I'm underweight and could use some tips.

I'm 5 10 and I weigh 130lbs. I'd like to at least get to 150lbs, more would be nice but I'll settle for 150. Any tips on how I can gain 20lbs. Please, serious answers, and let's keep it polite. I have tried drinking protein shakes and that helped, but its kind of costly. Any help will be greatly appreciated.

Building off the body building idea. Make sure you take in a lot of protein.

lift wieghts hard wih good form

drink lots of milk, eat alot of eggs, and take whey protein

Invest in a couple of dumb bells if you have the extra cash. Two twenty five pounders or twenty pounders should do it. Get creative, you can do a ton of workouts with dumb bells and your own body for that matter. Push ups and pull ups. Remember, where there's a will, there's a way! I wouldn't advise eating mcdonalds frequently, that is only going to make you gain a lot of fat. Guys tend to gain a larger belly if they eat a lot of fatty foods.

well I would say its time to pick up the fork. Go to buffets for a while.

Go eat at McDonalds for lunch and dinner every day for a couple of weeks.chessmaster1989

Building off the body building idea. Make sure you take in a lot of protein.

xXMotoPsychoXx

I'm actually 24, I've got a wife and 2 kids but due to me being small, I look like a 15 yr old kid. I don't really have the $ to do the weights or gym thing. I did it last year and got up to 140 but I moved and had to leave my weights behind. I might can eat at McDonald's though, they do have a value menu after all. I've been eating their new Angus burgers all weekend. They're really good and I figured I'd put on some weight but it didn't work. I think I'll try to drink more milk, I really don't drink any anymore. So far so good, thanks for all of your posts. Keep it coming, and polite. Thanks again.DManSteelerFan

Why your wife and kids love you, that's telling you alot. that's all you need..... being slim is the best.)

Add these to you grocery list:

• Avacados (they're about 320 calories per fruit, full of healthy fats, fibre and potassium). Make Guacamole or add it chopped into salads
• Almonds (Protein and healthy fats). Just eat a handful here and there as snacks and with meals, the calories will start adding up quick
• Peanut/Almond/Cashew Butter. Same idea as almonds, but better for putting on bread, sandwiches, crackers, etc.
• Whole wheat/grain bagels (complex carbohydrates, protein,fibre; about 360 calories per bagel). Puton light cream cheese or peanutbutter for extra calories and deliciousness

The rule of thumb is to eat .7-1 Gram of Protein per day per pound. If you want to weigh 150, aim for 150g of protein a day. Get some straight up Whey Protein powder to help because it can get tough trying to get it purely from food. Things like nuts (almonds are great) have high protein and unsaturated fat. Lean meats like chicken and fish (salmon is GREAT because of high levels of omega 3 and protein).

On top of the diet you need a solid exercise plan. Muscle confusion is key, so change ur workouts up. Keep cardio to a minimal until you are approaching your gold. Anerobic exercise (exercises lasting less than 30 seconds) also will benifit you in packing on muscle. Those are some basics. If you really want to get into it, study the physiology. The role sodium, potassium and calcium play in muscle contraction and strength are key to understanding how best to build your body in a healthy way.

Eat Eggs, and toast for breakfast Eat A sandwich for lunch Eat At least 3 peanut butter sandwichs as snacks through out the day Eat skinless chicken breasts Eat Steaks and Potatoes.RenegadePatriot

This is way to high in carbs and glycogen. Two slices of bread in a day is all I would reccomend. Your body will have to do alot more work to burn fat and build muscle with high high carb intake. You need carbs, but not that much. The body burns glycogen found in carbohydrates before it goes to your fat deposits, lactic acids, and other noncarbs.

Potatoes can be good, but in moderation as they are very high in starch. A great source of fiber, but this can be found in less starchy veggies.

[QUOTE="RenegadePatriot"]Eat Eggs, and toast for breakfast Eat A sandwich for lunch Eat At least 3 peanut butter sandwichs as snacks through out the day Eat skinless chicken breasts Eat Steaks and Potatoes.Smoke89

This is way to high in carbs and glycogen. Two slices of bread in a day is all I would reccomend. Your body will have to do alot more work to burn fat and build muscle with high high carb intake. You need carbs, but not that much. The body burns glycogen found in carbohydrates before it goes to your fat deposits, lactic acids, and other noncarbs.

Potatoes can be good, but in moderation as they are very high in starch. A great source of fiber, but this can be found in less starchy veggies.

He's looking to gain weight, not lose it. As long as the carbs are high quality than there's very little reason to limit them so much. If you're getting 150 grams of protein in a day, you should be atleast be getting around 300 g of carbohydrates (though not sugars). Clearly this guy has trouble gaining weight, telling him to watch his carbs is going to be counter productive.You can't be on a high calorie, low carb diet all at once.Eat more, but eat high quality.

Let's have a fat transplant.

[QUOTE="Smoke89"]

[QUOTE="RenegadePatriot"]Eat Eggs, and toast for breakfast Eat A sandwich for lunch Eat At least 3 peanut butter sandwichs as snacks through out the day Eat skinless chicken breasts Eat Steaks and Potatoes._BlueDuck_

This is way to high in carbs and glycogen. Two slices of bread in a day is all I would reccomend. Your body will have to do alot more work to burn fat and build muscle with high high carb intake. You need carbs, but not that much. The body burns glycogen found in carbohydrates before it goes to your fat deposits, lactic acids, and other noncarbs.

Potatoes can be good, but in moderation as they are very high in starch. A great source of fiber, but this can be found in less starchy veggies.

He's looking to gain weight, not lose it. As long as the carbs are high quality than there's very little reason to limit them so much. If you're getting 150 grams of protein in a day, you should be atleast be getting around 300 g of carbohydrates (though not sugars). Clearly this guy has trouble gaining weight, telling him to watch his carbs is going to be counter productive.You can't be on a high calorie, low carb diet all at once.Eat more, but eat high quality.

I am just saying there are healthier ways to gaining wieght than packing on fat and practicing an extremely high carb diet. I am at a healthy 215lbs and I avid them and always have. Like 3 PB sandwiches per day, plus potatoes, plus toast, plus the carbs found in all other foods is a bit overkill.

Go eat at McDonalds for lunch and dinner every day for a couple of weeks.chessmaster1989

Yeah, me being able to eat alot could be considered a gift, but also a curse, cause I think I'm severely underweight.DManSteelerFan

Be wary of internet advice when it comes to this stuff. Everyone always thinks they're experts. I see a person throwing the term glycogen and not even using it properly...you don't ingest glycogen-- your liver creates it. In terms of nutrition eat balanced. You can eat more fatty foods than what is normally advised, eat lots of complex carbohydrates, and don't worry so much about getting a ton of protein. Eat meats and nuts when you can but it's the biggest crock that you need 150g of protein per day. The average American diet contains high daily protein. Ask any doctorate in biology/physiology and they will tell you this. Try to eat high protein but at a point it becomes about calories...not protein. Plus you should know that metabolizing protein burns a lot of calories by itself....I remember reading something about how a fourth of the calories in an egg are used just to metabolize it...or something high like that. Our bodies are not meant to metabolize 150g of protein a day.

Hit the weight room. Concentrate on less repetitions and higher weight...maybe 10 rep/ per set. Mix up your workout. And eat. McDonald's is fine sometimes but there are healthier ways to get calories. Whey protein is fine but I would stay away from creatine. It facilitates ATP availability so you can do more repetitions but a lot of the extra mass will be water weight which will disappear when you stop using it.

There's no way to cheat it. Eat as much as you can keeping it balanced ( think the food pyramid) and do resistance training 3/4 times a week. I have the same build as you so you have to accept that the gains will be gradual.

Be wary of internet advice when it comes to this stuff. Everyone always thinks they're experts. I see a person throwing the term glycogen and not even using it properly...you don't ingest glycogen-- your liver creates it. In terms of nutrition eat balanced. You can eat more fatty foods than what is normally advised, eat lots of complex carbohydrates, and don't worry so much about getting a ton of protein. Eat meats and nuts when you can but it's the biggest crock that you need 150g of protein per day. The average American diet contains high daily protein. Ask any doctorate in biology/physiology and they will tell you this. Try to eat high protein but at a point it becomes about calories...not protein. Plus you should know that metabolizing protein burns a lot of calories by itself....I remember reading something about how a fourth of the calories in an egg are used just to metabolize it...or something high like that. Our bodies are not meant to metabolize 150g of protein a day.

Judo_boy

I meant glucose. Carbs are a mjor effector on glycogen in the body however. I keep scrambling them because my endocrine system final is tomrrow and it had been pounded into my head. Glycogen is broken down into glucose by glycogenolysis snf glycogen stores are hevily influenced by carbs. And it is a rule of thumb to eat .7-1g of protein per/day.

Soruces:

For starters: My trainer, the nurse I shadow (B.S. in sports medicine, physiology and a BSN), and men's health

others:

Protein Diet

Strong Lift

One from a PhD

Move to america. We'll put some weight on you.

I live in Mississippi, which of course, is in America. :)DManSteelerFan

I'm 5 10 and I weigh 130lbs. I'd like to at least get to 150lbs, more would be nice but I'll settle for 150. Any tips on how I can gain 20lbs. Please, serious answers, and let's keep it polite. I have tried drinking protein shakes and that helped, but its kind of costly. Any help will be greatly appreciated.

DManSteelerFan

Here: CrossFit

I honestly doubt you are anywhere near ready to start a crossfit plan, but they have good info. It is they system used by many U.S. Marine trainers, police academies, fire departments, and some of the worlds top athletes and healthiest citizens. Oh, and they also follow the .7-1g of protein per pound of lean muscle that some seem to think I made up.

[QUOTE="Judo_boy"]

Be wary of internet advice when it comes to this stuff. Everyone always thinks they're experts. I see a person throwing the term glycogen and not even using it properly...you don't ingest glycogen-- your liver creates it. In terms of nutrition eat balanced. You can eat more fatty foods than what is normally advised, eat lots of complex carbohydrates, and don't worry so much about getting a ton of protein. Eat meats and nuts when you can but it's the biggest crock that you need 150g of protein per day. The average American diet contains high daily protein. Ask any doctorate in biology/physiology and they will tell you this. Try to eat high protein but at a point it becomes about calories...not protein. Plus you should know that metabolizing protein burns a lot of calories by itself....I remember reading something about how a fourth of the calories in an egg are used just to metabolize it...or something high like that. Our bodies are not meant to metabolize 150g of protein a day.

Smoke89

I meant glucose. Carbs are a mjor effector on glycogen in the body however. I keep scrambling them because my endocrine system final is tomrrow and it had been pounded into my head. Glycogen is broken down into glucose by glycogenolysis snf glycogen stores are hevily influenced by carbs. And it is a rule of thumb to eat .7-1g of protein per/day.

Soruces:

For starters: My trainer, the nurse I shadow (B.S. in sports medicine, physiology and a BSN), and men's health

others:

Protein Diet

Strong Lift

One from a PhD

Alright...I didn't mean to target you. It's clear that you have taken clases in this kind of stuff so I didn't mean to demean you. As for your sources though, I wouldn't bet my life on any of those. That's why I get so frustrated with this kind of thing...everybody and their grandma Betsy knows everything because they get their info from websites like the ones you linked and from men's fitness magazines. Protein is obviously important to grow muscle and I would say that whatever a person's regular protein intake is they should increase it if they start lifting weights... but once you get to these high numbers like 150g /per day there's no way to conclusively say that extra protein is doing anything more than what extra calories would do. It's the same thing with multivitamins...you end up metabolizing it because your body has no use for it all.

I'll just say concentrate on high-protein, high-carb diet instead of the high-protein, low-carb diet that people always tell you. Carbs are not bad for you. I remember a friend commenting on how he thought a bagel was bad for him....I nearly pooped. Just another victim of the internet pseudo-science crap.

Alright...I didn't mean to target you. It's clear that you have taken clases in this kind of stuff so I didn't mean to demean you. As for your sources though, I wouldn't bet my life on any of those. That's why I get so frustrated with this kind of thing...everybody and their grandma Betsy knows everything because they get their info from websites like the ones you linked and from men's fitness magazines. Protein is obviously important to grow muscle and I would say that whatever a person's regular protein intake is they should increase it if they start lifting weights... but once you get to these high numbers like 150g /per day there's no way to conclusively say that extra protein is doing anything more than what extra calories would do. It's the same thing with multivitamins...you end up metabolizing it because your body has no use for it all.

I'll just say concentrate on high-protein, high-carb diet instead of the high-protein, low-carb diet that people always tell you. Carbs are not bad for you. I remember a friend commenting on how he thought a bagel was bad for him....I nearly pooped. Just another victim of the internet pseudo-science crap.

Judo_boy

No biggie, I am just really into fitness and am a pre-nursing student so I get heavy exposure to physiology. Check the link I posted for him (CrossFit) they really know their stuff. Great nutrition and exercise plan to follow once you are already in shape. You are right though, carbs aren't the devil, just don't take it to one extreme or the other.

I live in Mississippi, which of course, is in America. :)DManSteelerFan

But anyway, work out if you can, possibly a home gym? Eat protein and carbs

I'd say just build muscles with exercise and drink milk. But don't do the McDonald's thing where you eat food t gin weight. That'll just clog your arteries and give you heart problems.

Yeah, me being able to eat alot could be considered a gift, but also a curse, cause I think I'm severely underweight.DManSteelerFan

Go eat at McDonalds for lunch and dinner every day for a couple of weeks.chessmaster1989

eat peanut butter sandwhiches (and im about 5'11 and 110 lbs) so i r skinnyist

Primary steps
Gaining weight is easy. All you need to do is eat all your meals at a certain set of restaraunts, order your food within certain guidelines, snack at night, refrain from exercise, and snack anytime you are watching tv or using a computer. See the sections below for details.

Eating out
Eat at the following restaraunts:

• Taco Bell
• KFC
• McDonalds

You will need to eat a combination of those three for each meal of the day. I would suggest McDonalds in the morning because they have a breakfast. I would say go with KFC during the day because a giant bucket of greasy chicken hits the spot for lunch and if you get extra you can easily take it with you to business meetings or other work functions. Eat Taco Bell for dinner (and possibly Fourth Meal) because they are open late.

Tips on ordering
When you order there are a number of words you need to make sure to avoid:

• Low fat
• All natural
• Low sugar or sugar free
• Less calories
• Helps reduce heart disease risks
• 100% (anything with "100%" is bound to be bad)

Eating at night
You should make sure to keep a bucket of chicken by your bed at night in case you wake up. I realize you probably are saying, "But then I have to brush my teeth again." I don't think so. There's so much trans fat and grease and salt in that chicken I think the bacteria in your mouth will die of heart attacks before they have a chance to affect your teeth.

If your wife/husband/gf/bf starts giving you crap about feasting on chicken at 4:06am just pass them a few wings and it'll be cool.

Exercise
This is a big no-no. You need to just stay on the computer 8 - 12 hours a day. If you cannot commit to that many hours, then you should try to substitute that with watching television. If there are any activities you must do during the day that are even moderately strenuous, you should refrain. Try to convince someone else to do it for you. For example, if you need the tv remote and it's several feet away on a table, try to get one of your kids to do it or your wife if the kids aren't available.

Snacking while watching tv or using the computer
Keep several bags of chips near every tv, computer, and to a lesser extent every radio. Whenever you use these devices, make sure to eat chips while you do.

Frequently asked questions
Q: My car broke down and so I am unable to go out for fast food. What do I do now?
A: No problem. Order pizza or chinese food. If you order pizza, get an all-meat pizza. If you get chinese food, get General Tso's Chicken. Continue to eat these foods until your car is repaired.

Q: I'm not rich enough to eat McDonald's, Taco Bell, and/or KFC for every meal. What can I do?
A: Yeah you are.

Q: I sometimes like to drink coffee in the morning and tea in the afternoon. Is this ok?
A: No. Instead of coffee, drink Red Bull (not the sugar free kind) and for afternoon drink non-diet cola instead of tea.

Q: Some of these tips sound kind of unhealthy. Is there a health risk associated with following these tips?
A: Are you a doctor? Neither am I.

Q: I have gotten so many crumbs and grease in my keyboard it is sometimes pressing keys that I am not actually pressing. What do I do about that?
A: Keyboards are cheap. Just keep a few spares on hand. Just remember not to switch out the keyboard yourself as this could be mildly strenuous. Make sure to convince someone else to do it for you.

Primary steps
Gaining weight is easy. All you need to do is eat all your meals at a certain set of restaraunts, order your food within certain guidelines, snack at night, refrain from exercise, and snack anytime you are watching tv or using a computer. See the sections below for details.

Eating out
Eat at the following restaraunts:

• Taco Bell
• KFC
• McDonalds

You will need to eat a combination of those three for each meal of the day. I would suggest McDonalds in the morning because they have a breakfast. I would say go with KFC during the day because a giant bucket of greasy chicken hits the spot for lunch and if you get extra you can easily take it with you to business meetings or other work functions. Eat Taco Bell for dinner (and possibly Fourth Meal) because they are open late.

Tips on ordering
When you order there are a number of words you need to make sure to avoid:

• Low fat
• All natural
• Low sugar or sugar free
• Less calories
• Helps reduce heart disease risks
• 100% (anything with "100%" is bound to be bad)

Eating at night
You should make sure to keep a bucket of chicken by your bed at night in case you wake up. I realize you probably are saying, "But then I have to brush my teeth again." I don't think so. There's so much trans fat and grease and salt in that chicken I think the bacteria in your mouth will die of heart attacks before they have a chance to affect your teeth.

If your wife/husband/gf/bf starts giving you crap about feasting on chicken at 4:06am just pass them a few wings and it'll be cool.

Exercise
This is a big no-no. You need to just stay on the computer 8 - 12 hours a day. If you cannot commit to that many hours, then you should try to substitute that with watching television. If there are any activities you must do during the day that are even moderately strenuous, you should refrain. Try to convince someone else to do it for you. For example, if you need the tv remote and it's several feet away on a table, try to get one of your kids to do it or your wife if the kids aren't available.

Snacking while watching tv or using the computer
Keep several bags of chips near every tv, computer, and to a lesser extent every radio. Whenever you use these devices, make sure to eat chips while you do.

Frequently asked questions
Q: My car broke down and so I am unable to go out for fast food. What do I do now?
A: No problem. Order pizza or chinese food. If you order pizza, get an all-meat pizza. If you get chinese food, get General Tso's Chicken. Continue to eat these foods until your car is repaired.

Q: I'm not rich enough to eat McDonald's, Taco Bell, and/or KFC for every meal. What can I do?
A: Yeah you are.

Q: I sometimes like to drink coffee in the morning and tea in the afternoon. Is this ok?
A: No. Instead of coffee, drink Red Bull (not the sugar free kind) and for afternoon drink non-diet cola instead of tea.

Q: Some of these tips sound kind of unhealthy. Is there a health risk associated with following these tips?
A: Are you a doctor? Neither am I.

Q: I have gotten so many crumbs and grease in my keyboard it is sometimes pressing keys that I am not actually pressing. What do I do about that?
A: Keyboards are cheap. Just keep a few spares on hand. Just remember not to switch out the keyboard yourself as this could be mildly strenuous. Make sure to convince someone else to do it for you.

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