for the peanut butter i got them from Ben's Independant Grocer in Publika, KL. One jar cost RM 14 and has 15 servings. Each serving adds 154 calories to your diet together with the good fats and good protein and less than RM1 per serving, now thats a steal for me.. lol

you can add ground beef as well... i was told the best way to make sure your beef is lean is to get the meat yourself and ground them at home, but i never tried, too much work lol instead i sometimes use burger patty (not ramli crap though, brand like darabif, can easily find this in any hypermarket)

go for salmon! i love salmon so much, its really easy to cook and has plenty of good fats + protein

i read in a previous post that you eat cashews and pistachios. i would suggest that you replace them with almonds instead. 1 cup a day has 800kcal and 30g of protein.

also, i would choose dairy over soy unless you are lactose intolerant or have issues with dairy products because when taken in large quantities, some studies have shown that soy isoflavones which are similar in structure to estrogen could effect testosterone levels in males. another recommendation would be to drink dutch lady milk either in its fresh or full cream variant.

granola bars are something that i would skip as well. just look at the ingredients and most of it are highly processed sugars. there are better alternatives for the calories and money spent on those bars.

if you're ever in doubt that you're not eating enough, then eat somemore.

Hi experts, need help gaining weight!

My background:
178cm / 55kg (underweight)

80% vegetarian 20% non-vegetarian
As vegetarian, I still take eggs and dairy products

Eating habit: 80% eating outside ; do have some time to prepare own food but usually I don't bother to

BMI – 17.36
RMR – 1519
BMR – 1518
TDEE – 2087 (my work is 10 - 20% physical)

I calculated my typical calorie intake - only 1200 cal (omg!)

Physical activity outside work: 1 hour exercise per week (badminton or swimming)

Health problems: none (rarely sick)

My objective: 60 - 65kg (not look like skeleton will do) - weight training can be a secondary objective
Question: I need to eat at least 2600cal to attain my goal?

Proposed Diet (Need Advice): Cals are estimated from livestrong.com
Breakfast: whole oats (50g) + banana (1) + bread (2slices) + cheese (1slice) = 500cal
Lunch: rice (200g) + mixed vege (200g) + egg (1) = 400cal Question: any other recommendation for eating-out vegetarian?
Tea-time: peanut butter sandwich (1) = 150cal
Dinner: rice (200g) + mixed vege (200g) + egg (1) = 400cal Question: am I getting enough protein? But do I need protein? Gaining muscle + weight train is not immediate goal
Pre-bed: whole milk (250ml) = 120cal
Total: 1570cal
Question: This diet is what I consider a lot but only 1570cal! Anyway to make this 2600cal and more enjoyable?

Hi there. Neat stuffs you got there with your BMR, TDEE and your daily meal planning. There are few things that I can comment/add on.

1. Weight training is a must. Why? Because, if somehow you do managed to consume your target daily calorie intake, all those extra calorie will goes into fat mass. Having a heavier body but with a lot of fat isn't a good view and experience.

2. As per what Darklight said, calorie is king when you are bulking. You can eat calorie dense food such as almonds (basically any type of peanuts), high fat milk (protein + fat). For protein, you can always go for more eggs (I consumed 5 eggs daily), whey protein (if you can't meet your protein requirement).

3. Since you are a vegetarian, it is quite hard to meet the protein requirement (cause most protein requirement comes from meat, chicken, fish) hence the need for whey protein (whey, not mass gainers).

1. OK

2. Seems like no short cut. I think combine almonds + milk + eggs + whey to reach 2600cal. But, I have tried raw eggs. Cracking and downing. Tastes and feels bad forcing myself doing it everyday. Eventually, I gave up. So, I'm looking to learn creative and fun ways of doing it.

3. OK

What happened to you? Protein makes you fat?

Hard-boiled, half-boiled, poached, sunny side up, scrambled. I always eat mine half boiled mixed with marmite with toasted wholemeal bread in the morning and scrambled in the evening. Yummy

do cereals in the morning.. veggies without rice for lunch.. and oatmeal with fruits for dinner or just fruits.. plus exercise every other day.. you will be slim in no time!

Yeah. You'll lose a lot of water weight, you'll lose a little bit of fat but what most important thing is that you'll lose your muscle which is the calorie burning factory in your body. Using this kind of diet will be counter productive in a long run because your weight loss will start to diminished and you'll gain weight very easy.

Hey guys, since Nov 14 till today (Dec 16) I've gained 4kgs (71kg now) using gain weight plan (got skip sikit sikit la ) . Very mahal to maintain....

Is it normal to gain 4kg a month or still can do better?

Anyways, is there an iPhone app that show us which food gives more carbs / proteins / and etc?

This post has been edited by dealer.merchant: Dec 16 2012, 09:03 AM

Take it slow. If you are aiming for weight increase via fat mass, 10kg a month can. But if you aiming for all those weight gain from muscle mass, there are certain amount of muscle mass you can gain in a month. How much? Depends on the person but it is not much.

Go to http://www.fitday.com/

There's an app for iphone

That site is for losing weight

and thanks for the app but must pay

This post has been edited by dealer.merchant: Dec 19 2012, 06:45 PM

do they have a proper link for gaining weight? I find through many pages yet don't have.

---

Added on December 27, 2012, 1:39 pmany link for this information?

This post has been edited by eligible: Dec 27 2012, 01:39 PM

is there any exercise to make my arm look bigger. i have skinny arm.

THIS could help?

Hello experts, I've been trying to gain weight for awhile now but no result and always end up staying at the same weight or drops.

168cm/ 43kg (extremely underweight)

BMI: 15.2
BMR: 1382
RMR: 1400
The total calories needed for me to maintain is : 1680/day

Exercise work: Rarely, I do have dumbbells at home but I don't exactly know what exercise is suitable for weight gaining. I used to go for marathon and loves jogging but I stopped about a year ago.

Health problems: Eczema, quite serious, can't take in too most seafood except fish.

Objectives: Attaining a normal BMI/ 65kg

I have very limited access to foods that can provide sustainable amount of calories.
What I have at home; Bread, oats, eggs, milk, manuka honey, cereals (not imported ones), jams.

I need advice on what I need to eat and how much I need to as I've been going nowhere for quite a long time.

Thank you

Hey man. I have the same height as you but my weight is at 90kg +. Wanna trade some fats? Hahaha. I would really want to be thin

Seems that you've done your homework and that's a good way to start your weight gain journey. Mind if I ask you, are you a student? Your food availability seems to be indicating it.

What I would suggest is to go for a good food high with calorie. Spaghetti + lots of pasta + cheese would be a very good idea. High in calorie, should be high in protein (if you make the sauce with minced meat and cheese).

Yes a student, just finished SPM so I have alot of free time now
Can I add in bacon into the sauce? or shredded chicken breast would be better?

Actually you can add anything into it as long as it is a protein source. However, if you only increase your food consumption without doing any exercises, all the weight gain would be fat and it is not a good sight to see.

What I would suggest is for you to venture into weightlifting. Combine with sufficient food + good exercises routine, you can add valuable muscle mass into your body frame.

Which one do you prefer?

1. To have weight at 75kg but fat, lazy, might be forever alone, lack of social life (due to not so good appearance)
2. To have weight at 75kg where ladies ask you 'awak bersenam ke?'.