for that :].

also once in a while instead of a cup of water, down a big glass of milk.

that'll help boost your calorie intake quick.

for diet

besides simming, dont do any cardio, trust me swimming is enough.

maybe lift some weights, but thats really it.

make sure to increase your calorie intake a good amount!

-keri

ps. hope i helped

Answer 4

Eat lots of carbs and proteins. Eat whatever you like! Don't be afraid to indulge in a 6 layer chocolate devil's cake or something! :) Just try not to eat too much junk, because that can be unhealthy.

Answer 5

Eat more calories.This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.

Do the math. Eat larger portions and eat at least five meals a day.

Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.

Make smart choices for example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.

Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.

Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.

Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.

Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

Aerobics are great, right? Not for weight gain!

You need to exercise really hard and intensely to gain muscle mass

Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.

Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.

The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.

These exercises are best done under supervision, but they don't need machinery.

If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.

Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.

More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.

It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.

Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.

Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.

Answer 6

Hi,

First make sure that you do not suffer from underlying illnesses that cause weight loss or hamper weight gain.

You must eat more at each meal and have healthy snacks between meals. If necessary, take a meal supplement.

High-energy diet for the underweight

Here is an example of a diet that will provide you with sufficient energy to assist with weight gain:

Foods that should be included every day:

Full-cream milk: 750 - 1000 ml (3 to 4 cups)

Meat, fish, eggs and other protein foods: 3-5 servings (90 to 150 g)

Bread and cereals: 8-12 servings (e.g. up to 6 cups of starch a day)

Fruit and vegetables: 3-5 servings

Fats and oils: 90 g (6 tablespoons)

Healthy desserts: 1-2 servings

Menu

Before breakfast:

1 cup of tea or coffee with full-cream milk, 2 t of sugar and 2 biscuits

Breakfast:

Fruit or fruit juice (1 orange or 1 glass of orange juice)

Cereal with milk and sugar (1/2 cup of breakfast cereal or porridge, with ½ cup of full-cream milk and 2 t of sugar or honey, or 1 tablespoon of raisins)

Boiled egg or bacon or sausage (fry bacon or sausage in non-stick pan)

Wholewheat toast or roll with butter and jam (1-2 slices of toast or rolls with 30g polyunsaturated margarine and 1-2 tablespoons of jam, honey or marmalade)

Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)

Morning tea:

Milky drink (cappuccino made with ½ cup of full-cream milk and 2 t sugar)

or

Smoothy (process full-cream milk with fruit and honey in 1 glass – see recipe tips below)

or

Fruit juice with snack (1 glass of fruit juice with 30 g peanuts or dried fruit or an energy bar)

Lunch:

Soup (1/2 cup)

Meat, fish or poultry (120 g portion)

Potato (1 large potato or sweet potato, or rice or pasta)

Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)

Pudding (1/2 cup of boiled, sweetened or canned fruit with 1 scoop of ice cream or ½ cup of custard)

Roll with butter and cheese (1 whole-wheat roll or 2-3 whole-wheat biscuits with 2 t polyunsaturated margarine and 30g of cheese)

Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)

Afternoon tea:

Sandwiches with filling (2 slices of whole-wheat bread with 2 t polyunsaturated margarine and 2 T peanut butter or cream cheese with chopped nuts or egg mayonnaise)

or

Cake or biscuits (1 slice of cheese cake or 2-3 chocolate digestive biscuits)

Tea with milk and sugar (1 cup of tea with full-cream milk and 2 t of sugar)

Supper:

Fruit juice (1 glass)

Meat or fish or cheese or eggs (90 g portion or 1-2 eggs)

Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)

Starch (1/2 cup of cooked rice or pasta or potato)

Pudding (1/2 cup of rice or tapioca pudding or ready-to eat puddings or 2 scoops of ice cream)

Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)

Bedtime:

Milk drink (1 cup of Milo or Ovaltine made with full-cream milk) Biscuits (2-3 biscuits)

Nutrient composition

The diet outlined above should provide 12 600 to 14 700 kJ or 3000 to 3500 cal a day, and 100 to 120 g of protein. All other nutrients are provided.

It is estimated that a person eating this diet would gain 1 to 1,5 kg per week.

Tips for making smoothies

To make delicious smoothies, use the following:

1-2 fruits (peeled apples or mashed bananas, mixed with 1 T of lemon juice to prevent fruit from discolouring, or apricots, mangoes or fresh berries, or any other fruit in season)

1 cup of full-cream milk

2 T whole-milk powder

2 t sugar or honey

Place ingredients in blender. Blend till smooth and serve ice cold.

My favourite smoothy:

1 ripe avocado (peel, remove pip and mash with 1 T lemon juice to prevent discolouration)

1 cup of full-cream milk

2 t honey

Place ingredients in blender. Blend till smooth, chill till ice cold and serve with a pinch of nutmeg on top.

Enjoy Life

Answer 7

Dear friend,

Keep taking up your swimming exercise. Simultaneously, eat raw ginger (about 1/2 an inch) with salt, 20 minutes prior to dining (whether it is lunch or Dinner) . Take usual meal after 20 mts. Also take one table spoon of Oats boild in milk + sugar + Asgandh powder (an Indian herb). Take it for about a month. I am sure you will be benefitted with this. Don't forget to note down your weight before you start the treatment and then when you finish it.