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    Thread: How do you gain weight quickly and safely?

    1. #1
      Uncle Ric's Avatar
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      Default How do you gain weight quickly and safely?



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      • How do you gain weight quickly and safely?
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      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      How do you gain weight quickly and safely?
      How do you gain weight quickly and safely?


      Last reviewed Tue 17 April 2018
      By Jenna Fletcher
      Reviewed by Natalie Olsen, RD, LD, ACSM EP-C



      Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.According to the Centers for Disease Control and Prevention (CDC) in the United States, the number of underweight adults aged 20 to 39 years in the country decreased from 3 percent to 1.9 percent between 1988 and 2008.
      A person who is underweight is likely to experience health issues, including:


      While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health.
      Foods to gain weight quickly

      The following nutrient-rich foods can help a person to gain weight safely and effectively.
      1. Milk




      Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.

      Milk offers a mix of fat, carbohydrates, and proteins.
      It is also an excellent source of vitamins and minerals, including calcium.
      The protein content of milk makes it a good choice for people trying to build muscle.
      One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
      A similar study involving women in resistance training showed improved results in those who drank milk following a workout.
      For anyone looking to gain weight, milk can be added to the diet throughout the day.
      2. Protein shakes
      Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

      However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.
      A range of protein shakes is available for purchase in health food stores and online.
      3. Rice
      A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.


      4. Red meat
      Limiting the consumption of red meat has been shown to help with building muscle and gaining weight.
      Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
      While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
      One study found that adding lean red meat to the diets of 100 women aged 6090 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
      5. Nuts and nut butter
      Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
      Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
      A range of nut butters is available for purchase online.




      Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.

      6. Whole-grain breads
      These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
      7. Other starches
      Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.


      Other foods rich in starches include:


      • potatoes
      • corn
      • quinoa
      • buckwheat
      • beans
      • squash
      • oats
      • legumes
      • winter root vegetables
      • sweet potatoes
      • pasta
      • whole-grain cereals
      • whole-grain breads
      • cereal bars

      Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise.
      8. Protein supplements
      Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.
      Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight.




      Salmon is rich in healthy fats, omega-3, and protein.

      9. Salmon
      Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.
      It also contains many nutrients, including omega-3 and protein.
      10. Dried fruits
      Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.
      Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.
      11. Avocados
      Avocados are rich in calories and fat, as well as some vitamins and minerals.
      What are the best foods for weight loss?
      It may sound odd, but eating some foods can help a person to lose weight. Learn about the best foods for weight loss here.
      READ NOW


      12. Dark chocolate
      Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.
      A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent. A range of dark chocolate is available for purchase online.


      13. Cereal bars

      Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.
      A person should look for bars that contain whole grains, nuts, and fruits.
      Avoid those that contain excessive amounts of sugar. A range of low-sugar cereal bars are available for purchase online.
      14. Whole-grain cereals
      Many cereals are fortified with vitamins and minerals.
      However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.
      Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.
      15. Eggs
      Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.
      16. Fats and oils
      Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories.
      17. Cheese
      Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.
      18. Yogurt
      Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.
      A person may wish to flavor their yogurt with fruit or nuts.
      19. Pasta
      Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.
      Avoid bleached pastas, and opt for those made with whole grains.
      Takeaway

      The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently.


      We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above.


    2. #2
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      Default Re: How do you gain weight quickly and safely?

      great read for those of us that have issues gaining weight. i am not one of those though haha
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    3. #3
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      Default Re: How do you gain weight quickly and safely?

      I'm A Hardgainer, so if I do not eat, I turn into a skinny fuck. I have to constantly eat throughout the day to maintain and gain weight.
      I know everyone said's " Eat Clean , Eat Clean " but for me , sometimes eating clean either cannot happen because of time issues, or just wont provide me with enough calories to get me to where I need to be. NOW, I know it is possible to eat clean and gain a good amount of weight, and I do prep my meals for work, but I will throw in cheats throughout the day to keep me going, but that's me.
      I eat everything and I'm pretty solid. I weighed myself the other nite and I'm up to 190lbs, which is good to me , knowing I started at 128lbs.

    4. #4
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      Default Re: How do you gain weight quickly and safely?

      Quote Originally Posted by Torres View Post
      I'm A Hardgainer, so if I do not eat, I turn into a skinny fuck. I have to constantly eat throughout the day to maintain and gain weight.
      I know everyone said's " Eat Clean , Eat Clean " but for me , sometimes eating clean either cannot happen because of time issues, or just wont provide me with enough calories to get me to where I need to be. NOW, I know it is possible to eat clean and gain a good amount of weight, and I do prep my meals for work, but I will throw in cheats throughout the day to keep me going, but that's me.
      I eat everything and I'm pretty solid. I weighed myself the other nite and I'm up to 190lbs, which is good to me , knowing I started at 128lbs.
      hell yeah man, that's freaking fantastic. i started at 155 and have gotten all the way up to 306. i can put on weight easy though and it's not a struggle at all for me. clean eating and staying at 12% or less is the challenge. i have the ability but i like to have some nasty stuff too
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    5. #5
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      Default Re: How do you gain weight quickly and safely?

      Quote Originally Posted by Torres View Post
      I'm A Hardgainer, so if I do not eat, I turn into a skinny fuck. I have to constantly eat throughout the day to maintain and gain weight.
      I know everyone said's " Eat Clean , Eat Clean " but for me , sometimes eating clean either cannot happen because of time issues, or just wont provide me with enough calories to get me to where I need to be. NOW, I know it is possible to eat clean and gain a good amount of weight, and I do prep my meals for work, but I will throw in cheats throughout the day to keep me going, but that's me.
      I eat everything and I'm pretty solid. I weighed myself the other nite and I'm up to 190lbs, which is good to me , knowing I started at 128lbs.
      Me too brother, but at 50 years old if i do not eat clean 90% of the time I get a belly...like I have right now. It is not big but it bugs me.
      "SHIAT BIOTCH, thats a big ass!"

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    6. #6
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      Default Re: How do you gain weight quickly and safely?

      Quote Originally Posted by guns01 View Post
      hell yeah man, that's freaking fantastic. i started at 155 and have gotten all the way up to 306. i can put on weight easy though and it's not a struggle at all for me. clean eating and staying at 12% or less is the challenge. i have the ability but i like to have some nasty stuff too
      I never really checked my BF% Guns, but I don't think it can be way too much. Like I said, I'm pretty solid and what I want to do is get on more size in order to dial it in and get some definition. I already know what I want to run to get to where I need to be.
      But if it wasn't for the cheats , I would be looking bad.

    7. #7
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      Default Re: How do you gain weight quickly and safely?

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      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      • How do you gain weight quickly and safely?
      Quote Originally Posted by Torres View Post
      I never really checked my BF% Guns, but I don't think it can be way too much. Like I said, I'm pretty solid and what I want to do is get on more size in order to dial it in and get some definition. I already know what I want to run to get to where I need to be.
      But if it wasn't for the cheats , I would be looking bad.
      start food processing up your meats before you eat them. your chicken steak or whatever. put it in the food processor and pulse it down to a little finer than pulled pork consistency. that will knock out two birds with one stone. you will be able to eat more clean protein and it will process through your system faster. so that way you can hammer the hell out of good stuff and still be able to put in even more dirty stuff as well. trust me it frees up a ton of room as well as making you hungry faster
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