Best way to put on weight healthily?
Discussion
Hi all.
I'm a 30 year old female having problems building up muscle and putting on weight.
January time I was 68kgs and I stuck to a gluten free diet for a month. I am now at 61kgs, Bearing in mind I am 5ft10 this is just right for my height but I don't like how I look/feel. I'm tired everyday and have no energy, not even to exercise. My muscles feel weak and I barely have a daily intake of 1000 calories so I don't and can't eat a lot.
I've looked up info on Google etc but I want to know if anything has worked for YOU?
And if you could give me any info?
Cheers guys.
I'm a 30 year old female having problems building up muscle and putting on weight.
January time I was 68kgs and I stuck to a gluten free diet for a month. I am now at 61kgs, Bearing in mind I am 5ft10 this is just right for my height but I don't like how I look/feel. I'm tired everyday and have no energy, not even to exercise. My muscles feel weak and I barely have a daily intake of 1000 calories so I don't and can't eat a lot.
I've looked up info on Google etc but I want to know if anything has worked for YOU?
And if you could give me any info?
Cheers guys.
I've personally never felt better in my life since going onto a high carb, low fat low protein diet.
Look up 80 10 10 / raw till 4 etc.
Basically your body is craving sugar(glucose), give in to this craving and enjoy feeling great rathet than s
te.
I highly recommend strawberry jam on toast as a starter, and you can't have too many bananas
1000cals is terribly low, I hope you find an answer that works for you soon.
Look up 80 10 10 / raw till 4 etc.
Basically your body is craving sugar(glucose), give in to this craving and enjoy feeling great rathet than s
te.I highly recommend strawberry jam on toast as a starter, and you can't have too many bananas
1000cals is terribly low, I hope you find an answer that works for you soon.
DuncanM said:
I've personally never felt better in my life since going onto a high carb, low fat low protein diet.
Look up 80 10 10 / raw till 4 etc.
Basically your body is craving sugar(glucose), give in to this craving and enjoy feeling great rathet than ste.
I highly recommend strawberry jam on toast as a starter, and you can't have too many bananas
1000cals is terribly low, I hope you find an answer that works for you soon.
Doesn't this go against most advice ?Look up 80 10 10 / raw till 4 etc.
Basically your body is craving sugar(glucose), give in to this craving and enjoy feeling great rathet than s
te.I highly recommend strawberry jam on toast as a starter, and you can't have too many bananas
1000cals is terribly low, I hope you find an answer that works for you soon.
She wants to build muscle but your advocating low protein diet
V8covin said:
DuncanM said:
I've personally never felt better in my life since going onto a high carb, low fat low protein diet.
Look up 80 10 10 / raw till 4 etc.
Basically your body is craving sugar(glucose), give in to this craving and enjoy feeling great rathet than ste.
I highly recommend strawberry jam on toast as a starter, and you can't have too many bananas
1000cals is terribly low, I hope you find an answer that works for you soon.
Doesn't this go against most advice ?Look up 80 10 10 / raw till 4 etc.
Basically your body is craving sugar(glucose), give in to this craving and enjoy feeling great rathet than s
te.I highly recommend strawberry jam on toast as a starter, and you can't have too many bananas
1000cals is terribly low, I hope you find an answer that works for you soon.
She wants to build muscle but your advocating low protein diet
High carb low fat low protein is worth looking into, living in a state of ketosis sucks big time and I would guess from the OP's comments that that is exactly what she is doing.
Carbs are NOT the enemy
.Well I have advice from a friend who has a body builder physique. He suggested a shake and the recipe is god awful! Raw eggs? I'd gone out and bought myself a blender about an hour ago and made a smoothie with peanut butter, milk, yogurt, coconut oil, banana, dark chocolate and ice. I found this recipe on the Internet, I can barely stomach it 
I can never get proper advice or info from women as I shamefully put a status on Facebook last night.
It's like they don't take me seriously "Oh you have a lovely figure I'll swap bodies with you" etc..
Some people don't understand how frustrating it is!
Breathe.
Thank you all for helping.
I can never get proper advice or info from women as I shamefully put a status on Facebook last night.
It's like they don't take me seriously "Oh you have a lovely figure I'll swap bodies with you" etc..
Some people don't understand how frustrating it is!
Breathe.
Thank you all for helping.
Storrsy24 said:
Well I have advice from a friend who has a body builder physique. He suggested a shake and the recipe is god awful! Raw eggs? I'd gone out and bought myself a blender about an hour ago and made a smoothie with peanut butter, milk, yogurt, coconut oil, banana, dark chocolate and ice. I found this recipe on the Internet, I can barely stomach it
I can never get proper advice or info from women as I shamefully put a status on Facebook last night.
It's like they don't take me seriously "Oh you have a lovely figure I'll swap bodies with you" etc..
Some people don't understand how frustrating it is!
Breathe.
Thank you all for helping.
Surely you just need to eat more? It's not complicated. The low energy issue is the low calories. Is it the healthy aspect that's causing difficulty, because it's just a case of eating more healthy food and the body will sort its self out.I can never get proper advice or info from women as I shamefully put a status on Facebook last night.
It's like they don't take me seriously "Oh you have a lovely figure I'll swap bodies with you" etc..
Some people don't understand how frustrating it is!
Breathe.
Thank you all for helping.
DuncanM won't like me, but then I suspect he is a cereal farmer. 
I am high fat, low carb, adequate protein and I feel much better than I ever did on carbs. No counting. Of any kind. No shakes, powdered or random. I just eat if I am hungry and I don't if I am not. My body fat is under 15% and I have plenty of energy, admittedly more for long distance than short sprint exercises.
You don't say what exercise you are doing to provoke this muscle growth. You do sound like you are not eating enough. 1000 kcals must be near crash diet level calories for you, and if you get any serious exercise trying to build muscle you'll be way under. No wonder you feel tired.
tl;dr - Move more, eat more.
I am high fat, low carb, adequate protein and I feel much better than I ever did on carbs. No counting. Of any kind. No shakes, powdered or random. I just eat if I am hungry and I don't if I am not. My body fat is under 15% and I have plenty of energy, admittedly more for long distance than short sprint exercises.
You don't say what exercise you are doing to provoke this muscle growth. You do sound like you are not eating enough. 1000 kcals must be near crash diet level calories for you, and if you get any serious exercise trying to build muscle you'll be way under. No wonder you feel tired.
tl;dr - Move more, eat more.
I just want to chime in and say that your "bodybuilder" friend advocating raw eggs is an idiot - totally pointless and potentially harmful.
Also, contrary to what a poster above implied, you do not need to eat a particularly high protein diet to gain muscle. 1-1.25g protein per KILOGRAM of bodyweight is ample for almost anyone. This isn't what supplement companies want you to believe but for natural lifters there is very little marginal benefit to consuming more protein than that.
I'm of the opinion that at least 70-80% of what you eat should be whole foods with a good micronutrient profile and the rest of your calories can be made up of what you fancy.
Weight gain should be slow (especially for women) unless you actively want to get fat. Aim for 1-2lbs per month tops. Weigh yourself regularly and track your weight. Adjust your average daily calorie intake by 1-200 cals at a time as necessary. Increase your calories SLOWLY, I cannot emphasise this enough. If you are eating 1000/day now then go for 1200 and monitor your weight carefully. Maintain the same calorie level for at least a week (preferably two) before increasing again.
Also, contrary to what a poster above implied, you do not need to eat a particularly high protein diet to gain muscle. 1-1.25g protein per KILOGRAM of bodyweight is ample for almost anyone. This isn't what supplement companies want you to believe but for natural lifters there is very little marginal benefit to consuming more protein than that.
I'm of the opinion that at least 70-80% of what you eat should be whole foods with a good micronutrient profile and the rest of your calories can be made up of what you fancy.
Weight gain should be slow (especially for women) unless you actively want to get fat. Aim for 1-2lbs per month tops. Weigh yourself regularly and track your weight. Adjust your average daily calorie intake by 1-200 cals at a time as necessary. Increase your calories SLOWLY, I cannot emphasise this enough. If you are eating 1000/day now then go for 1200 and monitor your weight carefully. Maintain the same calorie level for at least a week (preferably two) before increasing again.
This lady works out and trains women at the gym I go to. All the women are in great shape who do the classes.
Have a look round her site
http://www.pammcvitie.com/
Have a look round her site
http://www.pammcvitie.com/
HonestIago said:
I just want to chime in and say that your "bodybuilder" friend advocating raw eggs is an idiot - totally pointless and potentially harmful.
Also, contrary to what a poster above implied, you do not need to eat a particularly high protein diet to gain muscle. 1-1.25g protein per KILOGRAM of bodyweight is ample for almost anyone. This isn't what supplement companies want you to believe but for natural lifters there is very little marginal benefit to consuming more protein than that.
I'm of the opinion that at least 70-80% of what you eat should be whole foods with a good micronutrient profile and the rest of your calories can be made up of what you fancy.
Weight gain should be slow (especially for women) unless you actively want to get fat. Aim for 1-2lbs per month tops. Weigh yourself regularly and track your weight. Adjust your average daily calorie intake by 1-200 cals at a time as necessary. Increase your calories SLOWLY, I cannot emphasise this enough. If you are eating 1000/day now then go for 1200 and monitor your weight carefully. Maintain the same calorie level for at least a week (preferably two) before increasing again.
I agree with this completely. Increases/decreases for most people should be done slowly. Also, contrary to what a poster above implied, you do not need to eat a particularly high protein diet to gain muscle. 1-1.25g protein per KILOGRAM of bodyweight is ample for almost anyone. This isn't what supplement companies want you to believe but for natural lifters there is very little marginal benefit to consuming more protein than that.
I'm of the opinion that at least 70-80% of what you eat should be whole foods with a good micronutrient profile and the rest of your calories can be made up of what you fancy.
Weight gain should be slow (especially for women) unless you actively want to get fat. Aim for 1-2lbs per month tops. Weigh yourself regularly and track your weight. Adjust your average daily calorie intake by 1-200 cals at a time as necessary. Increase your calories SLOWLY, I cannot emphasise this enough. If you are eating 1000/day now then go for 1200 and monitor your weight carefully. Maintain the same calorie level for at least a week (preferably two) before increasing again.
I've been training for 14yrs and can now (reasonably) comfortable change weight/shape/bodyfat in a month or two. The reason most people fail, or feel crap is because they try too much, too soon.
HonestIago said:
I just want to chime in and say that your "bodybuilder" friend advocating raw eggs is an idiot - totally pointless and potentially harmful.
Also, contrary to what a poster above implied, you do not need to eat a particularly high protein diet to gain muscle. 1-1.25g protein per KILOGRAM of bodyweight is ample for almost anyone. This isn't what supplement companies want you to believe but for natural lifters there is very little marginal benefit to consuming more protein than that.
I'm of the opinion that at least 70-80% of what you eat should be whole foods with a good micronutrient profile and the rest of your calories can be made up of what you fancy.
Weight gain should be slow (especially for women) unless you actively want to get fat. Aim for 1-2lbs per month tops. Weigh yourself regularly and track your weight. Adjust your average daily calorie intake by 1-200 cals at a time as necessary. Increase your calories SLOWLY, I cannot emphasise this enough. If you are eating 1000/day now then go for 1200 and monitor your weight carefully. Maintain the same calorie level for at least a week (preferably two) before increasing again.
Regarding protein intake.Also, contrary to what a poster above implied, you do not need to eat a particularly high protein diet to gain muscle. 1-1.25g protein per KILOGRAM of bodyweight is ample for almost anyone. This isn't what supplement companies want you to believe but for natural lifters there is very little marginal benefit to consuming more protein than that.
I'm of the opinion that at least 70-80% of what you eat should be whole foods with a good micronutrient profile and the rest of your calories can be made up of what you fancy.
Weight gain should be slow (especially for women) unless you actively want to get fat. Aim for 1-2lbs per month tops. Weigh yourself regularly and track your weight. Adjust your average daily calorie intake by 1-200 cals at a time as necessary. Increase your calories SLOWLY, I cannot emphasise this enough. If you are eating 1000/day now then go for 1200 and monitor your weight carefully. Maintain the same calorie level for at least a week (preferably two) before increasing again.
I am interested to know where the notion you need 1 gram of protein per pound bodyweight comes from.Has there been scientific studies ? The same question also to your reply that you only need half that.
V8covin said:
Regarding protein intake.
I am interested to know where the notion you need 1 gram of protein per pound bodyweight comes from.Has there been scientific studies ? The same question also to your reply that you only need half that.
For starters...I am interested to know where the notion you need 1 gram of protein per pound bodyweight comes from.Has there been scientific studies ? The same question also to your reply that you only need half that.
http://bayesianbodybuilding.com/the-myth-of-1glb-o...
article said:
• Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
• Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
• Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
• Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
• Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.
• Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
• Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
• Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
• Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff