weight gain?? pleasee helppppp?

Question

i am a 13 year old girl 5'9-5'10 and just accidently dropped from 115 pounds to 100 pounds!! i need help gaining the weight back as fast as possible (healthyfuly if possible) for cross country season. People say eat as much as you can! but i can eat like 4000 or more calories if i wanted to. so i cant just pig out. How many calories should i eat a day. i also drink 3 ensures a day that are 350 calories each. How do i gain weight?!!!!!!!!

i am not running or training right now though

Answer 1

Hi Kim, I too had to gain weight after accidently losing it! I too am a runner as well so I can relate. My nutritionist put me on a 4500-5000 calorie per day diet and it was very specific. Here's what I was eating during the day:

- 6:30am (Breakfast)
* 2 peanut butter sandwiches (2 slices of 10-grain bread each with 2tbsp peanut butter)
* 1 piece whole fruit (apple or pear or something)
* 1 protein shake (Designer Whey, ice cream and milk)
* 1 16 ounce mug of OJ w/pulp to nurse on the ride to work

- 10am
* 1 wheat wrap filled with grilled chicken, baby spinich, salsa and cheese
* 1 cup trail mix (almonds, peanuts, M&Ms, dried cranberries)

- 12:30
* 1 piece whole fruit
* 1 serving protein (grilled chicken, tuna fish, meat!) the size of my palm
* 1 serving grains (rice, pasta, etc)
* 1 large salad of baby spinich, lettuce, carrots, etc w/ dressing of choice
* 2 -3 cookies or a cupcake

- 3:00pm
* protein bar (usually Snicker's Marathon Carmel Nut Rush)
* 1 large glass chocolate milk
* 1 cup trail mix

- 6:30pm (dinner)
* 2 servings low-fat protein
* 1.5 cups grain or starch
* 2 different types of veggies, steamed, with or without cheese or butter to taste
* dessert of choice (ice cream, cake, etc)

- 9:00pm (nightime snack)
* 1 piece whole fruit
* granola bar, snack bar or Newton cookies

Good job with the Ensure, those were my option to the protein powder but I chose Designer Whey because I liked the taste better. Also, eggs are awesome but I don't eat them.

This plan helped me gain 9 pounds in 3 months, which is what I needed to get my medical release back to training.

Good luck!!!

Answer 2

supplementing your diet with an excess of protein is probably the best answer, in my opinion.

maintain a healthy lifestyle, and probably increase your running. this will then create a higher demand in the body for nutrients and rebuilding material (protein) and the body will more readily absorb it, as long as you provide it. make sure you eat very healthy, while your body is in this high demand state for nutrition, it is important to only give it the best. protein is one of the fastest and healthiest ways to gain weight. make sure you dont sit on the couch and begin eating cheeseburgers. sure you'll gain weight, but you'll also end your cross country season before it even begins.

ensures are great, however, there are other protein products that might benefit you even more. look around for something closer to 20 or more grams of protein per serving. i think ensure probably has something like 13?

also, when taking in protein, it is better to take in smaller amounts over a longer period of time, rather then take 32 grams in one shake. your body can only use so much at a time, and the rest gets filtered through your kidneys. this could lead to serious problems, so its also important to make sure you drink plenty of water all the time.

but not to scare you, as long as you stay hydrated and take in a reasonable amount (just dont do something stupid like to 5x the reccomended amount), you'll be fine, and be gaining back the weight in no time.

Answer 3

I'm not so sure about the whole calories thing. Why do you want to gain weight? If it's because you're unhealthy and your doctor says you need to gain weight, I suggest that you eat right and exercise. I mean, once you think about it, lots of exercise would give you muscle. Obviously, the more muscle you have, the more your gonna weigh. Also, if you're gonna take in more than 3000 calories, you may be prone to eating unhealthy food. You don't want to increase your chances of diabetes or heart disease or anything, so please try to eat healthy. Also, remember that each person has their natural weight. Please remember that if you lead a healthy lifestyle, there's no reason to change your natural body weight. You should only gain weight if your doctor told you due to health reasons. Hope this helped.

Answer 4

Well, if you are in training, you will be burning about a thousand calories in a 6 mile run, so you have to take that into account. I think just scheduling a lot of smaller meals with high caloric content but nutrient rich will help you. Try a lot of lean proteins, dairy, etc.

Answer 5

Just strength train, muscle weighs more than fat, and you dont want too much fat anyway. The only thing you need to switch about your diet is adding more calories, preferably from protein maybe so you have energy to do the weight lifting and such. Just some suggestions.