How to gain weight: any dietician here?

[Deepak]

I am 24, 5'5" and weigh a paltry ~51 KG. So I am a few lucky on this planet who wants to gain weight. I want to be around 65 KG. What should I eat? Veg-NonVeg? Or rather how to increase apetite? And how to develop muscles (without going to a Gym)?

 

[K.I.L.E.R]

Why not just fil yourself up with McDonalds for a day?

I'm sure you will gain a little more than what you wanted but you could easily work it off.

 

[Captain Chickenpants]

First you have to realise that you cannot gain muscle mass without doing some form of excercise. You don't need to go to a gym but you have to do something, try picking a sport that will help you, or you can simply do excercises at home that will build strength try this site www.trainforstrength.com, the excercise routines listed there should be a good starting point.

In terms of food you should be looking at food with lots of protein , and a good amount of carbohydrates. For protein look at things like chicken and beef as they are quite low in fat as well. For carbohydrates eat pasta/rice/potatoes/bread basically starchy foods. Their are supplements and chemicals that help build muscle (creatine etc.) but I don't think they are worth it.

I am on the other end of the scale currently trying to lose weight
5'.9" 76Kg (down from 87 at the start of the yeart)

CC

 

[jvd]

Want to gain wait . Eat like a true italian .

Eggs for breakfeast .

For lunch a burger

For dinner a half a pound of pasta with ragu sauce and a steak. Eat untill u feel full but not so much that your going to throw up. You'll notice that every day u can slowly eat more.

But work out or u will become fat like i am

 

[sytaylor]

Protien and carbs.

As with any diet there should be a balance of everything your body needs, only you need to eat more. To increase your appetite, excercise more, one of those things you just gotta work at. Carbs before excercise, protien after.

 

[Simon F]

Just eat lard fried in more lard.

 

[Crisidelm]

Want to gain wait . Eat like a true italian .

Eggs for breakfeast .

For lunch a burger

For dinner a half a pound of pasta with ragu sauce and a steak. Eat untill u feel full but not so much that your going to throw up. You'll notice that every day u can slowly eat more.

But work out or u will become fat like i am

You're kidding, right? Eggs for breakfast, in Italy??? Burger for lunch?????

BTW, I'm 1.72 mt tall and weigh 61 Kg

 

[cristic]

Want to gain wait . Eat like a true italian .

Eggs for breakfeast .

For lunch a burger

For dinner a half a pound of pasta with ragu sauce and a steak. Eat untill u feel full but not so much that your going to throw up. You'll notice that every day u can slowly eat more.

But work out or u will become fat like i am

You're kidding, right? Eggs for breakfast, in Italy??? Burger for lunch?????

BTW, I'm 1.72 mt tall and weigh 61 Kg

I think in Italy it's more like pasta for breakfast, lunch, and dinner...

On a more serious note, just eat the sweet stuff (chocolate for instance) and some carbo-h and do some (whatever) sport... the sport part is really important to keep your body healthy while gaining weight ...

ps: i'm 1,70m and weigh about 70kg... but i have to work out in order to keep this figures

 

[London Geezer]

Like i said, you can eat like a pig, like a true italian, like a true american, sometimes it just doesn't work. trust me, we've been over this already on other threads.
i eat McDonalds at least 10 times a week, plus any piggy fatty food i can think of i cook myself when i'm at home, from pasta to burgers to ANYTHING.
It just doesnt work.
i'm 6'1, can't get past 73Kg... And if i skip just one meal, it goes down like a brik.... dont get it... I'm broke, can't afford to keep eating at this rate, but if i dont, i start losing weight...

 

[Deepak]

I think I am not ageing slower than others, I hardly look like a 24 yrs old, more like a 16-17 yrs old boy. I also need to tell I am in perfect health, haven't had any illness since longtime, touchwood. It is only that I am almost underweight.

We don't eat non-veg regularly (maybe once in a week), so may be I should have these everyday:

Eggs (2 per day) (Protein)
Milk (1 glass per day) (CH)
Rice (CH)
Cereal (Protein)
Chicken (fat)

What else?

And I should avoid junk food? And do regular exercise.

 

[Captain Chickenpants]

Looks good, but remember to try and keep your diet varied, otherwise you will just get bored of it and not stick to it.
Another web-site with recommendations for ratio's of protein:carbs etc.

http://www.ast-ss.com/asp/weight.asp

good luck
CC

[p.s.] I am shocked at the number of people suggesting sweets and fatty foods, shame on you all!

 

[Guden Oden]

Dee,

There's not much protein in cereal except oat and maybe some exotic grains they got abroad where I don't live, hehe. If you can get your hands on oat flakes in india you'll find it's an extremely healthy type of grain. You can make good porridge on it, lots of protein in oat and gelling fibres (very good for the stomach), vitamins, minerals etc.

Bananas are a good source of vitamins, minerals, dietary fibre and carbs.

Chicken is low-fat, except maybe the skin. Anyway, it's healthier fat than beef/pork. See it as a source of proteins instead (meat = muscle = proteins).

Eggs are fairly rich in fat - the yolk. You could hard-boil them and not eat the yolk if you like, or just not give a damn. Learn to make French omelettes. YUUUUUMMMYYYY! Also, Swedish pancakes are yummy too, I can give ya a great recipe if you want. You'll need a western-style flat-bottomed frying pan to make them though; woks are unsuited to the task.

If you want, you could eat the same diet you do now and just add a dietary supplement. Try Twinlabs Diet Fuel for example and mix a scoop of powder in milk rather than water and drink inbetween meals once or twice a day (twice if you work out, else once). You can find these sort of products in health product stores for fbodybuilders and such or at some gyms.

Good luck.

 

[PC-Engine]

Eat lots of chicken meat without the skin and workout.

 

[Diplo]

You could try eating this :

 

[sytaylor]

Eggs (2 per day) (Protein)
Milk (1 glass per day) (CH)
Rice (CH)
Cereal (Protein)
Chicken (fat)

What else?

And I should avoid junk food? And do regular exercise.

Absolutley, junk food harms your body in other ways than just gaining weight, thats not to say dont have a pizza at a restraunt, it means avoid fast food and burgers etc where possible.

You can never eat enough chicken to gain weight, and similar white meats or fish. I checked out the trainforstrength website linked above, and thats a good place to start if you don't have a gym nearby. Persistence is the key though.

 

[Paul]

You need to go on a bulking cycle.

Get on a good lifting split.

Eat until your full, than when your full eat again. Eat clean foods and stay away from junk.

Uh, take in a gram of protein per pound of your body weight(100 pounds = 100 grams of protein daily)

Drink more water.

And most importantly, eat like a horse, but this doesn't mean dowing a bunch of cakes and candies and even fast food for that matter.


At any rate, your a classic ectomorph.

 

[rabidrabbit]

Pork fat covered with chocolate
:? doesn't sound too disgusting.
And isn't chocolate considered quite healthy nowaydays, and pork fat too, according to some diet (some low carbohydrate diet?).

At any rate, your a classic ectomorph.

Ectomorph? Do you mean Deepak is an ectomorph, like those that were in Ghostbusters and Poltergeist

 

[Paul]

The ECTOMORPH

* Definitive "Hard Gainer"
* Delicate Built Body
* Flat Chest
* Fragile
* Lean
* Lightly Muscled
* Small Shouldered
* Takes Longer to Gain Muscle
* Thin

 

[zidane1strife]

And how to develop muscles (without going to a Gym)?

gene therapy, perhaps? You'd need cash, some persuasive skills, and it's risky.(supposedly new non-viral vector techniques that simply inject the raw dna, achieve safe gene expression for months... if you're going to do it I'd recommend you find out more about these new raw techniques and use'em, viral vectors can do some nasty stuff)

As for muscle-fat ratio, I've heard CLA(conjugated linoleic acid, supposedly something found in beef, and dairy products.) is good, it seems to make more of the calories go on to maintain muscle mass instead of fat.

The randomized, double-blind, placebo-controlled study is the first to document the long-term safety and efficacy of CLA supplementation over a 12-month period without additional lifestyle or dietary restrictions. This clinical trial is an ensuing study to previous animal and human trials that found CLA improves body composition by reducing fat and preserving lean muscle tissue.

CLA has been clinically proven to aid in the maintenance of lean tissue and may help tone the body without necessarily causing overall weight loss. It is thought to do this by decreasing the amount of fat stored after eating, increasing the rate of fat breakdown and metabolism - helping the body use its existing fat for energy - and decreasing the total number of fat cells....

At baseline, there was no difference between the groups for either weight, BMI, body fat mass, or lean body mass. After only 6 months of observation, individuals taking either form of CLA experienced a significant reduction in body fat mass, while those in the placebo group saw no change.

Daily caloric intake and exercise was not different between groups either at 0 or 12 months and thus most likely did not play a role in body composition changes observed in the CLA groups.

I'd also recommend calcium for improving muscle-fat ratio, I've heard a 120%(1200mg) to 130%(1300mg) daily intake is the best quantity, and speeds up the muscle-fat ratio change(more than that shows no increase in speed, IIRC). Of course you can't take more than about 50% of your calcium daily intake per meal(supposdly you absorb up to 500mg per meal, and the rest is not absorbed), so you should distribute it amongst a few of yer meals.
http://www.nutritionadvisor.com/calcium_weightloss2.htm
http://www.florida-agriculture.com/foodprograms/calcium.htm
http://health.discovery.com/centers/womens/calcium/calcium.html
http://my.webmd.com/content/article/23/1728_56703

"Even in the absence of calorie restriction, three servings of dairy a day caused a significant loss of body fat and an increase in lean body mass," Zemel said. "Total weight didn't change, but there was a corresponding improvement in lipids, blood pressure and insulin resistance."

http://www.active.com/story.cfm?story_id=10701&sidebar=573&category=eat_right

The yogurt eaters lost 22 percent more weight, 61 percent more body fat and 81 percent more trunkal (stomach) fat during the 12-week study.[than placebo]

http://www.scienceblog.com/community/article1474.html

And as others have said, an increase in calories will yield weight gain. Meats, particularly beef, is good(cla), but there are some bad stuff in it, so you have to make the choice.

PS There's also my favorite supplement RESVERATROL, no it's not a drug or cheap sh@t. It's found in grapes, and wines. You can obtain it in a grape or grapeseed extract, just make sure it's a HIGH QUALITY supplement. It activates mechanisms akin to caloric restriction, that is it should confer some of its benefits(slow the aging process, confer added tissue resistance to a vast number of toxins/radiation, protection against cancer, diabetes, cardiovascular disease, preserved muscle and brain tissue through the decades, reverts to/preserves youthful expression of vast number of genes, and the like). I recently read that the sirtuin(enzyme) it activates is one that orders the body to burn it's fat storage.( note: do not consume dairy and resveratrol at the same time, the proteins in milk have been found to interfere with dark chocolate polyphenol absorption, it's speculated it might do the same with veggie, fruit plant substances. So try to keep your veggie, grapeseed extract for a separate meal without veggies, ok.)

Guarente—who has made a career out of studying sirtuins—and colleagues have now found that a sirtuin called Sirt1 promotes fat metabolism in mice.

http://www.ncbi.nlm.nih.gov/entrez/...bMed&list_uids=12939617&dopt=Abstract

 

[London Geezer]

And how to develop muscles (without going to a Gym)?

Pray? Lots of extreme posistions in bed? Having weights at home? (that's still "not going to the gym")

Or you still have plastic surgery on you side.

But i think it's easier and less painful to go to the gym.