Healthy Weight Gain

[xleyxashx]

Hi all--

I am a 24 year old female, I'm 5'4 and weigh 85 pounds. I have been trying to gain LEAN MUSCLE for years now with no success. Most advice now-a-days is aimed toward those who are overweight and are trying to lose. I would love for some really great advice on how to acheive my goal. I would like to gain approximately 10 pounds of lean muscle--not fat! I am extremely concerned about gaining fat in the wrong places!

I currently work out 6-7 days a week doing a combination of at home strength training DVDs ranging from weight lifting to pilates and yoga. I do very little cardio, and I have a desk job in an office setting that prevents me from moving around much during the day. I try to walk up and down our stairs twice a day (we're on the 4th floor) and take walk breaks on weather permitting days. I also own a stair stepper that I do for 20-30 minutes 2-3 times a week. Again, weather permitting, I go for about a 2 mile walk 2-3 times a week in place of the stair stepper.

Please give me some advice! I'm tired of the rude comments I get about my weight!

 

[dmk777]

Hi all--

I am a 24 year old female, I'm 5'4 and weigh 85 pounds. I have been trying to gain LEAN MUSCLE for years now with no success. Most advice now-a-days is aimed toward those who are overweight and are trying to lose. I would love for some really great advice on how to acheive my goal. I would like to gain approximately 10 pounds of lean muscle--not fat! I am extremely concerned about gaining fat in the wrong places!

I currently work out 6-7 days a week doing a combination of at home strength training DVDs ranging from weight lifting to pilates and yoga. I do very little cardio, and I have a desk job in an office setting that prevents me from moving around much during the day. I try to walk up and down our stairs twice a day (we're on the 4th floor) and take walk breaks on weather permitting days. I also own a stair stepper that I do for 20-30 minutes 2-3 times a week. Again, weather permitting, I go for about a 2 mile walk 2-3 times a week in place of the stair stepper.

Please give me some advice! I'm tired of the rude comments I get about my weight!

Hey there! welcome to Ef you will love it here everyone is great and really helpfull, Im not the best person to answer you questions however there are loads peeps on here who will be willing to help you. I wish you luck in your goals..

Donna

 

[zedhed]

Hey x,
Welcome to EF and we are glad to have you with us.
Sounds like you are taking good care of yourself and thats gr8!
For healthy weight gain and your lifestyle the best and prolly the easiest approach is to look to your diet.
Go on Fit Day and start a diet log. Be sure and put every single thing you eat in there.
Your goal is to hit 1 gram of protein for every pound of body wieght. Then once you do that up your protein by 200 grams. On this formula you will gain lean body mass.
Some foods to consider
Dates, eggs, cottage cheese, vegies, yogurt, nuts but not penuts, natty PB, cheese, all kinds of meat including lean pork.
Thats a good start for you.
Hopefully you will continue to post here and let us know your progress.
Best regards.

 

[mapanoy]

You can check how much should i weigh to see if your current weight is the healthy weight