Trying to gain weight, but without luck. Really need suggestions.

[rtn_ylw]

Hi!
I weighted 183, height: 6 feet. Recently I lost some weight, I'm pretty sure about 5 pounds at least. For a while now I'm trying to gain weight, but without any luck. I have no idea where to start.

Recently I started when I shop for food, I look for high calorie food and I bought protein shakes for a while, but I haven't gained anything withing a month.

If I work out, or do any other activities I start to lose even more weight. I smoke around 1 to 2 packs a day, so I'm sure that doesn't help and that's probably the reason for my lack of appetite and I use alcohol every day. I try to eat more, but when I eat more then usually, I feel like throwing up all the time.

I don't understand much about what is calories, protein etc.. but I read some articles and as far as I understand, I need to eat more calories that I normally do, because my body right now probably burns more, that I eat. I noticed that chocolate bar has 400 calories. If I would eat 3 chocolate bars in the day, that would mean 1200 extra calories a day. would I gain any weight from that in a time period? I heard that thous kind of foods are bad, but at this moment I really don't care anymore.

I heard about all these protein powders etc.. but I have really no idea where to start. I want to change my lifestyle and quit the bad habits, but first I want to gain at least around 10 pounds. I heard when people quit smoking they gain about that much weight, so I'm planning to quit within next few weeks.

I heard a lot of things about steroids, I thought that could be one of the ways, but I don't have any idea about them nether.

I would really appreciate any suggestions! Thank you!

 

[Sim882]

Quit smoking (i'm not sure whether it affects your weights, but the reduced lung capacity may make it harder to do deadlifts and squats, although I have never smoked so can't really comment), and don't use alcohol every day. Alcohol is a toxin and is metabolised in priority to other macronutrients - therefore, you don't gain muscle during the period your body is metaboising alcohol. You don't have to quit alcohol, just reduce it (save it for the weekend).

As for food, don't eat crap like chocololate bars. If you want to have to get your calories without any appettite, it is best to just make your own milkshakes (use whey, skim milk, all natural peanut butter, eggs, fruit to get a healthy mix of good fats, carbs and protein). A table spoon of ANPB has 150 calories - and easy way to add calories.

Your milk shake could consistent of 20 grams whey protein, 1 glass of skim milk, 1 banana, 1 table spoon of ANPB, 2 whole eggs (45 grams protein; 40 grams carbs; 22 grams fat, just over 500 calories). Should taste good also

For someone new who finds it hard to eat regularly, try to eat your 3 regular meals, make sure they include some protein (30+ grams), and then have a milk shake between the 2 meals. This will ensure you get your about your 1gram per pound protein requirement.

Hi!
I weighted 183, height: 6 feet. Recently I lost some weight, I'm pretty sure about 5 pounds at least. For a while now I'm trying to gain weight, but without any luck. I have no idea where to start.

Recently I started when I shop for food, I look for high calorie food and I bought protein shakes for a while, but I haven't gained anything withing a month.

If I work out, or do any other activities I start to lose even more weight. I smoke around 1 to 2 packs a day, so I'm sure that doesn't help and that's probably the reason for my lack of appetite and I use alcohol every day. I try to eat more, but when I eat more then usually, I feel like throwing up all the time.

I don't understand much about what is calories, protein etc.. but I read some articles and as far as I understand, I need to eat more calories that I normally do, because my body right now probably burns more, that I eat. I noticed that chocolate bar has 400 calories. If I would eat 3 chocolate bars in the day, that would mean 1200 extra calories a day. would I gain any weight from that in a time period? I heard that thous kind of foods are bad, but at this moment I really don't care anymore.

I heard about all these protein powders etc.. but I have really no idea where to start. I want to change my lifestyle and quit the bad habits, but first I want to gain at least around 10 pounds. I heard when people quit smoking they gain about that much weight, so I'm planning to quit within next few weeks.

I heard a lot of things about steroids, I thought that could be one of the ways, but I don't have any idea about them nether.

I would really appreciate any suggestions! Thank you!

 

[Tatyana]

Well done for wanting to have a healthier lifestyle, and being so honest about it.

Ok basics, not all calories are the same.

If all calories were the same, you would have gained 'weight' (although I am pretty sure you mean MUSCLE, not fat) when you were eating high calorie foods.

So one gram of table sugar (this is a SIMPLE CARBOHYDRATE) is not going to have the same effect on your body as one gram of oats or brown rice (these are COMPLEX CARBOHYDRATES).

Most foods will have carbs, protein and fat in them (there are exceptions of course), it is just in different ratios.

You want to eat good QUALITY food as well as a decent QUANTITY.

It sounds like you have to make a few adjustments in your lifestyle, and this will be a learning process for you, don't expect to have it all overnight.

What I would suggest for you as a beginner is to read the ingredients on everything you buy, and if it contains hydrogenated fats, or trans fats then don't eat it. You also want to start cutting back on sugar and replacing it with honey, maple syrup, barley malt syrup, brown rice syrup. If this is difficult for you, for the first week or two use unrefined brown cane sugar.

Start thinking about food like 'eating like a caveman', so natural foods, things that haven't been completed messed with by humans (with the exception of whey protein, rice cakes and multivitamins).

You are going to have to do a bit of reading to learn.

You may want to look at a few of the sample diets on this board.

 

[StuWard]

Rice cakes should only be post workout. They have no value otherwise.

 

[Hybridtheory2o]

Yep eat whole foods(real foods) no more processed shit. No more smoking because it may not affect you now but it will compromise you by reducing lung capacity. Cardio makes your lung capacity better which is why lifts get better when ppl do some cardio. At least they did for me. No chocolate bars for extra cals.

Think of it like this

To gain weight you need to take in more calories than your body burns(simple right?)

2 types of calories

"Clean"-Whole foods unprocessed shit-brown rice,eggs,sweet potatoes,yams,tuna,salmon,oats,red meat(lean is what you want not shit with tons of marblized fat thats for a treat if you go out to dinner with a loved one etc) lean white meats like chicken and pork.

Its ok to put a little marinade or flavor on them but DO NOT go overboard and I imagine this changes if you wanted a competition diet but you dont need that yet.

Fruits and vegetables are a must (green vegetables are awesome)

Try to ingest not just protein or carbs try to ingest both in one sitting.

Example-Eggs(protein), Oats(carbs)

When you weight train dont focus on the weight all the time or you will drive yourself nuts and get injured. Make your form immaculate.

"Dirty" calories-Mcdonalds,Burger King,Chucky cheese(yes i know i love him too :/) and anythign thats really processed or just junk.

If you put in more clean calories than your body can burn and you weight train you will develop a weight increase in some fat but mostly it will be lean body mass.

If you put dirty calories(which are sometimes ok for a cheat meal or a snack to reward yourelf but dont overdo it) all the time and you weight train you will most likely not create a highly anabolic enviorment for your body which means you will gain so so lean body mass but mostly fat or more fat than you need or want.

Anabolic means to build by the way. You want to keep your body in anabolism not catabolism(muscle and protien breakdown)

Long post but read it carefully and take it to heart. You didnt get in your un happy condition over night so dont expect it to get out of that condition overnight. Dont do what I do and weigh yourself all the time that will drive you nuts. Read this post like I said and take it to heart and store this info along with other info from more knowledgeable ppl in this board.