February 01, 2005

• have you talked to your doctor?
• Yes. Dozens of times, thanks to the fabulousness that's universal health care. Genes, IBS, severe lactose intolerance... none of the major causes is curable.
• Mange, mange! If you want to gain weight, you must eat more calories than your body consumes. Find the Hacker's Diet and follow their advice in reverse. Instead of eating n hundred calories below your basic burn rate, eat n hundred over. If you want to put on muscle, combine this with weight training. --Pat
• Sorry, the first line of my advice suggests you get a skin disease. I instead meant "mangia." --Pat
• I'm 5'10 used to be 120 pounds in my early to mid 20's. I'm now 165 pounds and all it took was a reformed diet and a couple half hour sessions in the gym each week. I put on most of the weight within 4-6 months. I'm not well informed on Irritable Bowel Syndrome, but I'd imagine there are ways to get sufficient calories and protein into your bloodstream... www.fitday.com is a convenient place to track your calories and examine your nutritional profile. I currently consume about 3500-4000 calories a day, and need to do so in order to bulk. Can you eat any of the following? Chicken breast Tuna vegetables rolled oats honey almond butter lactose free milk (i'm also lactose intolerant) eggs wholegrain bread You can also get meal replacement powders (MRP's) which can satisfy the bulk of your carb and protein needs. In order to gain weight, you'll need to actually follow the diet you set for yourself - i used to get told by family members: "don't you eat? You look so thin" and i replied: "i DO eat. I just am naturally skinny". But in reality, I wasn't eating enough food or consistently enough. So plan a diet, and figure out the logistics of acquiring the ingredients, preparing them, and consuming them, on a regular basis. 4-6 meals a day works well. I'm lucky as I live right by kensington market here in toronto, so I have access to the Dominion and the market - and there are plenty of health food stores around town if you need them. You'll naturally fill out as you eat - weigh yourself once or twice a week at the same time of day under same conditions (e.g. i weigh myself right after my workout which happens to be before my 4th meal). Next, and this is hard for many - find a gym to use, and get your feet wet. It's worth spending a bit of time beforehand figuring out which exercises you want to incorporate. I recommend: barbell squats Stiff legged deadlifts (i prefer the romanian variety) Chinups Dips Those four exercises will hit just about all your major muscle groups, and when you get strong enough, you can buy a dipping belt to add weight for your chinups and dips. I've been using HIT (high intensity training) successfully, but just about any program you use will work well for beginners. www.hsthsn.com is a fantastic resource.
• hey kenshin, sounds like you and me have the same problem with the same exact causes. I have to make an extreme and concerted effort to gain any weight past 155 pounds (which doesn't sound that thin, but I've got a frame that's obviously designed for more muscle). The most I've ever weighed was 180, and that was a result of weight-training 5 days a week, and massive amounts of eating. If I wasn't asleep, working out, or in the shower, I'd be eating- if not a meal then a protein shake or a protein bar. That worked for 6 months but 3 months later after I got lazy? Back to 155. It's impossible. My advice: Continue to exercise because it's a good habit to get into regardless of how you look, and whatever muscle you DO gain is a better insulator than fat is, so that'll help with the cold. Make sure you take vitamins every day. Drink lactaid milk and always carry lactaid pills with you if you're suddenly confronted with cheese in a meal. When flying, always ask for the vegan meal- it tastes better anyway. As far as clothes go, layers keep you warm AND tend to look good on thinner people, but be careful to avoid overdoing it lest you look like a bum. Avoid black. Horizontal stripes will fill you out. Most major stores will carry jeans in a 28- are you smaller than that? Straight-legged and no pleats will look better with a slim build. Any other concerns? I totally feel your pain, man- except for the cold factor. I live in southern california. Consider moving!
• damn sorry about the double post. Any way to delete it?
• Wow, I'm half most everyones age here and 168 pounds. I feel big.
• i'm 5'9'' and 125 lbs and that's just fine with me. I wasn't aware that being underweight was unhealthy (within reason, of course), enjoy it, you'll probably live a lot longer than average.
• And, might I add that sexyrobot is sexy, 125 or not.
• you're right sexyrobot - underweight and overweight are loaded terms. And lowering caloric intake probably does increase lifespan. That said, it is important to eat nutritiously (ensuring you're taking in sufficient micro and macro nutrients in good proportions). Secondly, Kenshin obviously is distressed over his low weight. There are two ways to resolve this: 1) accept it 2) try to change it. For philosophical reasons, I'd say 1) is more sustainable and ultimately more enlightened. However, gaining weight may yield tangible benefits that derive independently of one's own satisfaction with body image. I know that I look significantly healthier and attractive than I did 2 or 3 years ago. My features don't stick out now that my face has filled out. My eyes don't seem to recede in skeletal fashion. I look more mature. And my body is much more aesthetically pleasing to both myself and others. Now this alone is a nice benefit, but being able to more successfully attract members of the opposite sex is a real benefit. There is another element to be considered. Our current genotypes are adapted to conditions many thousands of years ago. I wouldn't be surprised if conditions back then facilitated muscle growth. Going to a gym can be seem to simulate these conditions. Intuitively, I imagine that people can better realize their attractiveness potential by adhering to conditions which the genes are adapted to. Ideally, one doesn't undertake this sort of move in life in an isolated fashion. Along the process you can eliminate bad habits (quit smoking), learn what to avoid in your diet (trans fats, etc), and also become functionally stronger.
• My baby sister is 5'2" or so and 95lbs, thanks primarily to a diagnosis of IBS after she had a baby. She's comfortable enough with her weight and also dresses mostly in layers- she buys all her pants in the kids' department and it's a rare cause for celebration when she fits an adult size jeans. Her biggest issue is that her low weight means she can't safely have any more kids, and she's having a really tough time putting weight on. And of course there's probably a very different issue with male self-image compared to female: she's happy to flaunt her skinniness and gets a lot of "I wish I was that thin" comments, which she rolls her eyes at. Belts at least are easy, you can add extra holes yourself or get hand-tooled leather belts, or go retro and buy suspenders. You could look at saving money in the long run by slowly building up a home gym, and then you can work out at your convenience. I mean, if you're committed then it's a lifetime thing; why not save on a lifetime of gym fees and the like?
• If you go the home gym route, I highly recommend a power rack that has a bar for chins, a dipping station, and an incline bench (which you can use for incline dumbell presses). That way, you can do your squats, deadlifts, chins, dips, and much more. And none of the exercises I've mentioned require a human spotter.
• if you're worried that you're too thin, try modelling! as far as exercise, duh, climb trees! and thanx squiddy, btw, you missed OOOOOUUUT this weekend! It was a blast and three quarters!
• I should also add that if you can fit into kids sizes (and god bless us in america-- most of us normal-sized people can fit into a kids large or extra large), you should definitely be buying kids clothes. An XL polo shirt from abercrombie is 29 bucks compared to 39 or more for a M polo shirt from Abercrombie & Fitch. The quality generally isn't as good, but if you're a finicky bitch like me, you're giving away your old clothes after a few months anyway.
• Thanks for sharing, guys! Can't afford a room big enough for a home gym, but it's been a fantasy alright. I've been weight training for four years, two of them with personal trainers. It doesn't do much for me, and I'm tired of it. I eat 5-6 meals a day. The problem is that, with IBS, my digestive system rebels aganist too much food (not all that much by "normal" standards). Also, it's rather difficult to have six dairy-free meals a day in North America. My lactose intolerance is so severe that even lactaid pills won't make pizza digestible. Can you eat any of the following? Except for lactose-free milk (actually 99% free, and that number is doubtful), I can eat everything in your list. Many restaurants have this annoying habit of putting mayo in tuna, but canned tuna is fine. The problem is, again, I can't eat much of any of them except vegetables, which aren't exactly rich in calories. I wasn't aware that being underweight was unhealthy (within reason, of course) Within reason, yes. But low body mass can result in a weak immune system (I get 3-4 colds a year), and low bone density at my ages may lead to serious problems later. There are two ways to resolve this: 1) accept it 2) try to change it. I've accepted being underweight - don't have the energy to fight it anymore. My intent is to live a happy underweight life from here on. layers keep you warm AND tend to look good on thinner people, but be careful to avoid overdoing it lest you look like a bum. Avoid black. Horizontal stripes will fill you out. Straight-legged and no pleats will look better with a slim build. Layers are a life-saver in winter, but once I'm indoors it gets tricky. Can't stop wearing them though. Black... as a guy it's hard to build a professional wardrobe without that color. Will definitely try horizontal stripes. Do pleats look bad on slim builds? I thought they added volume...
• My legs are too long for kids sizes, but maybe I should look into their shirts.
• I have nothing to add, really, except "me too". I also live in Toronto. I've pretty much always considered myself attractive whether it's true or not, and i think that's probably a good place to start.
• The fixation on giant muscles is machismo-driven crap. Not all chicks dig testosterone-poisoned supermen. My ex at one point was 6' and 130, if that. I can't speak for boyswholikeboys, but I would bet cash that there are some of my ilk too. If you feel uncomfortable for your own reasons, that's another thing, but so many guys assume that they have to be these disgusting hulks in order to be attractive, which is just... no. Noooo, no, no. Just as there are plenty of peoplewholikegirls who don't require giant overinflated bazongas to consider a woman attractive. Same thing. It's so frustrating to see people feel bad because of a stereotype. Really. Health is one thing, but if anyone has doubts about attractiveness? Can them.
• Who said anything about becoming a disgusting hulk? Most human beings find a well muscled body attractive on both men and women. Me at 120 pounds Me at 150 pounds Putting on 20 pounds of lean muscle is a goal that can be achieved with discipline, education, and time. It doesn't require a huge sacrifice - I only workout twice a week, 30 min each time - most people can afford this sort of commitment. I don't intend on ever going the synthetic route - i eat all my food naturally and i don't use supplements (though I plan on experimenting with creatine in the future). Not all of us are blessed with the genetics that render us significantly muscular without exercise. I don't see why exercising to look more attractive is something to be scourned upon. We spend time on our hair and clothes to a certain extent. Why not our bodies, especially when it can bring pleasure to your special other.
• Great comments, spacediver. *bookmark*
• What's with the gigantic rectangular sunglasses, spacediver?
• Most human beings find a well muscled body attractive on both men and women. Not me. Give me a swimmer's-build prettyboy anyday, mmm. And while it's great if you feel more attractive super-sized, it's a damaging stereotype to assume that everyone shares the same aesthetic, and to "fail" to conform to that makes one unattractive by definition. How about respecting a diversity of human attractiveness?
• When I started college I was 5'10" and weighed 115 lbs. When I graduated, I weighed 165. While I'm sure some of that weight gain was thanks to beer, a lot of it came from constant exercise. I used to do a *lot* of walking over hilly terrain, which caused me to gain a lot of muscle mass in my legs. A year after I graduated I dropped back down to 145 or so and have been trying to get back up there ever since. One of the best suggestions I've heard is to drink a glass of soy milk immediately after working out. The protein helps build muscle, and since it's non-dairy the lactose issue shouldn't be a problem.
• bah. working out (even for 30 mins blah blah blah) is so synthetic and boring, but then, i get so much exercise at my job and getting to my job that i dont really need to do that whole gym routine...i just dont understand the mentality that drives ten miles to the gym to get on a stationary bike...its just plain dumb to me....but then i've always said that every pound of muscle means at least ten less books read.... as for the kids clothes idea...prepare for some scary...as the childhood obesity in this country (the u.s.) continues to skyrocket, the kids clothing market has been making the sizes larger...and larger...and larger..... I now find that clothes designed for twelve year olds (!!!) are too big! I have a 28 inch waist...that's not insanely small is it? I can't find mens pants anywhere in that size...and i mean ANYWHERE. There used to be maybe one or two pairs on the rack. NO MORE. NOT ANYWHERE. NOPE. you might try the reverse of my friend's diet. we heard from a mutual friend that the main cause of obesity in this country isn't any of the ones you've heard before, but because, since the late 70's/early 80's SUGAR has been slowly being replaced by CORN SYRUP, which is, apparently, partially indigestible (I think the corn skins contain a lot of cellulose) and contain solids which get absorbed along with the sucrose and then just hang around, making you chunky. (apparently in france they eat TONS of sugar, didn't really see a lot of fat locals there, myself...no corn syrup, thats why!) Anyway, my friend cuts the corn syrup out of his diet, but does nothing else to induce healthiness (ie this guy lives on frozen pizza. He drinks tons of sweet tea with sugar that he makes himself, etc)...we went to the store together and i was shocked to discover how LITTLE food has sugar in it...it's ALL corn syrup. anyway, long story short, he loses 15 pounds in a month! (like from 165ish, so a significant % of body weight). eat more corn syrup.
• As far as I understand, swimmers are quite muscular. However, I can appreciate the aesthetic you are talking about. I am a heterosexual male, but i can see the allure of the slim lean ectomorph. However, from my own observations and theoretical musings, I would say it's a safe bet that the majority of women in this world find a muscular body more attractive than a super skinny body. There are exceptions - i've heard of a tribe in africa where slim males are highly prized - likewise for hairy women in some indian tribes. I respect the diversity of human attractiveness - believe me, my taste in women differs radically from most of my friends - but I also recognize that there are standards of beauty that seem to resonate across cultures and time, especially with regard to the male physique. A case in point is that depicitions of the ideal male physique seem to remain remarkably stable throughout history. This is to be heavily contrasted with the "ideal" female form, which seems to change radically over time. Let me put it this way: a muscular body, along with clear skin, symmetrical bodily and facial proportions, is usually linked with good health. As I have heard it put, physical beauty can be understood to be a genetic "health certificate". This is why well tailored clothes, skin cream, and makeup, tend to produce aesthetic enhancements. Now even if some women don't care at all about muscle on their men (and let's keep it realistic here - i'm not talking about pro body builder proportions), putting on 20 pounds of muscle is still a worthy goal to pursue. Personally, at 165 pounds, I feel a lot more secure than I did at 120. I know that this may be an unhealthy state of psychological affairs, given that my security should rest on something so "superficial". This is why ideally one should not be dependent on their image for security, yet recognize and enjoy the benefits of beauty.
• Sexyrobot - i'd avoid corn syrup with the same ten foot pole you should avoid trans fats with. Pretty unhealthy stuff, and from what I understand, it causes significantly increased lipogenesis due in part to its high glycemic index. Just look at the title of this study: "Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity" If you want a healthy diet, eat a good amount of fruits and vegetables, essential fatty acids, quality carbs (i.e. complex carbs like oats/yams instead of sugar), and decent protein (fish, chicken, eggs). You want things sweet use honey. Avoid corn syrup, and anything that has hydrogenated oils, or shortening. The latter two are trans fatty acids. Don't eat junk food - try to prepare all your food at home.
• Kenshin - in response to your last post, may I inquire as to what your diet was when you were exercising, and also the details of your exercise program? i.e. what exercises, how many reps, how many times a week, etc. Were you eating stuff that your digestive system could handle? Is it a problem with quantity, or quality, of food with you? Does IBS cause your body to reject certain types of food, or all types of food in large amounts?
• Spent my teens and twenties very much underweight, and no diet and exercise regimen could keep the pounds on for long. Then entered my thirties and am now 6' 172lbs which is about ideal for me. How old are you, man? The metabolism shift does wonders for us skinny people. If you must work at it, then heed the advice above re barbell squats, as the thighs are the key to increasing body mass overall. I echo egomaniac9000's words, though, because if nothing else changes, then just a little break will see you back to your set point. Mine had always been 140-150 at most, and let's face it, as far as the opposite sex is concerned, being underweight for a guy is like being overweight for a girl. On preview, what spacediver said.

• How about respecting a diversity of human attractiveness?

  Because your respect just shines through, Wurwilf. Boy, we can learn so much from:

  The fixation on giant muscles is machismo-driven crap[...]these disgusting hulks...

  That's pretty fucking crass hypocracy you've got going on there.
• KenshinAfter re-reading your last post, I realized you already answered the question of quality vs quantity. How do you react to MRP's? 4 scoops in half a litre of water can yield a 1000 calories and a lot of protein if you find the right product. Two of those a day and you've probably got most of your muscle building nutrition taken care of. I prefer not to use them because of the high quantities of maltodextrin, and I prefer to avoid refined sugars out of intuitive conscience - however in your situation I wouldn't hesitate to try them out (i used this one for many months). Also, I suspect you probably went on a high volume high frequency exercise program right? You can make significant gains doing one exercise a week doing only 1 or 2 sets to failure. e.g. Mondays: 2 sets of squats and 2 sets of chinups Fridays: 2 sets of deadlifts and 2 sets of dips From my experience, doing this low volume low frequency works well if you go to failure with low reps (5-12). You can add in some bicep curls at the end of your monday workout, and some incline dumbell presses at the end of the friday workout. I know you're looking to be content with a low weight, and you should continue to deal with that issue - it will ultimately make you a happier and well adjusted person. But I can't resist making sure you've tried everything properly. Many people spend hours spinning their wheels in the gym due to poor nutrition, overtraining, ignorant trainers, etc.
• sexyrobot: High fructose corn syrup has been implicated in developing adult (type II) diabetes. I'd be inclined to avoid loading up my system with it. Kenshin: There's little better for bone density than weight training, so if that's one of your concerns, it would probably be a bad idea to flag it, unless you start doing something else that stimulates bone growth. I assume your medical doctors have talked to you about using very low doses of SSRIs or Wellbutrin to help with IBS? I know a few people who have had excellent results, although I can understand not wanting to risk the side effects.
• Sexyrobot, go to Banana Republic. I know they have your size.
• Me. 14 to 38 169 lbs. Me. 38 Quit smoking. 215 lbs.
• SuperSize!! Heard an interview recently with Matt Spurlock, the 'Supersize Me' documentarian. He mentioned in passing that he now has to be much more careful about what he eats, because after that month of gorging he puts on weight very easily. His fat metabolism revved up in response to that high calorie, high fat diet, and it hasn't returned to normal, even years later. A month of McD's might not be appealing, but the point is that it is possible to change your metabolism, if you can find the right hook. I'm living proof of that, though in a different context. Years ago I pseudo-accidently changed my sensitivity to heat/cold.
• Note re protein mixes: first thing I did when I tackled this problem, myself, is got a nutritionist. She's used to bodybuilders, and yet the first thing she said was TOSS OUT the protein mixes. Super heavy toll on your organs, man. Milk powder will do the same trick without the load, though it may take you a few times for your body to adjust to that, too. And always tastes good! Unless you're going to be doing some heavy bodybuilding, you just don't need the extras that get put in those mixes, and your liver and kidneys pay for it in the long run. and re: coping vs changing -- I always remember a quote from someone who suffered the opposite problem: "I found it much easier to lose the weight than I did to be a happy fat person" -- for me, I found it much easier to gain the weight (though not easy at all) than be a happy skinny person. Like it or not, others certainly treat me differently. (not due to confidence. I first put on the weight as mere bulk not muscle and wasn't proud of it, but got positive strokes from everyone anyway... now it's muscle, but that sure surprised me)
• this is a VERY interesting thread. kenshin, you said "I eat 5-6 meals a day." myself, i'm one of those folks working to lose weight. (successfully, i'm happy to say, i'm 5'8'' and was 172, now i'm around 150.) i've learned that eating every hour or two actually INCREASES your metabolism. if you give your body something to eat, it'll expend the energy to break it down, etc. so nutritionists advise folks trying to lose weight to eat frequent meals. so perhaps you should try to eat three balanced, *large* meals per day. in that way, your body will "hoard" the calories and keep on the weight. also, eat a lot right before bed. re: the "supersize me" guy, he ended up with serious health issues so i'd be cautious about any fast-food weight gain. his liver nearly gave out. yikes.
• also perhaps a professional nutritionist would be helpful. here's the link to Dietitians of Canada. i'd highly recommend that, considering the issues you're struggling with.
• How about respecting a diversity of human attractiveness? Because your respect just shines through, Wurwilf. Boy, we can learn so much from: The fixation on giant muscles is machismo-driven crap[...]these disgusting hulks... That's pretty fucking crass hypocracy you've got going on there. Yeah, touche. I do have a hate-on for jocks, because they have always, without exception, hated me and thought I wasn't worth the air I breathed because I'm ugly and don't like team sports. Turn and turn about. It's not pretty and not fair, but everybody has baggage. But my point wasn't that, either. My point was that not everyone worships the same ideal - giant musclemen may be common ideals, but not the only ideal. My point was that saying "I have to be giant and muscular or nobody will like me" is, to me, exactly like a woman saying "I have to get breast implants or nobody will like me." Precisely the same. You all know there are men/lesbians who like women with small chests. How about acknowledging that not everyone who likes men worships giant musclemen? Diversity. Please. Just because I have a personal dislike for jocks - as people - because of their attitude toward me doesn't mean that I want everyone to think they're awful. I do, but hey presto, I believe that people think different things. Not everyone thinks like me, and I don't mean to make speeches about how my opinion is more "right" because it's common. My point wasn't that people never like the beasty guys. My point was that not everyone does. It's not a requirement to be liked. This is leaving aside health concerns; bulking up for health reasons and bulking up for attractiveness / self-esteem reasons are different critters. I'm only addressing the latter.
• Oh, messed up the tags. But I'm uncoordinated and don't like football, so it's a drop in the ocean for reasons to hate me, yeah? ;)
• kenshin, I second (or third, or fourth) the weight training suggestions. I hit the gym 5 times a week for between 45-90 minutes a shot (no, I don't have time to do this, I make time for it). I use free weights and spend a good deal of time doing barbell squats (in the cage, not the Smith machine) and stiff-legged deadlifts. I have not found that doing this kind of activity has made me a "disgusting hulk" (although I pack a hella punch for a 39-year old woman), nor has it affected my intellect or number of books I have read. What it has helped is my bone density (I don't drink milk). I took a very bad fall last October and the emergency room doc was surprised I hadn't broken a leg. I asked him if my powerlifting had anything to do with it and he said, "Yes. Undoubtedly." Yes, it can be boring sometimes, but there is a bigger reward to weight training than aesthetics. You need to keep those bones nice and strong. If you're bored, really work at changing your routine. Up your lift weight, use different muscles. Good luck! Oh- you might look at Stumptuous. It was written by a woman for women, but I know men who have found it very useful. Krista is in Toronto, I believe. Very nice woman.
• eat a lot of crap
• In my early 20's I was 6' and 135 lbs. Now @39 I'm 6' and 160, and still consider myself underweight. For ectomorphs, gaining weight is hard, hard work. Increasing calories is essential, as is weight training to ensure any weight gain is lean muscle. Supplements help, but if you have digestive problems then check with your doctor. My only advice is to keep at it. The gains will be slow, but if you mix up the routine every few months your muscles will grow. Often *when* you eat is as important as *what* you eat, so check with some weight training experts (Men's Health mag/website is good) for the latest info.
• Ignore anyone who sounds like they spend half their paycheck at GNC or uses the phrase "bulk up." Keep healthy foods around you all the time and have a bite whenever you feel like it (which will be more often if it's sitting in plain view). Take a more balanced approach to exercise- run, walk, jump, lift, throw, climb and swim on a regular basis instead of going to the gym and trying to squeeze all the exercise of a healthy lifestyle into a 1 hour workout. Don't be afraid of activities like running- your body will adjust. No one ever wasted away because they ran a few miles a couple times a week. Go for a walk on your lunch break, bike on the weekend instead of watching TV, play basketball or lift some light weights at home after work. It's not about making your muscles bigger- it's about adjusting your metabolism and giving your body a reason to retain nutrition instead of shitting it all away. Also, I've heard juices (made with fruits, veges, wheat grass, etc) are good for getting nutrition- maybe they'd be easier on your digestive system?
• So many comments! I'm male, in my mid-20s, 6 feet and 125-130 pounds. When I don't exercise, my weight drops to 120-125. When I worked out with a personal trainer, my weight reached 134.5, a record for me. The lowest I ever hit was 116 back in college, which so alarmed my doctor that she half-threatened to rec me hospitalized if it dropped below 110. what your diet was when you were exercising, and also the details of your exercise program? I'm still exercising. I do weight training 2-3 times a week... my body simply can't handle more. My trainer set the routines. I eat breakfast, morning snack, lunch, afternoon snack, dinner, and sometimes night snack. My digestive system seems to dislike MRPs, especially the ones containing whey protein (for obvious reasons). I assume your medical doctors have talked to you about using very low doses of SSRIs or Wellbutrin to help with IBS? SSRIs, yes. I used Paxil to treat depression years ago; it exacerbated my diarrhea. Haven't heard of Wellbutrin - will do more research on it. perhaps you should try to eat three balanced, *large* meals per day. in that way, your body will "hoard" the calories and keep on the weight. This doesn't work due to my IBS. A large meal gives me diarrhea, which means my body absorbs little of the calories and nutrients consumed. High-fat, high-sugar, and even high-protein diets do the same to me. My body loves vegetables/fruits and likes grain; pretty much everything else must be in small potions. I've seen a couple of nutritionists, who basically told me what I already knew. have a bite whenever you feel like it Pretty much have to remind/force myself to eat. I don't feel hungry all that often. For the past few years of 5-6 meals a day, I feel uncomfortably full most of the time, which is why I no longer have the motivation for gaining weight. Planning, preparing for and eating 5-6 meals a day ... weight training three times a week and feeling constantly sore/in recovery, the logistics of gym-life ... having trouble falling asleep because I sleep on the sides and my sore arms dislike the weight ... I'm tired. Trying to gain weight has been made my life more difficult and expensive than I would like. I intend to start living happily with my weight as it is.
• kenshin, you can make your own MRP by using skim milk powder (which is casein protein not whey), and adding maltodextrose which you can cheaply buy in bulk. Might be a problem though since you said you can't handle sugary diets. You can get a boatload of calories from oats and barley. Tuna has plenty of protein. Judging by your physical stats that you've given, I'd say that the equivalent of 5 cans of tuna, and 4-5 cups of rolled oats would sort out your caloric requirements. (of course, you could ease down on these if you eat other things that can share the nutritional burden). Other ideas for extra calories: large tablespoons of honey baked yams (yummy) I would advise that you post on the HST messageboards under the diet and nutrition section. There are some incredibly well informed posters there who might be able to help you find a viable solution. I post there with the handle [xeno]Julios. As for training, I would strongly recommend doing an extremely low volume low frequency plan as I briefly outlined in an above post. It is designed so you don't burn out. And I would also strongly encourage you to stick to exercises such as the ones i outlined above. They're remarkably effective at getting a lot of bang for your buck. You managed to gain 5-10 pounds which is decent, but you could probably acquire double or triple that if you manage to figure out a good diet. With experimentation, and research, you might be able to find calorie dense food that your body can handle.
• Wurwilf - say you had a boyfriend who was really nice and really skinny. If he decided to put on some muscle, and remained a nice person, would you not consider this a pleasant bonus?
• Skim milk powder still has lactose, so no luck there. I like oats and tuna, though Health Canada warns against the latter. Canned tuna is supposedly safer, yet I keep reading one shouldn't eat too much canned foods. Don't know what to do with yam and barley, to be honest. Cooking isn't my fort. Keep meaning to try honey. It's so *sweet* though. Re: body image I'm too self-absorbed to care about how others perceive my body; I just want me to like it. To that end, my pop culture obsession has recently shifted focus from American back to Asian. Asian heartthrobs, particularly the Japanese ones, tend to be leaner than even swimmers. Perfect aspirations for me. With luck I may achieve a bishonen look one day.
• With luck I may achieve a bishonen look one day. ♥ kenshin
• stay away from solid white albacore tuna. I get my tuna at dominion for 99 cents a can - flaked chunk or whatever - it's the equality (bottom segment dominion brand). The white has more methylmercury from what I understand. But yea - i wouldn't wanna go more than a can a day. Yam's easy to cook - just wrap in tin foil and put in oven for 50-60 minutes. Very tasty too, and healthier than potatoes. Can you drink Natrel lactose free milk? It's the best lactose free brand i've ever had. Tastes just like regular fresh milk and i used to drink 2l a day without any issue. Oats I just blend in with my home made shake. Here's the recipe i use for the shake: 500ml water. 2-3 tablespoons of almond butter 2-3 tablespoons of honey 3/4 cup rolled oats half a tablespoon of flax seed oil 1 chopped banana and here's my diet: meal 1: * 200ml raw egg whites. * 1 glass of lactose free skim milk, which I heat and add a large dollop of honey. meal 2: * two slices of wholegrain bread with olive oil, garlic, and half a sliced tomato, salt n pepper. * bowl of tuna with olive oil and pepper meal 3: * Homemade shake (recipe above) meal 4: * bowl of sliced yams * one chicken breast * 250 grams of mixed vegetables * Glass of milk Meal 5: * Homemade shake I also add one 35 gram scoop of whey protein powder to my shakes, but this isn't critical. For other sources of protein - how does your body handle chicken breasts? I get mine at kensington market - i pay about 8 bucks for 2 pounds, and eat half a pound a day. And that's boneless skinless - you could get it way cheaper if you don't mind dealing with the bones. If you want results, you're going to have to suck it up and learn to cook consistently. If you look at my diet, the only things that need "cooking" are the yams and chicken. If you cook enough for 3-4 days, and use tupperware to store in fridge, you're sorted. A good solution to vegetables I've found is to buy frozen vegetables (i get garden giant), boil a pot of water, throw the frozen veggies in for about 15 seconds, and immediately drain. That way i don't lose the micronutrients and they are thawed and slightly warm. As for soreness, you should only get sore after the first couple workouts. Soreness quickly disappears if you continue to use the muscle. The fact that you remained sore consistently tells me you were doing something wrong. Finally, have you tried glutamine supplementation (it has benefits for digestion): "1) Immune support. Supplemental use of glutamine, either in oral, enteral, or parenteral form, increases intestinal villous height, stimulates gut mucosal cellular proliferation, and maintains mucosal integrity. It also prevents intestinal hyperpermeability and bacterial translocation, which may be involved in sepsis and the development of multiple organ failure. One study reported that athletes reported fewer incedences of upper respiratory tract infections while supplementing with glutamine (2 grams) after they ran. 2) Gastrointestinal support. 70-80% of orally administered glutamine is absorbed into the cells of your GI tract. It remains there and is metabolised by those cells without ever reaching the blood stream (image). In sicknesses such as sepsis it has been shown to help improve survival because of improved GI tract function." (quoted from third post on this page.
• So jealous so jealous so jealous so jealous.
• Latest tuna info suggests that a can per week, of any cut of tuna, is the maximum prudent people should eat. Much less than that for children and pregnant women. As a great fan of tuna, this is not something I'm happy about. I miss my tuna greatly, but I don't want mercury poisoning either. That's nasty, permanent heavy metal damage.
• Swimmers are actually quite well muscled and decently heavy. At least in my experience. When I was swimming competitively, I was at the heaviest I've ever been. Of course, muscle weighs more than fat, so even small looking people can be fairly weighty. Actually, one of the biggest sets of shoulders I've ever seen was on my coach, but looking at him in street clothes, you never would've known how huge he was. As far as gaining weight goes, if you want to do what I did, do something active a few hours a weak and carbo load like your life depends on it. =)
• Wurwilf - say you had a boyfriend who was really nice and really skinny. If he decided to put on some muscle, and remained a nice person, would you not consider this a pleasant bonus? Too funny. My current girlfriend always made a mark of noting that she liked "thin" guys, and liked that about me. When I became determined to put on some muscle, I wondered just how much of an "objection" she might have, since she derided these beefy guys. There was also a study not long ago that found that the athletic mesomorph is considered a better prospect for casual sex, and not as good a prospect for a long-term relationship (ostensibly because women fear that he will have other/too many options). Well, knowing that she'd always been thinking of me in a long term sense, I was curious. Yep, she loved it, and made sure to steer around her previous comments re "those hulks" that she dislikes. Yep, certainly slimmer builds on Asian athletes, though there is a *shocking* (to me) rise in prosthetic-elective surgery in Japan (insertion of abs, pectorals, etc -- saw one guy with a cartoon-superhero-size chin). Anyway, you seem to have a healthy perspective and are not willing to discard your health for the looks (the easiest route to which hasn't been mentioned in this thread -- the roids). Best of luck.
• Kenshin, I so feel your pain. I'm pretty fat, thanks to Celexa (I don't recommend it unless you're also severely depressed); but my 7 y.o. son is unhealthily underweight and has been since 6 months old. All that talk about "just eat more" is so annoying after the first two weeks or so. All you healthy-weight people out there, just imagine being forced to eat when you feel absolutely stuffed, and then doing it over and over, six meals a day forever. Now you understand the problem better. Its impossible to eat much more than your body wants consistantly over the long term. Here's somthing that's a giant pain in the butt that we're about to try: a gluten-free (oat, wheat, rye), casein-free (milk protein) diet, and if that doesn't work, an allergy/intolerence elimination diet. I have no idea if this will be helpful to us or you, but I hear good things about it and both you and my son have some signs of at least possible casein intolerence (apparently gluten, casein, and soy share extremely similar protein structure, so if one is a problem, all may be). Supposedly GI symptoms can be dramatically decreased and appetite increased by getting rid of foods that contain ingrediants that it may not be obvious you're intolerent to, but are. If you're interested in finding out more about this, e-mail me, or google gfcf diet. Most of the sites have an autism focus since many autistic kids do great eliminating gluten and casein, but it supposedly works good for some non-autistic people too-- especially those with IBS, depression, and/or fibromyalgia (two out of three of which I have, so I should probably try it too). Good luck.
• spacediver: Thanks for the sample diet. It actually looks similar to mine, except I drink soy milk and eat scrambled eggs (raw eggs irritate my useless bowels). I suspect the only major difference between your diet and mine is one of quantity. Chicken breast is hands-down my favorite meat. Half a pound over two meals is fine. I just need to be a better cook. Will look into glutamine and maybe try Natrel lactose-free milk sometimes... Nal: Even canned tuna? Goddamnit. there is a *shocking* (to me) rise in prosthetic-elective surgery in Japan I blame the rise of Korean entertainment, whose physically manly ("") heartthrobs have overshadowed Japanese bishonens for a couple of years, even in Japan.
• krebs cycle: Word on forced eating when feeling stuffed. Not a pleasant feeling. I don't worry about casein since I avoid dairy at all cost anyway. Will have to check whether I'm intolerant of gluten one of these days. My diet can't do without soy though. Reading gfcfdiet.com now. Thanks for the tip!
• Kenshin, I don't think one can of tuna a day (especially if it's not the white solid albacore) will do you much harm - but then again, I'm very ignorant on the whole issue. I'm just going by what i've read at various sources, and i'm aware of the controversy over different guidelines. Also, I think so long as you're not pregnant, or a developing child, the risks associated with methylmercury are less. I would make a long and detailed post on the HST messageboards (diet and nutrition section) that I linked to above, and ask for advice on where to get protein, since this is important not only for gaining weight, but for general health. Cooking is dead simple once you get in the routine of it. Here's how i prepare my chicken: Step 1: Turn on oven to medium high or something. Step 2: rinse the chicken breasts Step 3: Tear off a few pieces of aluminum foil. Step 4: Make a crease down the centre of each piece of foil. Step 5: Pour a bit of olive oil and chopped garlic onto one half of each piece of foil. Step 6: Place chicken breast on other side. Step 7: Add salt and pepper to both sides of chicken. Step 8: Fold the foil around the chicken, crimping the edges to create a seal Step 9: Put in oven for 25-40 minutes, depending on quantity. You can always check at any point in time with a fork and knife to see if it's ready. Dead fucking simple. Tastes good too. Make 1 and a half pounds or something in one time. Store remainder in tupperware in fridge. To reheat, I like to slice up the breasts, and fry on low heat in virgin coconut oil for a couple minutes.
• I can't believe that no one has posted a link to the Simpson's episode "King Size Homer" yet... Dr. Nick: Hi everybody! Homer+Bart: Hi Doctor Nick! Nick: Now there are many options available for dangerously underweighted individuals like yourself. I recommend a slow steady gorging process combined with assal horizontology. Homer: [pensive] Of course. Dr. Nick: [points to a chart] You'll want to focus on the neglected food groups such as the whipped group, the congealed group and the chocotastic! Homer: What can I do to speed the whole thing up, Doctor? Dr. Nick: Well...be creative. Instead of making sandwiches with bread, use poptarts. Instead of chewing gum, chew bacon, heh... Bart: You could brush your teeth with milkshakes! Dr. Nick: Hey, did you go to Hollywood Upstairs Medical College too? And remember, if you're not sure about sDr. omething, rub it against a piece of paper. If the paper turns clear, it's your window to weight gain. Bye bye, everybody!
• btw that Health Canada link you posted, kenshin, says the following: It is important to note that this limiting advice does not apply to canned tuna. Canned tuna is subject to inspection and enforcement of the 0.5 ppm guideline. The use of smaller, younger tuna in the canning process makes it possible for mercury levels in canned tuna to fall within the 0.5 ppm guideline. Smaller, younger fish have not accumulated higher levels of this contaminant
• Anyone can cook if they have recipies. Go to cooks.com and look for stuff you can make with the foods you like. Especially look for soups. Any jackass can make soup and the ingredients are cheap and include a lot of foods that are good for you and good for gaining/maintaining weight- barley, brown rice, beans, chicken, all kinds of vegetables. You can make a huge pot in a few hours (most of the time it's just simmering while you do something else) and get many meals out of it. All you need is a really big pot. A cheap food processor also helps, especially if you need to chop a lot of veges. I also use it to blend some of the ingredients about halfway through cooking and add them back in to make the broth thicker. You might want to make thicker soups like that so you get more food before you fill up on the broth. I have some of the same problems as you, and have recently started cooking more and changing my diet accordingly, with good results. You can email me if you have any questions about what's good to cook, since this thread's getting kind of old. I would also cautiously suggest jogging/walking, even though these activities are usually associated with losing weight, because it will make you feel like eating more, and as long as you do that, you'll at least maintain the weight. It will also make you feel better emotionally, much more than weights will, and that should be your #1 priority.
• I walk over an hour each day, on average. It doesn't do much for my weight but is very enjoyable. I don't even consider walking an exercise, just because I love it. Strangely, walking improves my digestion but not my appetite. Nothing on earth seems to make me want to eat more.
• Try chronic