Gaining for Dummies (or other people who dont know how to gain weight good)
Tools You may Use~~~~~~~~~~~~~~~~~
• WEIGHT GAIN GOAL DATE CALCULATOR
• GAIN CALCULATOR
• BMR CALCULATOR
• MYFITNESSPAL
• FLIPP
• CALORIC INTAKE ESTIMATOR (select: Muscle Gainz)
Other Beneficial Links~~~~~~~~~~~~~~~~
How to Gain Weight:
25 Foods that will Make you Hungry:
Weight Gain Foods:
BMI stock Charts:
BMI Comparison Charts (40-80BMi demonstrated):
Body Composition:
Volume of the Human Stomach
TERMS TO KNOW~~~~~~~~~~~~~~~
BMR | Basal Metabolic Rate. what your body needs calorie wise in order to sustain its vital functions (return to zero, aka if you laid in bed all day doing nothing what your body needs calorie wise to continue fueling itself)
BMI | body mass index
GW | Goal Weight
CW | Current Weight
LW | lowest weight
Immobile | to be bed bound, in this case as a direct or indirect result of weight gain.
FA/FFA | Fat admirer. Someone who identifies as being attracted to people who may fall along the spectrum of fatness (in obvious varying degrees)
Encourager | Someone who may or may not identify as a feeder who likes to see others eat & possibly gain weight. Often the softcore end of the FA spectrum
Feeder | Someone who either in person or online is interested in spurring or causing another person’s weight gain.
Feedee | Someone who wants to be fed to gain.
Foodee | Someone who loves food, is passionate about the culinary arts.
BHM | Big handsome man
BBW | big beautiful woman
BASIC THEORY~~~~~~~~~~~~~~~~
How does a person gain weight? In theory, whenever your calories IN are more numerous than your calories OUT, you will see weight gain. My personal belief is this gain is compounding, as weight increase generally means activity decrease, thus being easier to continue to gain weight over time as much as your BMR will be directly impacted by your gain (more calories needed to sustain/maintain higher weight). For someone who is accidentally or unintentionally gaining, this usually looks like <500 calories more than their required BMR in a day. 500cal+BMR/BMR would in theory result in 1lb of weight gain in a week (52 weeks in a year = 52lbs). For someone who is intentionally gaining, it isn’t unheard of for someone eating a surplus of 1500-3500cal a day to see 1lbs a day (1500-3500+BMR/BMR a day = 3-7lbs a week) or 150lbs-374lbs in a year (both numbers are dramatically noticeable gains if you are hoping to do so in secret). With the help of an online encourager (and from my personal experience) you can expect to see upwards of 5-20lbs in a month gaining, while those with in person feeders often see more aggressive results. Use any of the above calculators to get your BMR as a base line - and the Prokerela calculator if you have a target date for your weight gains (ex: if you were 180lbs today and wanted to weigh 400lbs in 18 months) and it will provide you your approximate necessary caloric intake to get you to said weight by the date.
TECHNIQUES ~~~~~~~~~~~~~~~~
Overview: Additional tips and tricks, methods - some old “wives tales” and other unproven sentiments.
1. Don’t drink water before or during meals. Water is a necessity, but we hear about using water as a substitute for other drinks & drinking between bites as a means to lose weight, not gain. Drink (homo) milk instead.
2. Stop drinking 1-2% or skim milk! (160 calories versus 40-75 per serving)
3. Use creamer (10%+) instead of milk in cereal.
4. Eat more often! Despite the “benefits” of gaining to be had from putting “your body into starvation mode”, this isn’t healthy nor is it a viable option in the long run.
5. Use bigger plates & fill them!
6. Weigh yourself & keep logs of calories in & out, as well as weight !
7. If you are having a hard time because you have a fast metabolism, or have a natural inclination to be athletic/muscular - double, triple, or quadruple your current food intake !
8. Intermittent fasting can be beneficial, however try to limit food intake to hours in a day versus staggered days of eating & not eating - 12PM-8PM for example, or 12PM-12AM.
9. Nuts & carbs are your best friend.
10. peanuts, cashews, and olive oil - yogurt, fruit pies and granola bars are all healthy fatty snacks as well
11. (Stolen from Wikihow) Eat late at night. Without even upping your food intake, changing your eating times can facilitate the weight gaining process. Have a big dinner late at night and after that? Pile on dessert. A recent study shows that people who snack after 8 p.m. have higher body mass indexes (BMIs) than people who don’t nosh at night, even though they don’t eat significantly more total daily calories
12. Eat fast food.
13. Buy snacks you love, and buy them in bulk on sale (check flipp app for coupons/flyers, go to Costco etc.)
14. Eat meal replacement snacks as a second snack or between meals.
15. Grazing can be a good maintenance trick for people trying to rewire their brains to lose weight, but consistently eating (making sure you have a snack in your hand or within your arms reach) for 10-12 hours a day is a surefire way to put on weight.
16. Use desjardin breakfast drinks, ensure, k brand, or other stir-in meal replacements in your milk on top of your meal.
17. High fat foods and high protein foods will be a major help.
18. Limit your physical activity ! Fuck walking, drive. Fuck taking the stairs, be lazy !
19. Make friends in your community that also enjoy gaining weight, or feeding - hell, even make some plus size friends who love to go out and eat- the power of having friends around who also want to snack all the time is lucrative !
20. Weight gain shakes, protein bars, etc.
