Weight Gain

**xleyxashx** · 11-23-2011 10:11 AM

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, and this has prevented me from eating more.

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!

**caterpillar79** · 11-23-2011 12:17 PM

According to your height of 5' 4" your ideal healthy weight is 130 pounds. Your recommended weight range is between 116 and 145 pounds. (I searched online to calculate yours).

Your BMI is 14.6. Body mass index (BMI), is a measure of body fat based on height and weight that applies to adult men and women.

Here is the table I got from an online source:

BMI Categories:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Taking from there, you are certainly underweight. But people making fun of you should not be tolerated. You can file a complaint to your HR department if that is the case.

Now back to your weight gain...

Before doing anything with your diet, it is always wise to consult your doctor and have him enlist a certified nutritionist to help you with your meal plans. However if that is not possible, make sure you are not allergic to anything here that I share to you.

Remember that consuming more calories than you burn guarantees weight gain no matter what. However, it is best practice to get your calories from fruit, vegetables, grains (preferably whole), dairy/non-dairy substitute (depending whether you have lactose issues or not), meat, fish or other plant proteins.

When you make your soup, or have some beverages, you may add skim milk. I love making green smoothies out of green leafy vegetables and I make sure I that I add milk and powdered peanut butter (that LanaBear sent me).

High calorie beverages may also help. Examples are: milk, juice or chocolate. Eating nuts and dried fruit would also help you. Cheese and whole - grain wheat bread are also great.

Potatoes are a no-no for people who want to lose weight, but I think it would help you very much. Better bake it though.

Eat more frequently in smaller portions throughout the day to make your metabolism run great. Because if you do it the other way around, (more food, less frequently), your body is more likely to store fat and you do not like that to happen.

Carry on with your healthy activities and exercises. All I can see is for you to revamp your diet and make it a balanced one. Good luck.

**Beautiful Disaster** · 11-23-2011 10:16 PM

You are not able to gain lean muscle because you're not giving your body enough nutrition to do anything with. At 5'4'' 85 lbs, your body is in constant survival mode NOT muscle building mode. It's like expecting your car to transport you after giving it no fuel.

How many calories are you consuming a day?

**xleyxashx** · 11-25-2011 06:29 AM

Thank you both for the advice. I am currently consuming approximately 1800 calories a day. I eat very healthy--whole grains, fruit, veggies, lean protein, and virtually no fat or fried foods. I have IBS so sometimes it is difficult to eat, as I am not sure what foods bother me sometimes.

**Ethena** · 11-29-2011 06:12 AM

By using whey protein you can gain the weight not only weight you can also gain the muscles. It is a good diet for the health. By using this diet your muscles will be stronger.

**caterpillar79** · 11-29-2011 06:38 PM

Originally Posted by xleyxashx

Thank you both for the advice. I am currently consuming approximately 1800 calories a day. I eat very healthy--whole grains, fruit, veggies, lean protein, and virtually no fat or fried foods. I have IBS so sometimes it is difficult to eat, as I am not sure what foods bother me sometimes.

I'm using "Eat This, Not That" app on my phone for the following info on calories to be consumed. If you are to gain 1.5 lbs per week, your daily consumption should be at least 2,111 calories. Your current calories per day is lacking about 311 calories. If you have IBS, find an alternative way to feed. Have you tried green smoothies? Most people can control their symptoms with diet, stress management, and prescribed medications. How are you managing it?

**caterpillar79** · 11-29-2011 06:50 PM

Oh, if I may add, according to National Digestive Diseases Information Clearinghouse (NDDIC) - (you may go to their website if you must), and I quote verbatim, "the following have been associated with a worsening of IBS symptoms

large meals
bloating from gas in the colon
medicines
wheat, rye, barley, chocolate, milk products, or alcohol
drinks with caffeine, such as coffee, tea, or colas
stress, conflict, or emotional upsets

Researchers have found that women with IBS may have more symptoms during their menstrual periods, suggesting that reproductive hormones can worsen IBS problems.

Bleeding, fever, weight loss, and persistent severe pain are not symptoms of IBS and may indicate other problems such as inflammation or, rarely, cancer."

Have you ruled out these factors to alleviate your plight?