Healthy weight gain advice

I too would like to know. Admittedly, I'd like to gain weight for cosmetic/shallow reasons (would probably be healthy too). Any dietitians or experienced weight gainers have some advice?

feedin' time wrote:

Alright letsrun, I have noticed recently that as I have stepped up my mileage, I haven't really stepped up my caloric intake to adjust; as a result I have accidentally lost 7ish lbs in the last 6 or so weeks. Yeah, I know I need to take in more calories but I don't like to "stuff myself" to the brink of barfing at each meal. Also, I realize that eating 11 cookies isn't ideal running fuel either. Any tips on how to healthily gain weight? Should I be eating more protein? Taking powders, eating bars, etc.?

Assuming you wish to gain mostly LBM:

fatty meats, fish, fowl

eggs

coconut milk

whey protein

butter

almond butter

real nuts--macadamias, almonds, walnuts, etc.

Natural pb on hearty bread and a whey protein/skim milk shake. eat between meals and whenever u think of it

gym halpert wrote:

Natural pb on hearty bread and a whey protein/skim milk shake. eat between meals and whenever u think of it

Peanuts are probably okay. Avoid the bread, and opt for full-fat milk, raw if possible--and only if you tolerate dairy (whey is generally not a problem).

so in general, completely natural sources (peanut butter, nuts, etc.) are a better option than supplement bars?

Has your performance been negatively affected? If not, why the need to gain weight?

A visit to a buffet at restaurant for lunch twice per week is economical, effective and easy to build up from one visit to the next. You can have lots of variety and find a dozen foods you like that are not nutritionally perfect, but good for weight gain.

Eating, and putting on weight, is partly a function of capacity, just as training for running is. A workout (meal) that is more than you are used to will break you down. Build up to it. After a month of two lunch buffets per week, your ability to comfortably eat enough to gain weight will be very different that it was the first day.

When you are close, taper off, eating progressively less at the buffets, then go from two to one to zero per week.

No, I am not a nutritionist or any kind of medical professional, although I know how I gained weight (lunch buffets).

Creatine.

jjunk wrote:

Creatine.

Weight gain from creatine is almost entirely water.

The 11 cookies would probably be fine for you. But you might as well just drink a lot of milk. Heck, do both.

Of course weight gain from creatine is mostly water...so is the weight gain from steroids.

It will help you get stronger/faster/more efficent if you can tolerate the weight gain.

Don't worry about loading and cycle it.

jjunk wrote:

Of course weight gain from creatine is mostly water...so is the weight gain from steroids.

It will help you get stronger/faster/more efficent if you can tolerate the weight gain.

Anabolic steroids, are, as the name indicates, ANABOLIC. Creatine is either not at all, or barely. Creatine therefore does not help one recover from the damage incurred by exercise, anabolic steroids do.

Some anabolic steroids--Oxymetholone, for example--promote water retention. Some, such as Stanozolol, _reduce_ water retention.

You've never taken creatine, or steroids for that matter, have you?

Lol

Balco athletes took creatine after hard workouts.

Even Matt Fitzgerald takes/recommends creatine.

Really works well with anavar.

'Course it works better with insulin/hgh/tetrahydroestrinone

"Creatine

While creatine is generally considered a muscle-building supplement and is mostly used by athletes in strength and speed sports, it can be useful to endurance athletes seeking to improve their body composition. Research has shown that creatine supplementation enhances improvements in body composition that result from weightlifting, so you should consider taking creatine at times when you are prioritizing strength building, as every triathlete should do during “off-season” breaks between race-focused training cycles."

i just have been feeling a bit flat on some of my recent runs, and i didn't want to accidentally starve myself into a dangerous situation caused by my not fueling my running properly. I have seen a bunch of threads mentioning how people have done that before and I am just trying to avoid that kind of thing