Hello everyone.
I am a little over 5'9 and weigh around 135lbs. I need to gain some weight but I also want to gain muscle. The problem I am having is I just don't have the stomach to eat so many calories. I get full very quick. I am the type that can go hours at a time without food and actually feel ok. How do I go about getting extra calories easily and not making myself sick gorging myself with food? I even seem to fall short 1 gram of protein per pound of body weight. I also do not have tons of money to spend on foods each month. Salmon, Canned Chicken, Eggs, Meats all cost a lot of money. I've started to eat some Avocados for their high calories and good fats. I am contemplateing buying some bulk maltodextrin and creating own drink. I never did well with weight gain shakes. They made me really full and all it did was replace food not add extra. If someone has advice on how I can gain weight I'd appreciate it. The goal is to gain mass with a surplus.
135 Pounds and need help with weight gain.
Moderators: Boss Man, cassiegose
You need to condition your Stomach and body to accept extra calories.
You're obviously going to need a weight training regime, to fulfill the breakdown and recovery part of Muscle Fibres growth.
I would suggest something like this for diet.
If you're eating 6 times a day, increase each meal with 5g Protein, 5g Carbs, and 1g Fat approximately. This works aout at 49 calories or roughly 50, which is 300 a day extra.
So you're not over burdening your Stomach and digestive tract too much, by causing a massive daily surge in the production of Stomach, Duodenal, Liver and Pancreatic Enzymes, Hormones and Juices, you're just letting your body increase production slightly, and get used to tolerating the food, and in time the Stomahc will expand a little and allow you to tolerate more food without a reaction hopefully.
When you're weight training stops yielding results, bump calories up another 300 a day, several weeks or months down the line, and follow that methodology, each time, so you don't start eating piggish amounts of food, or 200lb man sized amounts, and end up muscular and Fat.
When you're further down the line in a couple of years, then you can tweak calories, by upping and lowering things like Macronutrients, when your body is used ot a good amount of calories, that allow for good exercise results.
This thing is fairly eays to implement.
Example
5g Protein is 1/5 - 1/6 of a piece of Steak depending on the Cut, as Steak can have anywhere between 25-30g Protein.
5g Protein is 1/5 Piece of Chicken Breast.
5g Carbs is 1/2 Large Broccoli stalk, or a small increase of Rice or Cereal as examples.
1g Fats is a tiny amount of Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame Seed Oil, or perhaps a few Almonds, or other Nuts, or maybe by way of things like Avocados, Fish, low Fat Cheese, Soy etc etc, so such increases to your diet are small, and should be fairly simple to make.
Of course you cannot be expected to get exactly 49-50 calories more per meal, you might get 48 or 53 for example, these figures are just a ballpark to aim for, but they are small enough, and should be pretty manageable enough, not to cause some kind of intestinal reaction like Vomiting or nausea.
You're obviously going to need a weight training regime, to fulfill the breakdown and recovery part of Muscle Fibres growth.
I would suggest something like this for diet.
If you're eating 6 times a day, increase each meal with 5g Protein, 5g Carbs, and 1g Fat approximately. This works aout at 49 calories or roughly 50, which is 300 a day extra.
So you're not over burdening your Stomach and digestive tract too much, by causing a massive daily surge in the production of Stomach, Duodenal, Liver and Pancreatic Enzymes, Hormones and Juices, you're just letting your body increase production slightly, and get used to tolerating the food, and in time the Stomahc will expand a little and allow you to tolerate more food without a reaction hopefully.
When you're weight training stops yielding results, bump calories up another 300 a day, several weeks or months down the line, and follow that methodology, each time, so you don't start eating piggish amounts of food, or 200lb man sized amounts, and end up muscular and Fat.
When you're further down the line in a couple of years, then you can tweak calories, by upping and lowering things like Macronutrients, when your body is used ot a good amount of calories, that allow for good exercise results.
This thing is fairly eays to implement.
Example
5g Protein is 1/5 - 1/6 of a piece of Steak depending on the Cut, as Steak can have anywhere between 25-30g Protein.
5g Protein is 1/5 Piece of Chicken Breast.
5g Carbs is 1/2 Large Broccoli stalk, or a small increase of Rice or Cereal as examples.
1g Fats is a tiny amount of Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame Seed Oil, or perhaps a few Almonds, or other Nuts, or maybe by way of things like Avocados, Fish, low Fat Cheese, Soy etc etc, so such increases to your diet are small, and should be fairly simple to make.
Of course you cannot be expected to get exactly 49-50 calories more per meal, you might get 48 or 53 for example, these figures are just a ballpark to aim for, but they are small enough, and should be pretty manageable enough, not to cause some kind of intestinal reaction like Vomiting or nausea.
Thanks Boss Man.
Still have some questions though. When someone keeps the amount of calories consumed steady, doesn't the metabolism adapt and force a person to increase calories even further? For example, if a person was trying to lose weight and they reduced their calories by 500 from 2000 to 1500. Wouldn't the metabolism slow down and start burning only 1500? So that leaves me to the question of whether or not someone who is trying to gain muscle should do some kind of calorie rotation?
Should I supplement with something like multodextrin? I am trying to avoid dairy based protein.
Am I right with trying to get 1 gram protein per pound or is .8 per pound sufficient?
Still have some questions though. When someone keeps the amount of calories consumed steady, doesn't the metabolism adapt and force a person to increase calories even further? For example, if a person was trying to lose weight and they reduced their calories by 500 from 2000 to 1500. Wouldn't the metabolism slow down and start burning only 1500? So that leaves me to the question of whether or not someone who is trying to gain muscle should do some kind of calorie rotation?
Should I supplement with something like multodextrin? I am trying to avoid dairy based protein.
Am I right with trying to get 1 gram protein per pound or is .8 per pound sufficient?
Protein 0.8-1.2g per lb is okay.
Maltodextrin would be okay for after workouts, as high GI carbs help to increase Bloodsugar and muscle Glycogen reserves.
No cutting calories doesn't automatically cause caloric burn of 1,500 in that instance, as the body can create a starvation mode, where it must have Calories, Macronutrients and Micronutrients to function, and won't burn any calories, particularly when trying to burn calories with exercise, and exercise induced Metabolic raises, you could actually cause the opposite effect, as burning muscle, could potentially reduce Metabolism, causing mild fat increases not losses.
Calorie cutting for weight loss can work, when you eat loads, like say 3,500, but not when you eat adequate amounts.
Maltodextrin would be okay for after workouts, as high GI carbs help to increase Bloodsugar and muscle Glycogen reserves.
No cutting calories doesn't automatically cause caloric burn of 1,500 in that instance, as the body can create a starvation mode, where it must have Calories, Macronutrients and Micronutrients to function, and won't burn any calories, particularly when trying to burn calories with exercise, and exercise induced Metabolic raises, you could actually cause the opposite effect, as burning muscle, could potentially reduce Metabolism, causing mild fat increases not losses.
Calorie cutting for weight loss can work, when you eat loads, like say 3,500, but not when you eat adequate amounts.