Advice from an RDN on How to Gain Healthy Weight

Advice from an RDN on How to Gain Healthy Weight

by | Jul 4, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

My name is Patrick. I am a new member to the gym since in January. Since joining, I go 4 times a week (Monday – Thursday) and want to optimize my results. I work out for about an hour and fifteen minutes each time, mostly focusing on the upper body and abdomen. I drink a protein shake every day and try to also eat an avocado. I have trouble it seems gaining weight even though I’m consuming 2,500+ calories a day usually. I also drink a Gatorade every time I go to the gym and try to eat a lot of nuts with my turkey at every meal. I don’t have a lot of time to prep food so like buying pre-packaged cold turkey. I can eat straight out of the package or pre-packed snack mixes of dried fruit and nuts. I have gained about 10 pounds in the last 5 months, but results are slow to come. I do the same workout every time hitting nearly every muscle group in my body sometime during my workout. What are the best workouts/machines to use for upper bodybuilding and what should I be eating?

– Patrick

Answer:

Ten pounds gained is a testament to your efforts thus far! Based on the loose description of your intake it sounds like you’re getting dense foods like nuts, dried fruit, and avocado in. You say you drink 500 calories worth and I’ll assume that is from the two beverages you’ve mentioned – a protein shake and Gatorade. Not bad. Hopefully, you are drinking other fluids! Make sure they also have calories like milk (alternatives) and juice.

For solid foods – even quick/packaged items – maximize every bite by making sure it’s topped, soaked or loaded with condiments. For instance, make instant oatmeal with milk instead of water and use extra mayo packets on a turkey sandwich or wrap. High-calorie ready to eat food includes cheese cubes, full-fat sweetened yogurt, potato salad, bars suitable for hiking, and shelf-stable meal pouches (though they may taste better heated).

Not fixing your own food is a disadvantage to healthier eating, as most other energy-rich items are loaded with sugar, salt and fat or contain few fruits and vegetables: canned chili, fried chips, fruit strips/leather, jerky, burritos, egg rolls, etc. Try to take time the night before to pack a small cooler of a few healthier staples. For example, hard-cooked eggs or a single-serve peanut butter tub with a bagel, raw apples or celery sticks as snacks.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Recommended Reading - Q+A

How to Gain Healthy Weight – Podcast Ep. 25

How to Gain Healthy Weight – Podcast Ep. 25

by | Jun 3, 2019 | All, Fitness, Home, Podcast

Welcome to the 25th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with LAF Personal Training Director, Tristen Alleman, and LAF Registered Dietitian, Debbie James, as they share their expert advice on how to gain weight the healthy way. This episode is for anyone that’s ever been curious about how they can add lean muscle, and increase body mass, without adding the unhealthy type of body weight. We approach this from both the fitness side of things and nutritional side, to help those struggling with weight gain, find a healthy and balanced way to do so with their training and nutritional routines.

How Are We Doing? 

This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – How to Gain Healthy Weight – Podcast Ep. 25

Introduction  

Begins at 0:01    

Introduction of LAF Personal Training Director, Tristen Alleman, and LAF Registered Dietitian, Debbie James 

0:22 

What Would Someone Want to Add on Weight or Muscle? 

0:32 

Do You Have to Increase Your Caloric Intake to Gain Weight? 

2:36 

How Does Strength Training Help Build Muscles? 

4:50 

What Foods Are Good to Eat on Cardio-Focused Work Out Days?  

4:16  

How Many Days Per Week Should You Strength Train? 

7:02 

Austin, Our Skinny Colleague, Joins the Show (and Talks Food and Lack of Weight Gain) 

8:43 

Can Everyone Benefit from Adding Muscle onto Their Body? Or Only Bodybuilders? 

14:42 

Are Supplements Good or Bad When It Comes to Bulking? 

16:36 

How Much Protein is Too Much Protein? 

19:00 

Can You Gain Weight and Bulk as a Vegetarian or Vegan?  

20:01 

Are Full-Fat Products Always the Best Option for Weight Gain and Bulking? 

20:40 

Why Are Women Afraid of Gaining Muscle? 

22:23 

Actionable Advice   

24:38 

Outro 

26:06 

Recommended Podcast Episodes 

How Can I Gain Weight? | Q+A

How Can I Gain Weight? | Q+A

by | Feb 2, 2017 | All, Ask Our Dietitian, Home, Nutrition

 

Question:

How can I gain weight? I eat a huge breakfast +2 protein shakes every day and 6 meals daily. I’m 6 ft tall. I started at 142 lbs. I’m up to 154 and haven’t been able to add an ounce beyond that. Help, please.

-Anthony G.

 

Answer:

Good job on gaining some weight! Your weight for your height equates to a BMI of 21, which is within normal weight. If you were underweight, I’d recommend the following:

Focus on energy density, not just volume of food. Simply put, you need to make every bite count. So amp up calories in everything you eat and drink – entrees, snacks, beverages, and desserts.

Choosing the richest options could double your calories. For example, ¼ cup of nuts provides 160 calories compared to the 40 calories from microwave popcorn. A shake made with whole milk, protein powder, peanut butter, and frozen banana slices has 600 calories versus less than 300 calories from the same volume made with low-fat milk, protein powder, fruit and ice.

Meat lasagna made with regular ground beef, whole ricotta and whole mozzarella packs almost double the calories of one made with lean beef, low fat ricotta and part-skim mozzarella cheese.

Adding toppings whenever possible could increase calories significantly. A humble 80 calorie blueberry pancake becomes a powerhouse 150 calories with butter and maple syrup. Laying a slice of cheese on a chicken taco adds 100 calories to each. Spreading a half mashed avocado on a turkey sandwich adds 150 calories. A scoop of 150 calorie ice cream reaches 300 calories when you top it with caramel and nuts. You’ll notice that most of the additions are in the form of fat and sugar. This is no accident, as these happen to be the most energy rich.

Make every sip count by enriching your beverages. One way is to opt for the higher-calorie versions of each drink. Whole milk and nectars are richer versions of milk and juice, respectively. Go for chocolate milk for an even bigger energy load. Smoothies and frappuccinos are calorie-laden alternatives to soft drinks. Another way is to add concentrate to the liquid. For example, add 2 spoonful of dry milk or frozen concentrate to each glass of milk and juice, respectively.

If you were strictly speaking of adding lean tissue, see our article How can I gain weight in muscle, not fat?

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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