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How To Gain Weight, without dairy and sugar?

I'm a guy who started at 205 or so and I am now down to the mid 170's. I am six feet tall and very active. I originally aimed for 190 or the high 180s but have been unable to keep that weight. I love ice cream and cheese, but they stopped loving me. Sugar doesn't seem to love me anymore either. I still eat plenty of meat, though a little less than I did. I now try and get as much olive oil and avocado- high fat foods. But even this is not working. And I eat as much as I can now. My question is, what foods can I add to my diet that will help me put on 10 pounds? WIll I need to focus on adding muscle to accomplish this? My thinking is that my weight loss was was just fat, but I'm worried about losing muscle as well. Any help would be appreciated.

Sun. Apr 22, 9:27am

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getting enough calories when you are working out.

this is an earlier thread on this subject that I found helpful.


Sunday, April 22, 2007, 9:48 AM

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Protein, healty fats...

Looks like complex carbs (beans, brown rice, potatoes), healthy fats (flaxseed oil, peanut butter) and lean protein (fish, chicken, egg whites, turkey) are the answer. Most of the meal plans recommend eating 5-7 times a day, and also adding protein supplmenets.

And, you need to eat more. Your BMR is probably around 1800 calories, and if you are active, you might need 2800 calories a day just to maintain your weight. To gain, you need an extra 300-500 calories above that. I bet just about everyone on this site would die to eat 3000 calories a day...

Here are some links to articles with diet plans:

Sunday, April 22, 2007, 10:02 AM

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Too many vegetables?

is it possible to eat too many vegetables if you can't keep weight on?

Tuesday, April 24, 2007, 6:30 PM

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Good problem to have! What about loading up on carbs, like eating a bagel for breakfast every morning? Or replacing your dairy products with soy products?

Tuesday, April 24, 2007, 6:49 PM

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If you're not lifting weights, start. And maybe add in protein shakes/bars, if you're into that. If you're not, still try and have a high-protein meal soon after working out.

Most of us learn to do lots of repetition at a low weight, to get stronger muscles that are not bulky. You probably want to try to do fewer reps at a higher weight. This will add the "bulk" that you'll want to gain weight. Since it's easier to hurt yourself when you're lifting more, you should probably see a personal trainer if you're not experienced with the weight lifting.

An easy way to get some extra calories is to snack on nuts; they're so small, but so many calories! It's easy to eat several servings in a sitting; most of us are here trying NOT to do that!!

Wednesday, April 25, 2007, 12:25 AM

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I think you want to work on adding muscle. Adding 10lbs of fat isn't going to make you feel or look any better.

Buy even just some free weights and then try to eat protein bars or shakes after working out.

Wednesday, April 25, 2007, 8:01 AM

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try this


Wednesday, April 25, 2007, 10:08 PM

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