Hello to all,

I'm a 19 year old male and I have trouble gaining weight. My current weight is approximately 52kg and I stand at 178cm.

I eat normally(sometimes even more than what my heavier friends do) but somehow, my weight has been stationary for the past couple of years.



Breakfast :
Glass of milk + nestum
Couple of eggs including the yolk.
A bowl of pork noodle(varies) or other regular coffee shop delicacies.

Lunch :
Rice + meat + vegies + egg.(again, varies) OR fast food like McD.

Teatime :
Chicken ham sandwich. and fruit juice, mainly apple juice home-made.

Dinner :
Rice + meat + vegies + soup.
Fruits afterwards.

Supper :
Burger or instant noodles or mamak or yoghurt bars + milk&nestum


Besides that, I'm currently doing push-ups + squats + dumbbell lifting everyday unless my muscles are sore. (Is it possible to continue the exercises when your muscles are sore?)

Any suggestions or tips are welcomed.

Thanks in advance.

This post has been edited by lonelydevil: Apr 14 2009, 07:55 PM

I have a similar problem like yours, cept that i'm a lil bit shorter so perhaps it balances my BMI.
Anyway, I was really underweight before this, probably bout 45 kg. Then I started forcing myself to eat, of course I have my limits. Eggs everyday, supplementary drinks and supper at night. Gained bout 5 kgs in two months. Still going for more.. hehe

Btw, does your parents have a history of being underweight/unable to gain weight during their childhood days? Cos genes do come into play too..

This post has been edited by kink_ass: Apr 14 2009, 12:27 AM

Hi, thanks for your response.

I've been reading articles and such recommending me to consume XXX amount of calories but my question is, how do you know how much of calories are you consuming from a certain food?

mcdonalds list their nutritional facts... it is there

u can do weight training, as usually muscle mass weight a lot, as u work ur muscles ur bones will increase in size n become denser to support d weight. if u eat a lot of carb, u will put on weight in fats. all these leads to a higher weight.

In short, to gain weight, which is more important? carbohydrates or protein?

Of course, to gain weight in a nice way, not becoming fat.

keep in mind, there is no fast way. even bodybuilding takes lots of time. you can gain weight, but must do it healthily. gaining weight but all in flabs no use also....right?
just keeping it in check

why all skinny ppl like to say this?
Come stay with me and see what i eat, the amount i eat...
then only u compare.

BTW, i am 180cm and am double your weight.
You wanna gain weight, lift weights + eat more.

Just eating moar alone will cause u to have a huge tummy in ur mid section
which i'm sure it's not what u want.

skinny ppl owas think that they eat alot.... and they so call eat alot maybe....

breakfast 2 piece of roti OR a big bowl of noodles + kopi

Lunch - zha fan (extra rice)

Dinner - watever mom cook.

Eat nothing til until 1 or 2am then sleep.

So.... tats wat they so call i eat more than fat ppl. 1200cals a day. HAHA.

eat more. about 3000kcal per day. then if still not growing, something wrong with u. lulz

morning eat rice + some chicken + some peanuts - 600kcal
mid morning eat 3 slice wholegrain bread + 3 egg white + half egg yolk + fruit - 350kcal
afternoon eat rice + some beef + some vege + some peanut - 600kcal
tea time eat 3 slice wholegrain bread + 3 egg white + half egg yolk +fruit - 350kcal
dinner eat rice + some fish + some vege + some peanut - 600kcal
before sleep drink 250-300ml low fat milk - 150kcal

total about 2600-2700 kcal a day. So can you eat something like this ?

edit : typo

This post has been edited by kurtkob78: Apr 14 2009, 12:50 PM

morning eat rice + some chicken + some peanuts - 600kcal
mid morning eat 3 slice wholegrain bread + 3 egg white + half egg yolk + fruit - 350kcal
afternoon eat rice + some beef + some vege + some peanut - 600kcal
mid morning eat 3 slice wholegrain bread + 3 egg white + half egg yolk +fruit - 350kcal
afternoon eat rice + some fish + some vege + some peanut - 600kcal

before sleep drink 250-300ml low fat milk - 150kcal (add mine in, supper food at kopitiam, porridge, noodles, rice..etc)

i was around the weight too.
in general what i did was, increase calories intake per day(not junk food), do more intense weight training, less cardio.

LMAO 1200kcal..
i eat 2800kcal a day...
i need 2500kcal to maintain, i burn 300kcal thru exercise.
if i'm lazy, that 300kcal goes to my waist.

in my opinion, u should go and build some muscle. register urself at a local gym. take a higher protein and calorie diet and work out.

u'll look better, if eat too much and dun exercise, not healthy. since u want to gain weight, might as well build some muscle rather than accumulate fat.

are you single or in a relationship?

I suggest those skinny ba$tards (I'm a skinny ba$tard trying to gain muscles as well =) read these 2 thread which is pinned on top of the forum.
(Duh, why don't these fellas at least GLANCE through the pinned section?! )

Why aren't you growing:
http://forum.lowyat.net/topic/367750

Proper pre- and post- workout nutrition:
http://forum.lowyat.net/topic/350964

After you read them, then post more specific questions. It's really difficult to answer super noob questions that are too vague.

Thanks for all the constructive comments and opinions.

As for the worthless and nonsensical replies, i.e. in a relationship or not, sheer mockery, thanks alot as well. I'm sure you are someone who succeeds in life or probably too successful until you have the excess time to troll the forums.

Cheers.

---

Added on April 14, 2009, 5:44 pmI've read both topics and it's hard to adapt instantly to both guides above. All I'm asking for is a basic guide on what to eat n where to start...

Note that I'm not intending to have a bodybuilder's body as some of you here have. My primary goal is to achieve a higher weight compared to what I have now.

If you think this is a super noob question then I'm sorry.

---

Added on April 14, 2009, 5:49 pmI know you have a great body with 90kg weight(yes i've read your training journal) but please, understand what I say before you throw criticism.

My problem here is, I eat the same as a friend who weighs 65 kg but I'm only 52kg.

To make it simpler,

A & B eats the same amount of food. Occasionally/sometimes A eats more than B.
A weighs 52kg
B weighs 65kg

From the very start, I did not state that I eat more than fat people. period. I was merely seeking a reason on why am I not growing eventhough I'm on the same diet as heavier people. (yuanwu has cleared my doubt below, thank you)

Besides, I was comparing myself with a friend of mine, I'm pretty sure that im not just 'thinking that i eat more' because its a fact. i dont get why do u have to mock me?

Anyway, thanks for ur enlightening comment...

On a sidenote, I've been doin push-ups, squats since the past week. I also lift dumbells everyday for the past week. I hope that it's a good start. Kindly advice.

This post has been edited by lonelydevil: Apr 14 2009, 08:18 PM

Ah, good that you actually read it.
Sorry about my behaviour. I apologise.
(anyway, it's still a too general a question)

Why don't you post your daily intake of food, including the portions(calculated in bowls, grams, biji, or fist size)?

I know one good way to gain muscles (gain fat if you don't workout) is LOMAD---1 Litre of milk a day (or more!).
stronglifts.com actually suggests a gallon of milk a day (approx 3.5-4.0 litres), which is a bit expensive.
Go start lifting weights with a good programme, and LOMAD (or more). LOMAD is really effective.

In any case, I believe you have high metabolic rate. So when you said you're eating 'more', you're only comparing with your friends. You're not comparing it to your metabolic rate. So, it's still not enough (for you).

An example of an extremely helpful and constructive reply!

Thank you so much bro!

And about your last paragraph, I guess you're right. I feel hungry very fast, as soon as 2 hours after my meal.

My daily intake of food (note that in my first post, I have never said that i eat ALOT (i merely stated that i eat more than some of my heavier friends and the reason i'm not gaining weight as opposed to my friends has been answered by yuanwu above)so i hope that this bs does not repeat itself) :

Breakfast :
Glass of milk + nestum
Couple of eggs including the yolk.
A bowl of pork noodle(varies) or other regular coffee shop delicacies.

Lunch :
Rice + meat + vegies + egg.(again, varies)

Teatime :
Chicken ham sandwich, fried rice. and fruit juice, mainly apple juice home-made.

Dinner :
Rice + meat + vegies + soup.
Fruits afterwards.

Supper :
Burger or instant noodles or mamak or yoghurt bars + milk&nestum

Do you sleep late?
You're 19 and with such high metabolic rate, it probably means you're still growing like a bamboo (envy... envy. I not just skinny, I'm short too)... if you have enough sleep.

Wooo... Your diet is not too bad. Except the burger and instant noodles for supper. You're actually eating quite a lot, but still not enough X^D
Your metabolic rate is crazy (Damn, envy your age again).

Maybe you want to add peanut butter to your meals. Peanut butter is high satiety (Steffi brand is sugarless). You'll feel full longer. And it's good protein and fat!

LOMAD. It works for me. <--dayummm, this sounds like a corny American advertisement. X^D

What do u mean by 'if u have enough sleep'? Does sleep affect growth-rate? I'm kinda blur when it comes to health lol. and to answer ur question, yea i guess im guilty of late nights.. i usually sleep at 1.30am -2am.

Do you think there's a possibility of tape worms or any parasites in my intestinal tracts?

This post has been edited by lonelydevil: Apr 14 2009, 07:15 PM

sleep does affects your growing rate, during your sleep, your muscles repair itself after your workout.

Sorry dude, i m apoligize for any bad assumption that i had made earlier. The reason tat i m in such a vain is tat this kind of question has emerged quite often and the solution owas stated on the sticky which posted by darklight79 on the topic " reason why u r not growing" i think iamyuanwu did gave u tat link.

However, for ur cases u may try to read through all the sticky and u may start ur question in the strength and bodybuilding sub forum and there is a bodybuilding v5 thread for all the infor that u may need to gain weight.


By the way, if u wants to gain weight, most importantly is ur daily calories intake. It can be calculated but somehow this things goes by result. Since every individual has their own metabolism rate, some are high and some are low, for me my metabolism is kind of slow and therefore i put on fat quite easily and hard to burn it off. so do a simple calculation like weight in lbs x mulitplier = daily cals intake needed; the multiplier can be 14-20 depends on ur metabolism rate. and if u want to bulk up, add in another 200-500cals for ur daily cals intake. And make sure ur micro nutrient is going well too. U can read all the elements that u need to bulk up in all the stickies that we have there, those are the golden rules to make sure that u will gain weight and supplemtn is not really neccessary if u have time to cook and stuff like tat.


Anyway i m 90kg yes, but i m not big, my tummy is.

Thanks bro and no worries.

Heading over to the sub-section now!

low glycemic carbs and protein.

Here is the list of low glycemic carbs that are good for gaining weight and have lots of healthy benefits as well.

http://www.the-gi-diet.org/lowgifoods/

For hardgainers with high metabolism. I suggest something like this: This is my daily log.

7:00 am Breakfast Item
Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat
3 cups Bran cereal, all varieties
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

9:00 am Snack Item
Portions Item Portions
4 oz Cheese, low or non fat
2 cups Grapes
18 Peanuts

11:00 am Mid Meal Item
Portions Item Portions
8 oz Chicken breast, skinless
3 slice Whole grain bread
1/3 tsp Olive, Flax, Hemp or Salmon Oils
4 tsp Mayonnaise
2/3 cup Applesauce

2:00 pm Snack Item
Portions Item Portions
21 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 cup Peaches, canned
1/3 cup Oatmeal

5:00 pm Dinner Item
Portions Item Portions
10 2/3 oz Whitefish
3 cups Carrots
2 cups Celery
2 Lemons
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
1/2 cup Pasta

8:00 pm Snack Item
Portions Item Portions
2 cups Milk, low fat (1%)
14 grams Protein powder
1 tsp Olive, Flax, Hemp or Salmon Oils
1 cup Strawberries
1/3 cup Oatmeal

IF YOU STAY UP LATER THAN 12-grab another protein shake.Although you seriously should get 8 to 9 hours sleep. Doctors have found that the best recovery hours within the body actually are from 8 pm-zzz. Of course being a college student that is pretty hard to maintain with social life and college work. So just grab a shake,no harm.

Yes consuming protein shakes are extremely helpful to gain weight, as mentioned by the sites below.

http://www.buzzle.com/articles/protein-sha...ain-weight.html

http://www.bodybuilding.com/store/gainers.htm

If you guys are interested to gain weight/build muscles with the help of top quality protein shake products just leave me a PM and I can give you details.

hi...
i have really similar problem with u before...
before this my weight is 50kg n my height is 173cm...
then i follow my friends to the gym and eat 6 times a day...
now my weigt are 56kg after 3 month also my body looking good...

hi lonely devil,
after looking at how you eat, you should be overweight by now...
it make sense if you are eating that amount of calories, and your thin body just can burn around 1300 cal, the balance cal should be keep and store in your body as fat.
if by now you go and do medical check up on your visceral fat and body fat, you are having extra internal fat that can lead you to serious diseases and illnesses even you are thin.
THE problem in your body is your absorption system, which is your intestine.
you eat alot, but not well absorb.
you are young, if you have time and money to risk your health, you can keep eating...
lots of thing in your life need to change, if you want to improve your health.
anyway, let me know if you want more details on how to improve your absorption system first.
good luck

have at least 2 half-boiled eggs daily after exercise, will work

seriously ..dude

later will post thread about how to loose weight pulak. fast food not good for health yo