healthy weight gain

[aerobicaggie]

Hello!
I have a question about, yes, gaining weight. I am 19 and several months ago I became depressed and fell into anorexia and excessive exercise. As a consequence, I lost a lot of weight that I didn't need to lose. Since then I have gained back the majority of the weight while continuing to exercise (much more moderately) and totally NEVER want to go back there again, seriously I can't even imagine allowing myself to shrivel to skin and bones, I value and appreciate a healthy body! In fact, I am now am planning on getting a degree in nutrition as I have learned to value health so much! Now here comes my question... I am now about 108 and 5'7 so I still have a little ways to go obviously, but I am kind of stuck. I LOVE weight training and the thought of being able to build beautiful muscles...its weird, I went from striving to be super skinny to now wanting to be "buff and tough" and finishing all those terminators in bootcamp heehee.}( I get full pretty easy and need an extra healthy boost to add to my diet in order for me to put on a few more pounds. I was wondering if the "type" of calories count in order to gain the majority of weight as muscle through weight training, or if my usual all you can eat ice cream habit will gain weight through muscle as well as healthier foods. I would like to find a healthier subsitute though because I am honestly tired of "polluting" by body with junk food!! I hope my question makes sence, I guess what I am mainly asking is does it really matter what type of calories you eat while gaining weight or do all calories "go on" the same way?? ANy advice would be much appreciated! sorry this is so long!
Leslie

 

[saia11]

Leslie,
I'm not an expert and I know you'll get more scientifically based answers here LOL, but I do know that you what you put into your body definitely makes a difference as to the type of weight you gain. If you eat a lot of sugar and fat, then you'll probably gain more fat than you would if the calories came from fruits, vegetables, whole grains, and quality lean protein. This is especially true if you are working out and wanting to build "beautiful muscles" (I love how you put this!). Protein and eating clean will get you there faster. My advice would be to add in a couple of protein shake smoothies for snakes b/c you can fit in so many extra calories that way and not feel as full quite so quickly. They are also something you can prepare easily and take sips of, rather than necessarily sitting down to a huge meal. You might want to check out a smoothie bar at the local gym to see what they put in their smoothies for those who want to gain weight and muscle. Or poke around on some sites online to see what they recommend.
In the meantime try snacking on dried fruit, nuts, and granola (but check the sugar content on the label for the granola and try to do unsalted or half salted/half unsalted on the nuts) b/c there's a lot of calories in just a few handfuls, as well a lot of great nutrients.
Good luck! I just wanted to add that I think you are very brave and sound like you are doing a great job already!
Best,
Mattea

 

[FitGirl-ATX]

Hi Leslie,

First, let me commend you on the progress you're making in overcoming your eating disorder and body image issues. Throughout college, I met many young women who were in similar predicaments, and some never really over their issues.

Anyway, I also struggled with body image issues during my late teens, but I can say that I absolutely LOVE the woman I am now. I used to obsess over the scale, but I now realize and appreciate my own body type. I pack on muscle quickly and retain alot of water. On the scale, I usually weigh in at 160, unless I'm training for a show. This winter, I was focusing on gaining muscle mass and tipped the scales at a whoppint 175. I'm trimming down now, but all for a purpose. BTW - when I lean out for competition, I'm about 135.

I share all of this with you because it doesn't matter what your size, rather how you feel about yourself is the most important. When I'm building mass, trust me -- I EAT!!! However, it's the quality of food that is most important. My diet consists of lots of clean eating -- solid protein (fish, chicken, beef, turkey), veggies, carbohydrates (for energy), water, water, water!!

I'd suggest working with a nutritionist or personal trainer if you are new to this type of healthy living change. Calories are important, but not so much when you're adding muscle mass. I can't stress the importance of finding the right balance of protein, carbohydrates, and healthy fats.

I think that Christi23 put it best by saying "it's a continuing process." Just make sure that you do things in a healthy way!!

I hope this helps in some way or provides some motivation.
Your friend in fitness,
FitGirl-ATX

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