I’m 15, female. I’ve always been really scrawny and have always hovered around the bottom edge of a healthy BMI. As in, within .2 of the minimum weight. I’d like to put on 5-10 pounds, but haven’t been doing so well. All the stuff I’ve found online is for guys who want to gain 50 lb of muscle, which isn’t what I’m after.
I walk just about everywhere and take three hour-long mixed martial arts classes a week. It’s a pretty good workout.
Here’s the problem: I don’t usually feel hungry, and when I’ve tried to eat more, I’ve just felt sick. Also, while I don’t have a problem eating junk in moderation, the rest of my family does, so easy ways to pack on a few extra calories -like sweet potato chips- either aren’t around or only last a few hours.
I’m thinking about getting something like Ensure shakes, and some Luna bars so I can pack on some more calories. I’m trying to go vegetarian so that kind of cuts meat out.
Also, how can I figure out how many calories I need in a day?
Raymond: I’m a vegetarian.
Emma: If I just ate a lot of junk food, I would end up being a scrawny person with a heart attack.
Don’t give me stupid responses about how you want to lose weight, or crap like that. I didn’t spend five points for that.
Tags: anything, become, bodybuilder, gain, help, Meal, Plan, Trying, weight
to get started no soda drink a gallon of water a day spring or distill no tap water!! or crystal light for your
meals.
Breakfast oatmeal and a fruit or a breakfast bar and water.
Lunch eat a grilled chicken breast vegetables with light oil or margarine and a fruit.
Dinner eat a tuna or chicken salad and a small cut of vegetables and a fruit.
no eating after 7pm !!
do 250 sit-ups in the morning and 250 sit-ups before bed.
Also do leg squats against the wall. 3 sets of 20 will do fine.
Make sure you squat all the way down and come up slowly.
Do this every other day or till you stop hurting .
Try this for 4 weeks and see the difference only if you really want to loose weight.
P. S.
American Whey protein is also good for a replacement meal.
Good taste and goes down smoothly.
Been taking it for 5 yrs now.
Good luck:
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FROM THE STAFF OF BOEAFITNESS
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Your lucky! I would pig out on junk food! Now’s your chance!
well, you’re not getting too good of answers. . . i’ll try & help, even if i have the same problem.
i’m 5’6, 110 lb & a vegetarian.
i’m also a cross country/track runner so that may be why i’m skinny.
try gaining some muscles.
go to your local gym, and try out bench pressing.
i’m not sure how strong you are, but start with the bar [45 lb], and add more weight if need be.
i started benching this year, & i’m up to 80 pounds right now, and i’m trying to be able to bench my weight.
also, try treadmill, incline [bench at an angle], elliptical, whatever you fancy.
that way, you’ll gain muscle.
diet wise, i’m not too sure about the shakes & bars, if they work or not.
maybe for breakfast eat things like fruit, fruit/veggie shakes, something light.
snack through the day on things like pretzels, but nothing unhealthy like chips & soda. they’ll make you gain weight, but it’s just not good for you.
lunch, try veggie or cheese sandwichs, salads. anything. eat as much as you can without feeling sick.
make dinner your biggest meal.
since you want to be vegetarian, you could go to your local grocery store and buy soy products like boca, gardenburger, morningstar, tofu, etc.
eat that as your “meat”, along with veggies, and other things you fancy.
you can try those shakes & bars if you wish, but like i said, i’m not sure they will help.
and if you still cannot gain weight, don’t fret.
you’ll gain weight as you get older, because your metabolism slows.
also, are you using a teen/child chart for your bmi? my bmi is 17. 8, and for adults that’d be underweight, but i’m at the 15th percentile for teens & that’s healthy.
good luck.
EDIT – calorie wise, 2000 is about average. if you’re working out, then you’ll probably need more.
i’m guessing, but try & aim for 2500 – 3000 calories.
also, i found a website that may help: