How can I increase body mass?

Question

I'm 17 and I am quite thin and want to fill out a bit more. I've read that to increase my body mass I need to take in more calories than I burn off. My friend told me that I should start taking in 4000 calories a day? Is this too many? I dont want to become obese or fat. How many calories a day would you recommend? What types of food are good for this?

Answer 1

use dexona and ciplactin one tablet each per day
your diet will increase like anything

Answer 2

I would definitely suggest you run, don't walk, to the nearest Mickey D's and rush that Dollar Menu like virgin on prom night: hard, fast and out of control. You will see your wildest body mass fantasies come true in mere days. Don't hold back! You should always keep a couple spare McNuggets in your pocket. You can do it, keep your dreams alive! In the mean time wear a couple extra layers of sweat shirts and sweat pants to look buff. You will gain "mad respect" for your new found physique, just be sure not to let it go to your head; nobody likes a showoff!

Answer 3

Depends, on alot of things. Do you have a high metabalisim?

I'm 30 years old 5 foot 10 and weigh around 110-115
I so have a high metabalisim. I am supposed to eat 3 times a day with snacks inbetween, but I hate eating. I only eat once a day, and when I do eat i don't eat much. So i got used to being hungry.
Depression over my life has made me not eat much and let me tell you if you get used to not eating your screwed. Everyone can not get the concept of when people tell you eat more, and you say you can't, they look at you like a freak, as in "WHAT!!!!!!!!!!!!!" I have alot of health problems and it gets worse as the years goes on. No I don't hardley get sick, but I don't have stamina , nor do I have alot of energy, and holding down a job is tough for me. I am not lazy but my body feels like I am 80 years old at times. My back and neck ache all the time. The best shape I have ever been in was when I was your age. I ran 6 miles a day and lift weights and also rode my bike many a mile and played basketball, and I did this everyday mind you and I was 135 solid muscle. I went from 115 to 135 in about 3 months from working out. It's the only way to gain weight for me eating dosen't do it because I burn it all as soon as it goes in.

2000 calories is what you are supposed to recieve a day if you are a normal person. 4000 calorie shakes are what ever is not to be taken unless you are active, so my suggestion is to run or lift weights to take those types of drinks. Trust me you don't want it turning into fat. You also have to drink alot of water with those.

It just all depends on you and your bone mass, I have small bones so no I will never be a big boy, and no I will never have a gut I will die first. I still have a semi washboard stomach from when Iwas working out when I was 17. I got good genetics my dad was a huge man and gains muscle quick, but my mom had the small bones the bad back roubded shoulders etc, and I got heer frame and problems so I look like a freak anyways because my dad had brode shoulders and seeing me walk around with my arms all sticking out has made me get into alot of fights , kids always thought i was trying to be a billy bad *** but nope I wasn't trying to look tough, it's just the way my frame is , and when i flex my bicept everyone was like holy cow check out his arm it was as solid as a brick and perfectly round like a ball.

Working out seems to me like is the only thing you can do to gain weight at this point in your life, it may change when you get older Ihave heard that all my life , but yet no change has been notice by me I still look yound and I still have the same body mass and frame as when I was 16 lol. Hope that helps you out some.

Answer 4

My hubby was very skinny all the way through his teens and early twenties. He used to get so paranoid about how skinny he was he would wear 2 pairs of jeans to bulk himself up (honestly true!)

I can assure you that he is now a fair bit chunkier and wishes he wasn't! As he got older, his metabolism slowed down and he got all the weight worries that plague the rest of us!

So don't worry too much about being skinny cos you might end up worrying about the opposite!

If you are serious about bulking up, have a look at the following site.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=3c47934b16996010VgnVCM100000cfe793cd____

You are much better off building muscle rather than fat and by eating 4000 calories a day fat is all you'll get. You need to get down the gym and pump some iron then get in the kitchen and feed yourself some high protein nutritional meals.

Good luck.

Answer 5

Are you just sick of the typical diet plans have been right after the diet finish the further lbs are just coming and coming right after finish the diet program? Are you encounter the truth that as soon as your body gets utilized to a diet then this diet turns into less powerful more than time because your entire body adjusts to compensate?

Answer 6

You can eat more but make sure it is good nutrition - not just junk food or sweets and cakes!!
Why not try building up with protein power shakes. My friend gained weight and is now much healthier. He used the shakes and vitamins from a1diet
Check the link below

Answer 7

You should get yourself the free Science of Fat DVD at
http://thebestfreebies.com/health.htm It will show you
how the brain and body regulate weight and why some
people are hefty while others are lean.

Answer 8

The first thing you need to do is to determine how many calories a day you need to add muscle. Though I'm not believer in Hydroxycut, they do have a nice, easy-to-use calorie requirement calculator. Go here and plug your info in and select "Add Muscle" as your goal:

http://www.hydroxycut.com/MEN/CALCULATORS/CALORIE/index.shtml

This will tell you how many calories you need to consume each day to add mass. If you play around with the numbers, you'll see that you are typically adding an additional 500 calories (depending on your existing weight) per day for a gain plan.

Easy enough so far. Here's the trick though, if you want to add the mass without getting fat, you need to be very disciplined with tracking how many calories are are actually consuming. This will allow you to fine tune your gains and tweak your diet if it looks like your are starting to add more fat than you'd like along with the muscle. I can tell you that 4000 calories a day is probably way too high for you. Plus eating that much food cleanly is almost a full-time job and requires a ton of discipline and attention to detail.

There are really two ways to track your calories You can buy a notebook and manually write down everything you are eating along with the calorie counts. Or you can use a tool like

http://www.calorieking.com

or

http://www.my-calorie-counter.com

my-calorie-counter.com is free and lets you track your food consumption via the web, which is pretty cool and extremely convenient. If you want something on your computer or PDA, then calorieking is the better choice -- however, it will cost you $49.99.

While you're on this bulking diet (the name for a diet that is geared toward weight gain), keep a close eye on whether you are adding excessive fat with your muscle. If this is the case, pull your daily calories back slightly (by maybe 100 to 150) for a week and see if that helps. I would also recommend getting a pair of Accu-Measure Fitness Fat Calipers, which will let you more accurately measure whether you are gaining fat or gaining muscle (weight is not a good way of determining body composition.)

http://www.quickmedical.com/calipers/accu_measure.html

Also, you didn't really say much about your gym routine. Whether you do a full-body workout three days a week, or do a split routine (for example, back and chest on Monday, shoulders, triceps and biceps on Tuesday, legs on Wednesday, etc.) make sure that you are including leg training in your regimen. Your legs are the biggest muscle group on your body, so when you train them they release extra growth hormone which can boost all-around muscle growth. The best lower-body exercises are big, multi-joint, compound movements like squats, deadlifts, lunges and presses. For examples of these exercises, go here:

http://www.exrx.net/Lists/Directory.html


Finally, if you're doing cardio right now, limit it to 20 minutes or less while you are trying to gain muscle.

In terms of nutrition, make sure you are getting plenty of lean protein (at least 1.5 grams per pound of body weight) and take advantage of that critical post-workout window to maximize nutrient uptake. Drink a whey protein shake 1 hour prior to working out, and then consume 20-40 grams of quick digesting protein like whey along with a 30-40 grams of simple carbohydrates like maltodextrin or dextrose immediately following your weight training. Follow that up within 60 minutes with a whole meal.

Your whole meals should consist of lean proteins (fish, chicken breast, soy, lean beef and pork), skim milk/yogurt, slow digesting carbs like oats, brown rice, whole wheat pastas, veggies (and french fries are not vegetables for this purpose) and good fats like avocados, nuts/almonds/peanuts, olive oil, eggs, etc.

The goal of all of this is to "discover" those key calorie level that either decrease, maintain or increase lean body mass on you. Once you know those, it's typically just a matter of making sure you are hitting the right numbers. Understand that for the first month or so, you'll be adjusting your calories up and down until you find that "magic range."

Finally, remember that you'll want to recalculate your requirements as you add lean mass, because your body will need additional food just to maintain your new muscle (which unlike fat, consumes energy versus storing it.) I would recalculate your requirements whenever you add five additional pounds of lean body mass.

Answer 9

first if you are thin good for you,but if you are asking this question because you are getting bullied you need to talk to some one.
anyway the averge woman needs to eat 2000 cals a day andaleast 35/45 grms of fat if you would like to gain a little wieght eat more protienand carbs. things like potatoes,pasta,red meat and chicken with plenty of fruit and veg .please be careful if people are picking on you talk to some one wieght gain is so easily to put on but hard to take off good look x

Answer 10

Any exercise involving upper body to include twisting and stretching.Also ball sports like basketball and volleyball where you have to reach.