Putting On Weight

[Lightning CycleQueen]

I would like to put on about 6-10kg however I have a fast metabolism and I find it a bit hard to eat alot of food.

I am thinking of putting on some weight by increasing the amount of calories I consume to about 2500. However, if I exercise, do I need more calories?

Anyway does anyone have any tips before I give it a good crack?

 

[PedallingNowhereSlowly]

I'm guessing it depends on what sort of weight you want to gain - muscle mass, fat, bone density?
More protein and weight training, might be one way to go.

That said, I know far more about losing weight than I do gaining it.

 

[SuffolkBlue]

I'll donate 6 to 10kg to you !!

Seriously though - are you actually underweight or is it a body image type of feeling.

I was very slightly built as a young man so in my early twenties I started circuit training, weights, protein drinks, etc. Bulked up with muscle and gained approx 2 stone (~13kg). However, IME you need to keep that up or it all goes south - literally! Incidentally, eating soon after a longer ride/exercise still helps me in respect of muscle recovery and maintaining muscle. Nothing fancy, just a small snack of protein and carbs (Yoghurt and fruit usually).

I think the simple answer is more calories (healthy ones) and good exercise!! The following link sums it up better than I can !!
https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/

 

[Animo]

Guinness, and plenty of it.

 

[postman]

I am trying to put weight back on.I lost 16lbs due to Lymphoma cancer.I am eating lots of the wrong stuff according to Dr Mrs P.i am now wavering between 13st 6 lbs and 13st 9lbs.I am also exercising but only on the turbo.Time is tight since 94 year old father in law moved in.I cannot get walks in like i did before he came.I am eating more spuds,bread cakes,chocolate dark only.I nip to Aldi when i can and buy buns and eat them whilst coming home.I went to see my mate last week first time in five weeks,one cheesecake and two Belgian buns.I usually get a walk in after seven in the evening and get some chocolate.

 

[vickster]

Guinness, and plenty of it.

or just booze generally

 

[wafter]

As already touched on I think the important question is "what sort of weight"?

Regardless you want to steer clear of ultra-processed crap and high-GI carbs as this will invite a host of other metabolic issues.

Being a bit of a bloater myself this is something I've never really considered, however Id' be looking at lots of low-GI carbs (veg, potatos, wholegrain bread / pasta), proteins (good quality meat, eggs) and good quality fats (again, from good quality meat, nuts, extra virgin olive oil, good quality dairy, eggs again).

If you're averse to eating volume nuts contain an obscene amount of energy so this could be a good way to consume a lot of energy in a modest package.

Obviously if you're looking to gain muscle mass you'll be wanting to combine this with a good, consistant dose of strength training to make good use of all that food you're consuming

 

[vickster]

As already touched on I think the important question is "what sort of weight"?

Regardless you want to steer clear of ultra-processed crap and high-GI carbs as this will invite a host of other metabolic issues.

Being a bit of a bloater myself this is something I've never really considered, however Id' be looking at lots of low-GI carbs (veg, potatos, wholegrain bread / pasta), proteins (good quality meat, eggs) and good quality fats (again, from good quality meat, nuts, extra virgin olive oil, good quality dairy, eggs again).

If you're averse to eating volume nuts contain an obscene amount of energy so this could be a good way to consume a lot of energy in a modest package.

Obviously if you're looking to gain muscle mass you'll be wanting to combine this with a good, consistant dose of strength training to make good use of all that food you're consuming

Don't forget fish as a source of protein and healthy fats esp omega-3. Not everyone eats meat
Avocados also relatively healthy and high in calories

 

[Webbo2]

I am trying to put weight back on.I lost 16lbs due to Lymphoma cancer.I am eating lots of the wrong stuff according to Dr Mrs P.i am now wavering between 13st 6 lbs and 13st 9lbs.I am also exercising but only on the turbo.Time is tight since 94 year old father in law moved in.I cannot get walks in like i did before he came.I am eating more spuds,bread cakes,chocolate dark only.I nip to Aldi when i can and buy buns and eat them whilst coming home.I went to see my mate last week first time in five weeks,one cheesecake and two Belgian buns.I usually get a walk in after seven in the evening and get some chocolate.

I hope you are 6ft or over because at 13:9 any less than 6ft and not being into body building you are over weight.

 

[wakemalcolm]

Following with great interest.
Did a week's touring last year lost a couple of kgs, ate like a b'stard on my return yet didn't put the weight back on. Hilarious, I thought.
Did another week this year: same pattern, but the guy in the mirror's looking a bit scrawny and I feel like I'm lacking in reserves. Ravenous at 11 instead of 12.
Am reluctant to eat any old rubbish in the name of calorific gain as everyone else in my family (sibling and parents) is clinically obese. Am also looking to eat more plant based: meat's nice but everyone eating as much as we want whenever we want isn't sustainable (probably a discussion for another part of the forum). 2 previous red flesh devouring generations of males also had heart issues by my age.

 

[N0bodyOfTheGoat]

When I got down to ~73Kg in August'17, having been ~95Kg the summer before, my downfall to weight gain to 78-80Kg was...
Peanut butter
Hot cross bun 6-packs
Chocolate raisin packs

Sadly I'm back up at 94.7Kg while losing bits, but I've barely touched the above vices for years... Combination of mirtazapine slowing my metabolism down and hunger up, while having to do far less exercise due to long covid.

 

[postman]

I hope you are 6ft or over because at 13:9 any less than 6ft and not being into body building you are over weight.

6' 4" or could be 6' 3".

 

[Lightning CycleQueen]

I'll donate 6 to 10kg to you !!

Seriously though - are you actually underweight or is it a body image type of feeling.

I was very slightly built as a young man so in my early twenties I started circuit training, weights, protein drinks, etc. Bulked up with muscle and gained approx 2 stone (~13kg). However, IME you need to keep that up or it all goes south - literally! Incidentally, eating soon after a longer ride/exercise still helps me in respect of muscle recovery and maintaining muscle. Nothing fancy, just a small snack of protein and carbs (Yoghurt and fruit usually).

I think the simple answer is more calories (healthy ones) and good exercise!! The following link sums it up better than I can !!
https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/

Thank you for this.

I'm considering doing it as a body image thing. I know, but I trying to plan it at the moment before I commit to it.

 

[albion]

Health and longevity comes from a calorie restricted diet. Stats suggest a 30% increase in lifespan.
As long as you getting all the nutrients, low weight wins every time.

 

[Punkawallah]

I hope you are 6ft or over because at 13:9 any less than 6ft and not being into body building you are over weight.

Or ‘under height’.