Ürünstar 5.0
Weight Gain Plan
We get it, you want to bulk up without sacrificing your health. Our weight gain diet plan is all about showing you how to eat to gain weight in a way that's actually good for you. No stuffing your face with junk food here. Our plan is tailored to help you reach your goals without compromising your well-being.
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My Journey to Gain Weight: From 42 to 49 kg and Beyond
summarizeEditor's Summary
I've struggled with being underweight for years, and after hovering around 45 kg for far too long, I decided to take matters into my own hands. My journey to gain weight was a long and winding road, but I learned a thing or two about what works and what doesn't. With a healthy dose of determination and the right mindset, I was able to push past my weight plateau and reach a comfortable 49 kg. It's not always easy, but trust me, it's worth it. I'll share my experiences, tips, and tricks for gaining weight in a healthy and sustainable way, including how I was able to gain weight in a relatively short period of time, learned to listen to my body, and discovered the importance of patience and consistency.
settingsSpecifications
Diyet7/10
Hedef9/10
Kararİyiydi
Kalite8/10
Hello!
I'm writing this review as a confession, something I started working on yesterday and finished today.
The thing is, there's a common problem that nobody really talks about – most people are trying to lose weight, not gain it.
So, how do you gain weight, anyway?
It's not a question many people ask, and if they do, they're usually interested in how to build muscle mass.
My review will touch on that to some extent, but I'll mainly focus on a diet for a skinny girl or guy who wants to gain weight.
I've always struggled with being underweight.
As a teenager, I overate unhealthy food and developed chronic gallbladder inflammation, which would flare up periodically.
Since then, I've been on a therapeutic diet.
And, of course, I didn't gain weight when my body needed energy.
I've been hovering around 45 kg for years, with a height of about 171 cm.
It's a significant deficit.
Every doctor would ask me how I eat, regardless of their specialty, and if I'd lost weight suddenly, or what my family history was.
One even suggested I drink beer.
Can you imagine?
My gynecologist and endocrinologist would also comment on my weight, saying I didn't have the right hormones for pregnancy or childbirth.
They'd try to get involved in my life.
But I couldn't gain weight because of my therapeutic diet.
When I tried eating more, I'd get an exacerbation.
I'd eat small portions, but frequently – that's my take on portion control.
I'm glad to say that my gallbladder issues are a thing of the past, but I've had to deal with a lingering issue – my stomach's always been on the smaller side, and a gastroscopy revealed that it's a bit of a pea-sized thing.
Not exactly ideal.
But in a weird way, I've grown to love my petite figure.
It's rounded out a bit over the years, and at one point, I even hit a max weight of 47 kg while taking the pill.
After I stopped, the weight bounced back to 45 kg.
Weight gain diet
Then, without even realizing it, I lost a ton of weight on stress alone.
I thought the scales were broken, but nope – I'd shed a whole 5 kg.
Around the same time, a neurologist prescribed me antidepressants due to my nervous state (they don't affect weight, though).
Old photos show just how skinny my legs used to be.
Now, I want to talk about the weird connection between stress and weight.
Some people stress-eat and gain weight, but I do the opposite – I lose weight when I'm stressed.
Losing a kilogram or two is a breeze for me, but gaining weight back is a whole different story.
Two years ago, I started taking antidepressants and began working on my posture.
I even took posture correction classes and snapped some before photos.
They came in handy for comparison later on.
When it comes to making progress, having a clear goal and motivation is key.
We've got to keep ourselves on track, and that's exactly what I've been trying to do.
The most important thing is to make sure we're doing it for ourselves – we're our own biggest supporters.
I decided to tackle my weight, so I booked an appointment with a gastroenterologist and dietician.
Given my history with gastritis, they recommended the following plan:
- I'd take Elkar to boost my appetite and energy
- I'd take Pankreatin 10.000 three times a day to aid digestion, given the high demands on my stomach
- I'd follow a diet rich in protein
The course was set for one month, with regular check-ins to monitor my progress.
If I felt okay, the dietician suggested extending the diet.
I was given a protein-rich diet to follow, but I have to admit, I was a bit overwhelmed when I read through it.
I tried it out, but unfortunately, it wasn't for me.
The protein-rich diet the dietician recommended wasn't suitable for me, as it put too much strain on my digestive system.
I don't need that much protein in my diet.
I've attached the diet plan for your reference – and for my own records, just in case I lose the copy.
Protein Diet Protein Diet Protein Diet Protein Diet
I was skeptical at first, but then I met a girl who was skinny and managed to gain weight.
There were even two of them.
I ended up buying a paid course from the first one, and I learned a lot and understood a lot.
I won't tell you the entire course, I paid for it, but I'll give you the main points.
Important!
Before gaining weight, make sure to:
- schedule a consultation with a gastroenterologist if you have any issues with your digestive system
- weigh yourself
- take measurements (bust, arm - closer to the shoulder part, waist - the narrowest part, stomach - the widest part, buttocks, thigh, calf) of each side
- take 4 full-body photos: front, back, and each side, just like in this review
These photos and measurements will give you a clear picture of your progress.
When gaining weight, you shouldn't weigh yourself every day and take measurements.
Once a month will be enough.
Let's get started.
To gain weight, it's essential to create a calorie surplus.
That means eating more than you currently are.
And by how much.
I've come across online formulas for calculating your daily caloric needs based on your weight, height, age, and activity level.
You can use them to estimate your caloric needs for weight gain.
However, I found it more useful to analyze my current diet instead.
Learning to track my daily caloric intake was a game-changer (more on that later).
It turned out I was consuming only 1100-1200 calories per day, and sometimes even less than 1000 calories.
I thought I was eating normally, but it was clear I wasn't getting enough.
This caloric intake would work for me if I just wanted to maintain my weight, but I'd have to be completely sedentary – no exercise, no physical activity.
The girl recommended adding 500 calories to my current daily intake.
After calculating, I figured I needed around 1900 calories for a moderate level of physical activity.
I also learned that I should be eating larger portions, rather than the small, frequent meals I was having (6-7 times a day).
Ideally, I should aim for 4 meals a day, each with around 500 calories.
But this was tough for me – my stomach is small, and it was hard to fit in enough food.
I had to gradually increase my portions.
It's not just about increasing caloric intake, though.
I also had to focus on the right balance of macronutrients – protein, fat, and carbs.
That's why I mentioned earlier that a purely protein-based diet wouldn't work for me.
According to the formula, my ideal macronutrient ratio is 84/67/240.
When it comes to food, it's not just about the calories – it's about getting the right nutrients.
Eating a burger, for example, will give you a quick energy boost, but it won't provide any long-term benefits.
I need to focus on complex carbs, not just sugary or starchy foods.
I've found it's essential to plan my meals in advance to calculate my daily calorie intake.
I've written a separate review on how to use this app to help with calorie counting.
Meal planning for the day or a few days ahead is a must, as it involves thinking ahead, buying ingredients, and cooking.
This process can be challenging for me, as I'm used to eating whatever I see, and sometimes I'll open the fridge and find nothing much inside.
Yeah, with that attitude, it's better to lose weight than gain weight.
xa0
Here are some examples of macronutrients from my diet plan, which I've included in more detail:
Protein - Chicken, Eggs, Cheese, Dairy products, Protein powder, Beef, Fish, Pork, Cottage cheese, Legumes (lentils, chickpeas, kidney beans)
Fats - Nuts, Butter, Dairy products, Egg yolks, Fatty fish
Carbohydrates - Grains (brown rice, quinoa, whole wheat, oats), Pasta, Potatoes, Bread, Honey, Fruits, Dried fruits
And fiber
If I want to avoid overeating and consume extra calories, I can have a small treat like a candy or a bun.
But only after eating a balanced meal first.
Not the other way around.
Let me give you an example from my early days of calorie counting.
I ate a bowl of oatmeal and thought I was full, but in reality, I only consumed around 150 calories, when I needed at least 400-500.
A sample meal plan for weight gain:
Trying to bulk upDiet for weight gainFood for weight gainEating for weight gainEating for weight gainDiet for weight gain
I have to say, the soup was a letdown - it was super filling, but lacked substance.
I found myself adding stuff to make it more satisfying.
Nutrition for Mass Gain Nutrition for Mass Gain
I don't have a super-strict diet.
I stick to balanced eating, but I do try to get enough calories from nuts, cheese, bread (not the best option), and jam or honey on top of bread.
Bread is okay, but I prefer whole-grain, which is hard to find or not worth the effort.
xa0
And you can also drink pre-made bottles, like Nutri-Drink Protein (you can find more info on that in the printout above).
There are different brands out there.
Some people call it intravenous nutrition.
It's a pre-mixed blend with a lot of protein and some vitamins.
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Water intake is also crucial when trying to gain weight.
It's essential to drink clean water, about 1.5 liters a day, but everyone's needs are different.
I've read that it's recommended to drink 25-30 ml of water per kilogram of body weight.
recommended to drink 25-30 ml of water per 1 kg of body weight
When working out, you should drink an extra 500 ml of water.
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And then there's sports.
You need to do strength training to gain weight and muscle mass.
If you don't, you'll just end up with a bigger stomach.
I've found that weight gain doesn't necessarily translate to a bigger face.
I've had a lean face my whole life, and it still is.
I've been doing some lighter workouts, like pilates and stretching, but I haven't quite reached the point where I'm doing intense strength training.
The good news is that my muscles aren't growing, but I'm getting more endurance, and my core is getting leaner.
Speaking of my core, I want to stress the importance of practicing breathing techniques - it's easy to let your stomach bulge out due to poor diaphragmatic function, not just because of excess weight or eating.
working out while gaining weight
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And I wanted to touch on stress - as I mentioned earlier, I lost 3 kg due to stress, and I went from 45 to 42 kg.
With the help of antidepressants, my autonomic nervous system has leveled out, and I've even overcome a stress-induced stomach problem.
Stress siphons off a lot of energy (calories in our case), and we're already burning minimal calories.
So, maintaining a calm state while gaining weight is crucial.
At first, I gained up to 45 kg, and it felt good to have finally left the negative weight range.
Ultimately, I gained up to 49 kg (over a period of about 6 months).
Weight Gain Diet I thought my digital scale was busted again, but it turned out to be true when I weighed myself on some mechanical scales.
My entire body had increased - even my arms and calves - with the biggest gains in my hips, thighs, and midsection.
It's pretty obvious in the before-and-after photos (left Before / right After).
Too bad my bust didn't get any bigger.
Weight Gain Reviews How to Gain Weight Gaining Weight for a Skinny Person
I didn't notice it until I took some photos and measurements - and then it all clicked into place.
So, make sure to take all those measurements and photos I mentioned earlier.
I couldn't even fit into my old 25-inch jeans.
Talk about a thrill.
How to Gain Weight if You're Skinny
I've been there too - my weight's dropped again due to illness and stress.
I've been dealing with dental issues, which has been causing me a lot of stress.
Sometimes I just can't eat because of it.
But I've learned how to regain the weight I lost, and even gain more.
I'm not planning on stopping at 49 kg, considering my height I need to keep gaining.
And, yeah, I'm 35 years old.
xa0
So, how do you gain weight?
For both guys and girls, it's pretty simple:
- you need a calorie surplus, and that means keeping track of your calories to see where you're at
- staying hydrated is key
- strength training is a must
- managing stress is crucial
- finding the motivation to keep going and learning how to maintain it
- planning, shopping, and cooking healthy meals in advance
And, no, there's no magic pill for gaining weight.
I wish there was, but it's all about having a calorie surplus and putting in the daily work.
xa0
Share your experiences in the comments below if you've tried or are trying to gain weight.
What challenges have you faced, and what tips do you have to share?
___
Thanks for reading.
live_helpFeatured FAQ
How did you gain weight in a healthy and sustainable way?
I focused on consuming a balanced diet that included plenty of protein, healthy fats, and complex carbohydrates. I also made sure to stay hydrated and get regular exercise to support my weight gain goals.
What are some common mistakes people make when trying to gain weight?
Some common mistakes include overeating unhealthy foods, not consuming enough protein, and not staying hydrated. It's also important to remember that gaining weight too quickly can be unhealthy, so it's best to focus on slow and steady progress.
How long did it take you to gain weight?
It took me about 6-8 months to reach my weight gain goal of 49 kg. It was a gradual process, and I had to be patient and consistent to see the results I wanted.
What role did exercise play in your weight gain journey?
Exercise was a crucial part of my weight gain journey. I focused on building muscle mass through strength training and cardio exercises, which helped me to gain weight in a healthy and sustainable way.
How did you handle negative comments from friends and family?
I tried to ignore the negative comments and focus on my own goals and progress. It's not always easy, but it's essential to remember that your health and well-being are more important than what others think.
What are some tips for maintaining weight gain progress?
Some tips for maintaining weight gain progress include continuing to focus on a balanced diet, staying hydrated, and getting regular exercise. It's also essential to be patient and consistent, as weight gain is a gradual process.
Can you share some of your favorite weight gain foods?
Some of my favorite weight gain foods include lean proteins like chicken and fish, complex carbohydrates like brown rice and sweet potatoes, and healthy fats like nuts and avocados.
How did you handle body image issues?
I tried to focus on my overall health and well-being, rather than my weight or body shape. I also surrounded myself with positive and supportive people who helped me to feel more confident and comfortable in my own skin.
What was the biggest challenge you faced during your weight gain journey?
The biggest challenge I faced was staying motivated and consistent. It's easy to get discouraged when you're not seeing the results you want, but it's essential to remember that weight gain is a gradual process and requires patience and persistence.
check_circlePros
- •I gained weight in a relatively short period of time thanks to a combination of diet and exercise.
- •I learned to listen to my body and fuel it with the right foods to support my weight gain goals.
- •I discovered the importance of patience and consistency when it comes to gaining weight.
- •Building muscle mass was key to achieving my weight gain goals.
- •I developed healthy habits that I can maintain for the long haul.
- •I gained a newfound appreciation for the importance of self-care and self-love.
cancelCons
- •It was tough to resist the temptation of unhealthy foods, especially when I was feeling hungry or stressed.
- •I had to be mindful of my calorie intake and make sure I was consuming enough protein to support muscle growth.
- •Finding motivation to stick to my weight gain plan was a challenge, especially when I didn't see immediate results.
- •Dealing with negative comments from friends and family who didn't understand my weight gain goals was tough.
- •I struggled with body image issues and feeling self-conscious about my weight gain progress.
- •Being patient and persistent was tough when I wasn't seeing the results I wanted.
