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SallyHarmony
Butterfly
Joined: Oct 23, 2008
Posts: 15
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 Posted: Thu Nov 06, 2008 4:36 am Post subject: |
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Hi...
I'm 14 and 7 months old, I weigh 35 kg/77 lbs and I am 154cm tall.
I really want to put on weight as I am underweight although I look slim I don't look too thin. I feel silly because I started breast development over 2 years ago (buds) and nothing else has happened. I have no boobs and my periods havent started. I started my growth spurt in August.
Can anybody please help me because I'm going out of my mind!... |
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Arbie
Educated Stupid
Joined: Mar 23, 2007
Age: 28
Posts: 1776
Location: Near Greenville S.C.
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| Posted: Thu Nov 06, 2008 1:34 pm Post subject: |
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| Ample heaps of sweets. Sugar, High fructose corn syrup, Ice cream, Coca-cola/Pepsi/Doctor pepper. Donuts, krispy creme, those fried pies with fruit filling in the middle, cake, cookies, sugar biscuits, cream cheese danish, moon pies, candy bars..etc..etc.. |
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Guido
Hummingbird
Joined: Nov 04, 2008
Age: 32
Posts: 22
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| Posted: Thu Nov 06, 2008 3:57 pm Post subject: |
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Putting on weight is bascially as simple as "calories in vs. calories out". Burn off more than you consume and you won't gain weight. Eat more than you burn off and you will.
Go to www.fitday.com and you can start a profile and start tracking what you eat. You can establish your BMR (basal metabolic rate - which is the calories you burn on a daily basis through your normal activities).
From there, if you are looking to put on quality weight, start lifting heavy. That means compound movements using free weights such as squats, bench, deadlift, pullups, and overhead lifts.
Consume 500 calories per day over your maintenance calories. Try to consume 1gram per pound of bodyweight of protein. You should gain 1 lb of quality mass per week. If not, then bump up the calories even more. Keep doing that for a few months and you'll notice some profound changes.
I managed to go from 140 lbs (which I had been stuck at for about 9 years) to over 190 lbs in about 7 or 8 months and I was a LOT stronger. I'm now at about 210 lbs and much stronger and just as lean (bodyfat percentage-wise) as I was when I weighed 140. |
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ToadOfSteel
Unlovable
Joined: Sep 24, 2007
Age: 21
Posts: 4904
Location: New Jersey
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| Posted: Tue Nov 11, 2008 9:09 pm Post subject: |
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One word: McDonalds.
If you can stomach it, that is. Otherwise Wendys or KFC will do...
I've got the opposite problems. I'm quite a bit overweight (BMI of 37), but on the other hand I'm incredibly strong, especially in the legs... I can accelerate and sprint really fast, but can't maintain a running speed for more than 1,000 feet (~300 meters)... and if I can get my weight behind any strength-based activity I can get quite a bit of power into it...
I want to get my BMI down to 25 (the upper limit for healthy weight), but I have a lot of muscle mass so even if I burned all of my fat off my BMI would probably be somewhere 26~28 or so... |
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traveller011212
Phoenix
Joined: May 27, 2008
Age: 29
Posts: 519
Location: Right here!!
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| Posted: Tue Nov 11, 2008 11:48 pm Post subject: |
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For good weight you want to lighten up on the cardio and consume more GOOD foods.
I also recommend doing power moves, or exercising your fast twitch muscles. |
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HD3H
The Lord and Master... Nemesis of DeLoreanDude
Joined: Sep 23, 2008
Age: 18
Posts: 4678
Location: Denmark
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| Posted: Wed Nov 12, 2008 2:07 pm Post subject: |
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Do heavy exercise.....
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It Aint Easy It Just Proves How Great I Am...
http://www.spectrumforums.com/ |
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jaymannj
Tufted Titmouse
Joined: Jul 17, 2008
Posts: 34
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| Posted: Sun Nov 16, 2008 8:34 pm Post subject: |
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Ha u got it easy... u have no need to worry... all u gotta do is lift and protien... just go to the store and pick up some whey protien... get a gym membership and just lift and run so the weight ur gaining is muscle not fat... if you just bulk up with fat ur gonna be sad in like 10 years...
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Dirtbiking and Paintballin for life... pure adrenaline freak..
Kickin ass since 93' and still doin it |
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rjay09
Raven
Joined: Jun 11, 2008
Age: 21
Posts: 117
Location: West Chester, PA
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| Posted: Sun Nov 16, 2008 10:35 pm Post subject: |
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My situation is the exact opposite of the OP (heavy frame, slow metabolism), but perhaps I can still offer some useful advice.
If you are not allergic to nuts, then snack on them whenever you can. Pick up some cans of mixed nuts and eat.
Add generous amounts of olive oil to your meals.
You can take in a lot of calories fast from these two foods. 2 tablespoons of olive oil has almost 240 calories, and that is much less than the "generous amounts" I had in mind. Just pour it on! Mixed nuts have about 200 calories in 1/4 cup, which is about half a handful (for me).
Or if you dig weights, check out SQUATS AND MILK. |
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anna-banana
indifferent peapod
Joined: Aug 31, 2008
Age: 26
Posts: 5370
Location: Europe
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| Posted: Sun Jan 25, 2009 4:49 pm Post subject: |
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hey guys I think I've found a solution, I've put on 2 kilos recently and it must be the first few kilos I managed to gain since puberty.
the answer is- granola with full fat milk  the one I recently got addicted to is 500kcal per 100 grams, it's chocolate or fruit (actually fruit is a bit more caloric) and it's so good I've been eating like 3 bowls of it a day for the last moth.
I still look like a malnourished 12-year old boy, but working on it :p
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not a bug - a feature.
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RandomKid
Phoenix
Joined: Jan 04, 2009
Posts: 1644
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| Posted: Sun Jan 25, 2009 7:31 pm Post subject: |
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I would try exercising. I know it sounds silly but muscle weighs more than fat. So try putting on weight the healthy way.
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Lyssa
14 y/o with PDD-NOS/AS,OCD,ADD
Purple belt in TKD. |
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Heartcooksbrain
Deinonychus
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Joined: Jan 23, 2009
Posts: 342
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| Posted: Sun Jan 25, 2009 7:40 pm Post subject: |
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| MR_BOGAN wrote: | | Kauf039 wrote: | Do you mean gain fat or gain weight? If you are really slim, with a high metabolism, the best way to gain weight would be to work out. Gain musculature.
If you want fat, shift your meals later (breakfast a ways after you wake up instead of right when you wake if you eat breakfast and supper or second supper right before bed), make sure to keep with 3 - 4 nice sized meals per day... and give it time. Don't know why you would like to gain fat though... |
FAT!!!
Fat is needed to make muscle, when I did do weights what happened was I became stronger in some areas and weaker in others. My body started to burn off muscles that it wasn't using. That is why fat is nessesary. Also fat is energy storage, I can quickly become run down when doing physical work, but if I've got food I can work and work. |
Find your maintenance calories (calories needed to maintain your weight), and increase calorie consumption by 300-500 preferably you should eat mostly clean+healthy food or fat gain could become undesirable. That is what I'm doing to gain 30 lbs with an ecto-meso body type I find it in the medium range of difficulty to try to gain weight. We call it bulking. Eating too much fat is just going to result in looking fat, more than anything. I personally drink a gallon of 1percent fat milk a day to help with getting extra calories, carbs and protein. Basically, do that and do compound lifts on the regular and you should gain weight once you have everything sorted out. |
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starvingartist
Phoenix
Joined: Oct 22, 2008
Age: 30
Posts: 561
Location: Ontario, Canada
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| Posted: Sun Jan 25, 2009 8:56 pm Post subject: |
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| traveller011212 wrote: | | Lift big and supplement protein. |
this is really the best advice nutritionally for increasing lean muscle mass, but if you are very very thin i would also suggest adding complex carbohydrates as well. whole grains are best, wild rice, oatmeal, etc.....there are lots of different brands out there of dietary supplements that are high in protein as well as complex carbs and fruit sugars. i personally love cliff bars (which are also organic) and taste amazing. add more fat to your diet as well, but make sure it's non-saturated as much as possible--cook with more oil (olive is great for just about everything), eat more meat but avoid red, go for poultry and fish as much as you can. low fat dairy is another good way to add protein and healthy fats to your diet....you could also ask your GP, he might be able to help you come up with a diet plan tailored to your specific health profile, or can refer to a nutritionist.
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beef_bourito
Phoenix
Joined: Jan 13, 2008
Age: 21
Posts: 1856
Location: Ontario, Canada
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| Posted: Mon Jan 26, 2009 2:54 pm Post subject: |
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i know a few people like you and from what i hear it's usually a chore to put on weight. they have to force themselves to eat and eat and eat in order to make the slightest gains. my suggestion to you is to try to eat as many calories as you can but in a healthy way. try getting a weight gain protein shake, mix it with the fattiest milk you can find, and use that between meals. for your meals, think calorie dense. try to pack as many calories into the smallest package so you don't have to eat as much to get the required amount. white potatoes are good, salads are good for you but don't really have many calories unless you throw some really high calorie foods in there. try not to neglect your fruits and vegetables because you want to stay healthy, but supplement them with really high calorie foods.
the other thing is that a lot of these people lose the weight as soon as they stop eating. my brother in-law was trying to gain weight at one point and eating became a chore for him. i think he gained 10lbs, but as soon as he stopped force-feeding himself, he lost it all.
also, i would suggest working out. try using as many compound exercises as possible, you want to use the most muscles possible in each exercise. squats, deadlifts, bench press, are all really good exercises for building muscle. lots of people avoid working their legs but the best way to build muscle is to work the biggest ones you've got. also, the only cardio you should be doing is short intense pieces at the start of your workout to get warmed up to lift weights. you don't want to be burning any more calories than you need to but you NEED to warm up. I can't stress how important warm-ups are. not only will you be less prone to injury, but you'll have blood flowing to your muscles and they'll be ready to lift. i can lift a lot more and can lift for a lot longer if i warm up properly. don't do stretches before workouts, studies have shown that stretching before an exercise will not make you any less prone to injury and it will decrease that muscle's strength. save the stretching until after the workout, it'll help with the soreness that comes after and it'll increase your flexibility which WILL help prevent injury.
so if you really want to gain weight, remember that it will take a lot of effort. i can gain weight and build muscle really quickly, which is why i'm not doing weights right now, my problem is the losing part. |
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MR_BOGAN
Mysterios Dirty Dancer
Joined: Mar 06, 2008
Posts: 2667
Location: The great trailer park in the sky!
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| Posted: Mon Feb 02, 2009 3:55 am Post subject: |
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I've started doing press ups and sit ups, which is good and am slowly building muscle. I've noticed my ferocious appetight has increased, so I'm eating way more which is good.
Didn't eat much in the last couple of days so feeling a bit drained.
Exercise is good because your body will be working better.
Thanks for your comments guys. |
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beef_bourito
Phoenix
Joined: Jan 13, 2008
Age: 21
Posts: 1856
Location: Ontario, Canada
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| Posted: Mon Feb 02, 2009 2:53 pm Post subject: |
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| do you have any weights or access to a gym? if so, weights will build muscle much faster and more evenly than push-ups and sit-ups. right now you're really just working your abs, pecks, and triceps, so if you build muscle it'll only be there. if you do weights you can build your whole body, which is what is healthiest and looks the best. muscular imbalances can cause problems with posture, so you don't want to get too strong with one muscle without working opposing muscle groups. you probably wouldn't create any problems by just doing push-ups, but it's still better to work your whole body as opposed to just a few muscle groups. lots of athletes spend the first month in the off-season making their body more even because of the risk of injury. a friend of a friend of mine who's a lightweight rower and is really tall (so he doesn't have much muscle) rowed sweep (meaning one oar as opposed to two) and never did anything to even out. he had to sit out this entire season because he somehow dislocated a rib because of his lateral muscular imbalance (you work your outside arm/back and your inside leg most). just some food for thought. |
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