Hello,
I hope to join the Army National Guard. The soonest I would join would be 6 months from now. The problem I have run into is that I weight 95lbs when I should be atleast 114lbs. What is the best way to gain atleast 20lbs to meet my goal weight?

Sigh! Age!!! Unless you have a really high metabolism rate, just age will put the weight on. If you are really serious about this whole matter, you really need to check with a certified intuitionalist. The old eat bananas and milk shakes are not healthy. A combination of exercise and properly fitted diet may, and I do mean may, help to put on weight. Be very careful that you do not stock up on empty calories. You may be able to gain the necessary weight, but you will have health problems down the road. Good luck on your endeavor. Have a nice day!!

Eat alot of fast food and drink alot of Soda. Sit on your PC all day while doing this and when you reach your goal start eating right and exercising.

How about under the supervision of your physician?

I am working with a physician and I had a nutritionist when I was at the eating disorder clinic. It was an after treatment to my 10 days at the hospital. I also have worked with a personal trainer who scheduled to work with me in his free time. He has offered to do some light free weight exercises with me when my doctor permits. I am no longer on Prozak and my doctor believes that I wasn't underweight long enough to cause medical problems. All I need to do is get to the 115lbs I need to be at to be healthy. A recruiter suggested muscle milk instead of whey protein cause it has more caloric values and it tastes better.

food!
eat food.
more calories in over how many calories you spend in a day.

do not use muscle milk or any of that crap unless you see a "NEED" for it.

its all about calories in vs. calories out.

healthy wt gain is typically 1-2lbs a week.
same as wt loss.

so whole dense calorie food will help the most.
whole eggs
oats
steaks
whole milk
avocados
coconut (real, not packaged shredded crap)
pork
chicken
veggies
fruit

stay away from fast food and sodas...no need for that crap. i dont even think it even counts as "real" food in my books.

quote:

Originally posted by OldAFcop:
How about under the supervision of your physician?

most "family" physician's dont know jack sh*t about nutrition. its not their speciality for the most part.

most would tell you too avoid egg yolk's due to cholestoral...LOL

dont eat read meat cuase of saturaded fat.

eat 60% of diet from whole grains and bread.


all lies.

better off seeing a nutrtionist (if ya can find one thats worth anything) or a decent persoanl trianer who has some knowledge of nutrition.

other wise read, read, read soem more on foods and nutriton and learn all you can.

the media doeant know crap about nutriton, dieting or exercise. i am flabber gasped at what most of the media says about the above.

Your point about working with a nutritionist is a good one. However, when making a conscious decision about weight gain or loss, it can be important to have regular tests to insure that a patient's body chemistry is within clinical limits. Those are the tests which can only be ordered by a physician.

Hope this helps clear things up for you.

good point on blood test, but please dont talk too them about dieting...LOL

Lots of Fries at Mc D's! Eat Bananas several times each day. Lots of bread. Along with your regular meals....large portions.

After you gain what you need, cease immediatly! Otherwise, you'll clog up your arteries.

Those others that are trying to lose weight......don't eat all this stuff!

I am in the same boat. I have worked with a nutritionalist in my past though and Heres an example of my diet.

Breakfast:
3 Grains
1 oz protein
1 fat
1 milk
1 fruit

Snack: 10 am
1 Fruit
1 Grain

Lunch:
2 grains
3 oz protein
2 fats
2 veggies
1 fruit
1 milk

Snack: 2:00
1 fruit
1 grain

Dinner:
2 grains
3 oz protein
2 fats
2 veggies

dessert

Snack: 8:00
1 fruit
1 grain.

For a list of fruits/grains/proteins/fats etc..check out the diabetic exchange or the food pyramid. The best thing for your body is to eat every few hours to keep your blood sugar levels even and your metabolism going. I would suggest this (dietician recommended) Dont go stuff yourself w/ fastfood etc. because your body could get used to that and the cravings and then when you want to stop you wont be able to!. Also if your going to exercise while on this diet you have to supplement with a protein shake, ensure, carnation instant breakfast..When i was on this weight gain plan i was on exercise restriction. They said in order to exercise you have to supplement..usually with your snacks.

Hope this helps if you have any more ?? just ask!

If your looking to gain weight, the key is diet, like previous posts have stated. You have to eat every two- three hours. Additionally, besides the weights, if you are doing any type of cardio, modify it. The ratio that I have used to gain weight when I have competed in both powerlifting and bodybuilding was 50%carbs, 30% protein, 20% fats(the good fats). My fat food was natural peanut butter. For carbs alot of complex such as oatmeal, brown rice, yams,. Protein alot of chicken, turkeys, lean beef, and tuna. Give it a try. Just remember, eveyone is different. Modify things to fit your needs.

Thank you all

In addition to a nutritionist, I would also think it wise to visit a gym where there is a certifed instructor present (either ACSM or NSCA) and ask them to put you on a program designed to gain lean muscle tissue. (vice just gaining weight)
There is a certain set/rep/intensity level which will tend to give you some of the weight gain you desire while still maintaining good health.

if you are sticking to the lifting low reps higher weight. Muscle weighs more than fat and is much healthier. Do not listen to these knuckleheads urging you to go on a crash fast food diet. Primarily because you are a prior eating disorder patient and you want to lessen the possibility of purging once you have binged. Secondly you want positive weight gain not weight gain that will harm you healthwise and make things in your fitness life more difficult.

When i did powerlifting my percentages were very close to what Luke stated, and many more meals per day of course, but leave that up to your nutritionist.

Cheapsin:

Right on the money!!!! Muscle weighs more then fat. If you are training heavy and hard,you are going to gain weight. Again, as the other posts state, continue to eat throughout the day. When you train natural,it is going to take awhile. Patience when it comes to gaining size is a virtue.