Topic: How can I gain weight quickly!?
July 19, 2019 / By Aulay Question:
I am 5'10" tall and only weigh 125. I am under the weight that I should be and I want to gain weight to get somewhere close to 140-145. I know it's gonna be difficult but I'm not sure how to do it. Please help. I am a 17 year old male and I want to be bigger and have more weight an muscle. I appreciate any tips. Thank you!!!!
Victoria | 6 days ago
Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:
•You can't necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
•Your body is very different from a bodybuilder--trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
•If you're a teenager, you'll have a hard time changing your body
dramatically. It's changing constantly and it will change even more
as the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day
is easier than you think:
•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
Lift, Lift, Lift
Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat
as well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult--the last one should be really hard, but not
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level--around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you're a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.
To gain weight you need to combine protein foods with starchy carbohydrates as indicated below.
Good weight gaining combinations are bread, cereals, pasta, rice, potatoes or sweet potatoes combined with meat, poultry, eggs, cheese, nuts or sea food.
Peanut butter sandwiches and cheese sandwiches are good weight gaining combinations.
The protein in the above combinations will help to gain extra muscles.
Do minimal excercise. Maybe 30 minutes of cardio a day.
Eat lots of cereals and whole grains, and consume more than you burn off. I gained 1 kg a week by eating mainly wholegrain bread and rice and avoiding bad carbs like white bread and pasta. I also ate a lot of vegetables and drank a lot of milk.
Eat more calories than you burn. Best way to do that is to keep track of the amount of calories you eat. There's a few apps, like Myfitnesspal for that.
find the right diet for your individual body because there are many ways are there to lose weight just find what works for you
Originally Answered: How do I gain weight quickly?
Eat lots of carbs and high calorie foods, but maintain a good exercise routine otherwise you'll wind up with a lot of blubber instead of the good kind of weight, i.e. muscle. Eat pasta, rice, bread, lots of dairy, chicken, fish, and on occasion red meat (cut out processed meats, they're bad for you), along with fruits and vegetables. WORK OUT BY LIFTING WEIGHTS!! After workout, drink a protein shake. They sell good ready-made ones at Walgreens in the health section called Myoplex. The shake must be consumed 30 minutes post workout or else your time in the gym was for naught. Stay off junk food like potato chips, cookies, cakes, sweets, twinkies, chocolate, and definitely stay off soda. these foods have absolutely 0 nutritional value and severly damage your body further down the road. Ignore the idiots who advised you to eat at McDonalds and to eat junk food. They're probably lugging around rolls of belly fat right now.
Keep this routine consistent and you will see results in a few short weeks.