I have a really physical job and I have been seriously struggling to actually capitalize on weight distribution. According to a web calculator and some gym people I talked to I need a daily intake of 3100-3400 calories to actually put on weight. I don’t know how I could eat that much physically and financially. I’ve been trying to up my intake and eat lots of ice cream, but I’m so used to eating like 1800 calories and I’m essentially not hungry for the day by like 2400.
30 Comments
squirrel@lemmy.blahaj.zone · 11 pts · 9h
Yeah, the gym people are definitely a good source of information. They may already have mentioned it to you, but what they refer to is usually called "bulking" in the weight lifting/power lifting/body building/... communities. There are many different guides to it out there which you can find with a simple internet search. They contain a ton of different suggestions on what you can eat/do for gaining weight. Some of these guides are written for people with smaller budgets as well.
For example these guides often include things like protein shakes which have the benefit of being dense in calories while also being a liquid, rather than solid food. But I would advise you to look up some of these guides and then consider what fits you best.
NihilsineNefas@slrpnk.net · 8 pts · 7h
Can highly recommend making one of the diy 'soylent' type drinks, using those in the morning so that the rest of your meals throughout the day are where you get your surplus, because you can mix in whatever extras you'd like, if you're not allergic, throwing a load of nuts into a food processor to get a fine paste can help with boosting the protein and fat content of the drink.
FRYD@lemmy.blahaj.zone · 3 pts · 7h
Yeah one of my gym friends said to drink a lot of mass gainer, but that stuff is like $100 a bucket. I’ll look into making a diy version though
NihilsineNefas@slrpnk.net · 1 pts · 2h
Top tier advice I can give is always go DIY, don't buy the 'product' ones, it's always going to be better than anything that's stuffed with the fillers and artificals every suppliment company throws in to bump their profits.
Nikki@lemmy.blahaj.zone · 5 pts · 7h
for me I started being able to actually eat once I started eating 3 meals a day, even if thats just a bagel in the morning. warming your body up to eating helps you feel more hungry
FRYD@lemmy.blahaj.zone · 3 pts · 7h
I do eat breakfast, but I don’t take lunches at work. So I have an egg sandwich and a coffee in the morning and then try to eat as much as I can from 4p-11p.
strawberry_enjoyer42@lemmy.blahaj.zone · 2 pts · 6h
Interesting. I'm really underweight, so I'm gonna try this. HRT doesn't do nothin' without plenty of food :3
DaPorkchop_@lemmy.ml · 1 pts · 45m
if you aren't eating at least 3 meals a day that's definitely a good starting point :3
that said, if your body is anything like mine then just eating "normal amount" of food may not be enough, so if you don't notice anything happening i can very much recommend talking to a proper dietician and getting them to figure out how quickly your body
pipes food directly to /dev/nulluses energy and get a more scientific estimate for how much food you need to be eating. as i mentioned in my other comment, my metabolism's break-even point is apparently somewhere over 4'500 kcal/day, which i never would've been able to figure out by just eating food normally.gandalf_der_12te@lemmy.blahaj.zone · 2 pts · 1h
for me, coffee kinda does this. it stimulates the circulation and digestion and i immediately get hungry after that, usually for a donut or sth similar.
WitchKnight@lemmy.blahaj.zone · 4 pts · 2h
Beer
FRYD@lemmy.blahaj.zone · 2 pts · 1h
Ideally I’d want the fat in my butt and chest and not my around my liver lol
WitchKnight@lemmy.blahaj.zone · 2 pts · 30m
No one's saying you need a six pack a night
myyass@lemmy.world · 1 pts · 38m
Yep. I was at 125 pounds aaaaand then I got to 215.
strawberry_enjoyer42@lemmy.blahaj.zone · 4 pts · 6h
Genuinely, thank you so much for asking this. My dumb ass didn't even think to make a post on here lol
DaPorkchop_@lemmy.ml · 4 pts · 3h
oh hey, i'm in a very similar situation (182cm/53kg, according to the multiple nutritionists i've worked with i apparently need to be downing 4'500-5'000 kcal/day even without exercise). now, i'm nowhere near that point yet, but i have managed to get myself up to about 3'500 kcal/day without needing to vomit from the sheer volume of food in my stomach, so maybe this'll be helpful :)
here's my thoughts and tips, in no particular order:
first of all, there's plenty you can do without even having to modify an existing diet that much. oils and other fats are extremely calorie-dense, and you can easily add more of them to a dish you were gonna make anyway. making pasta bolognese? slather the pasta in olive oil before adding the sauce and boom, you've just added like 100 kcal per serving! making toast? you can easily slap like 70 kcal worth of butter on there. a single spoonful of peanut butter is 100 kcal, spread some generously on some crackers or use it as a dip and you've just made a multi-hundred kcal snack which you can down in just a few bites.
you mentioned ice cream... ice cream is decently calorie-dense, but isn't great and IME tends to be hard to eat a lot of (especially if it has a lot of sugar, which most ice creams do). i certainly wouldn't rely on it as a primary source of additional calories; you're trying to eat an additional 1'600 kcal/day and, to the shock and dismay of 10-year-olds everywhere, eating that much ice cream every day will rapidly become a chore and then pure torture. what it is useful for is smoothies!
smoothies (or any other kind of liquid calories) are your friend because of the very simple fact that it's much easier to just fuckin chug them even if you aren't that hungry -- or, better yet, right after eating a regular meal to "fill in the cracks". if you have a blender they're super easy to make, and generally don't require a lot of expensive ingredients (normally you've got milk or ice cream as a base, plus maybe some sugar and/or (frozen) berries and/or peanut butter and/or whatever other bullshit you have on hand!). you can also just get them pre-made; for example my school cafeteria sells yfood smoothies at a discount and i've been buying them to add 500 kcal to my lunch every day for a relatively modest increase in price. there's also smoothie powder you can get in bulk (mainly intended for protein shakes), but personally i find that those taste pretty gross.
might update this post later if i think of anything more :3
EDIT: oh yeah, consider getting fiber supplements or similar, because after eating a bunch of "food that makes you fat" you likely will have a hard time finding space in your stomach for "food that helps you poop" and end up making yourself very constipated.
gandalf_der_12te@lemmy.blahaj.zone · 2 pts · 1h
thanks, that was both humorously and well-informed to read :)
yeah i agree, plant oils specifically are very good. in the general population, for inexplicable reasons, there's a common narrative that "fat is bad", which is very very wrong.
you can and should add plant oils to your food, i for example like to pour sunflower oil or olive oil in copious amounts over any salad that i make. It both tastes good and carries the flavour of other spices more thoroughly.
milkshakes: where i live, the nearest supermarket sells these milkshake products for 2.50€ /bottle:
a bottle has like 500 kcal, they taste well enough and have a good balance between protein/carbs/fat content.
Simon_Shitewood@lemmy.ml · 3 pts · 6h
Keep a bag of seeds, nuts, and/or dried fruit on your person to snack on and drink more very sugary or fatty drinks (soda, fruit juice, milkshakes) while you're at work. If you're already stuffing yourself in the evenings you need to spread more calories over the rest of the day.
gandalf_der_12te@lemmy.blahaj.zone · 1 pts · 1h
i heavily disagree. it will give you diabetes and also caries. both are very bad. do not drink sugary drinks in large amounts.
just for reference:
so the calories of soda comes exclusively from sugar; while for milk only about 33% of calories come from sugar. large amounts of sugar are bad, that causes diabetes. better drink milk than soda.
myyass@lemmy.world · 3 pts · 23m
On a serious note, add MSG to most of your food it will help you eat more food. Condiments with everything, specifically mayo, I like kewpie mayo. Olive oil with with things like hummus. Bread with butter (and Marmite, if you like it, for b group vitamins). Bacon. White rice and beans. Avoid sugars. Focus on specific workout zone areas.
deviantfemboi@lemmy.blahaj.zone · 2 pts · 6h
hi friend! i am also a hard gainer and i go to the gym all the time. i eat an obscene amount of protein and fat to gain weight. yogurt, cheese, butter, milk, some meat, salad dressing, sweets more than i enjoy like ice cream or doughnuts. tuna, oysters for snack protein.
more small meals through the day rather than one or two large meals helps.
i went from 155 to now 185 in a year. i also started working out about twice a week, sometimes more sometimes less. would love to talk your head off if you have questions
DaPorkchop_@lemmy.ml · 1 pts · 35m
yeah this was a breakthrough realization for me, it doesn't feel like as much food if you spread each meal into a bunch of little snacks
something something one girl's starting point is another girl's goals smh
in all seriousness, congrats on managing to pack on the pounds, 30lbs in 1 year is no joke. if you don't mind me asking, how tall are you?
the_q@piefed.social · 2 pts · 8h
Asking gym people how to gain weight is like asking cocaine addicts how to run faster.
FRYD@lemmy.blahaj.zone · 1 pts · 7h
Real, but sometimes they know some secrets
Hazel@piefed.blahaj.zone · 2 pts · 7h
Ask your doctor! :)
FRYD@lemmy.blahaj.zone · 3 pts · 7h
I plan to, but my next consult isn’t until like october or november. I don’t have a pcp
Hazel@piefed.blahaj.zone · 1 pts · 5h
Ohh I see, well best of luck until then!
Malica@lemmy.zip · 1 pts · 3h
Drink whole milk
gandalf_der_12te@lemmy.blahaj.zone · 1 pts · 2h
this. no matter how full you are, milk always goes down. helped me to not starve when i couldn't eat solid food for a while a few years ago
gandalf_der_12te@lemmy.blahaj.zone · 1 pts · 2h
that's certainly something that one doesn't read frequently. "anyone have tips for gaining weight?" while 99.9% of the population ask "anyone have tips for losing weight?" xD
anyways, milk. if you're non-vegan, milk is the way to go. 1 L of milk contains around 500 kcal iirc, so like one full meal. no matter how full you are, milk always goes down. plus it's delicious.
in case you can't digest lactose, there's cheap medication for that. they're called "lactase pills", cost $10 for a package of a hundred pills, and you take one before drinking milk. it is active in your tummy and breaks down the lactose for you. it is not absorbed into your bloodstream, so it has no side effects. or i guess you could also just dissolve the pill in the milk before drinking it.
edit: sry i meant it costs $10 for hundred pills, not $100, lmao
FRYD@lemmy.blahaj.zone · 1 pts · 1h
Yeah I know, I’m bad American. A trans woman who excerises regularly and doesn’t consume much sugar. I was just considering milk, but I worry a bit about taking in too much calcium. I have bad kidneys and get stones pretty frequently. I’ll have to talk to my dr before I try that one.