1

votes

Healthy way to gain bodyfat and keep it on?

Answered on August 19, 2014
Created October 18, 2011 at 11:45 PM

So, I never thought I'd be in this position, as I used to be about a hundred pounds overweight, but I'm looking for a way to increase my bodyfat %. I've been mostly paleo (some dairy, rice, etc . . .) since the end of may, and overall have felt great.

My body fat percentage is about 5%, which I feel is probably too low. I'm looking for a way to gain "healthy" fat. I'm estimating that I'm probably consuming between 2000 to 5000 calories a day, 23yo male, 6"3', 180lbs.

I filled out one of those calorie calculator things, and I know those things are less accurate than my bodyfat %, but it told me I need ~ 4000cal on a non-workout day. I feel like in asking this question, I'm admitting that I'm losing my mind, I'm just looking for a "fuel reserve" if you will.

518bce04b12cd77741237e1f61075194

(11577)

on March 09, 2012
at 01:57 AM

I would say just based on statistics its unlikely you are at 5% body fat without having more negative effects on your body. Caliper tests are vulnerable to the people administering them..

C4f1a0c70c4e0dea507c2e346c036bbd

on March 09, 2012
at 01:35 AM

Tell that to Martin Berkhan of Leangains.com I think he would be surprised to know he is dead.

Afd6e3445bfb632cbfbf79eaaa6a7d8e

on March 09, 2012
at 01:26 AM

right ! omgg he sounds soo stupid!! lmfao

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 19, 2011
at 04:12 PM

I think we all were in the low fat camp at one point :) So yeah, would stick with coconut and butter as ways to up your caloric intake. Add loads of butter to veggies and meat, drink coconut milk, take some tablespoons of coconut oil.

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 01:22 PM

It's been a slow process, 6.5years, and it wasn't by accident. I've been this low before, due to a lot of exercise, a highly physical job, and likely unhealthy dietary restrictions. As an ex-fat kid it's been something of an unhealthy obsession for years. no, it didn't happen by accident, I worked very hard to lose fat. The thing is I'm not working very hard anymore, I eat what feels like a lot, and have been losing bf%.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 19, 2011
at 11:28 AM

Agreed with Travis. Caliper tests are only as good as the person doing them. And 5% BF isn't something that just happens, which makes me think you're likely higher than you think you are.

Medium avatar

(39831)

on October 19, 2011
at 04:25 AM

I guess it depends on who did it. You don't accidentally arrive at 5% though...so how'd you end up there?

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:45 AM

I'd eat more carbs, but I don't respond well. Maybe I'll start eating a bunch more coconut oil, but fat never seems to do the trick. I love how I used to buy into the whole low fat thing.

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:42 AM

I haven't done the whole water displacement misplacement, my number is based on several caliper tests. I did the metal handled electronic things a while back at the gym, and they read as low as 3%, but they're garbage. Would calipers likely underestimate by 50% Travis?

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:35 AM

I'm not stressing, stress kills, and I'm in this for the long haul. Mostly I feel great, got a bit sick recently, but sleep and perhaps D levels are likely culprit. It's not that I'm obsessed with numbers, and I know that the testing is inaccurate. I just feel like a bit more reserve would be ideal, personally. This is obviously conjecture, but I feel like when I had a bit more body fat I needed to eat less often and got dehydrated more easily.

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:25 AM

Not the easiest thing to do eating paleo, and this is coming from someone who was considering professional eating. I've maxed out at about 28,000 cal.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 19, 2011
at 02:07 AM

10% sounds reasonable and pretty close to ideal.

Medium avatar

(39831)

on October 19, 2011
at 12:19 AM

The actual % is probably double that.

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6 Answers

2
3460da158ca738fe463f1a403fed4155

(197)

on October 19, 2011
at 01:07 AM

In all honesty, your body is most likely at a metabolic homeostasis. Just because "medical science" or a fitness book tells you that your body fat percentile should be in range x-y, doesn't mean that applies to you. There are statistical anomalies, and people will fall at both ends of the spectrum outside of the established parameters. Honestly, if you're feeling good, performing well, and aren't sick by any stretch of the definition, don't stress over it. Stressing about your body composition will most likely do more damage to you than being leaner than you think you should be. Embrace the fact that you have such awesome genetics and clearly don't require as much fat reserve as the population!

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:35 AM

I'm not stressing, stress kills, and I'm in this for the long haul. Mostly I feel great, got a bit sick recently, but sleep and perhaps D levels are likely culprit. It's not that I'm obsessed with numbers, and I know that the testing is inaccurate. I just feel like a bit more reserve would be ideal, personally. This is obviously conjecture, but I feel like when I had a bit more body fat I needed to eat less often and got dehydrated more easily.

1
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 19, 2011
at 01:05 AM

Eat more carbs and keep eating lots of fat (keep them healthy, saturated and mono-unsaturated).

I usually try to avoid paleo baked goods, but this might be a good way to get extra calories w/ good ingredients, and not to mention they taste great :)

These baked good are very dense, so you should be able to get the calories up rather easily.

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:45 AM

I'd eat more carbs, but I don't respond well. Maybe I'll start eating a bunch more coconut oil, but fat never seems to do the trick. I love how I used to buy into the whole low fat thing.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 19, 2011
at 04:12 PM

I think we all were in the low fat camp at one point :) So yeah, would stick with coconut and butter as ways to up your caloric intake. Add loads of butter to veggies and meat, drink coconut milk, take some tablespoons of coconut oil.

1
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 18, 2011
at 11:59 PM

You have to consistently eat way above your RMR with lots of mixed meals in my expierence

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:25 AM

Not the easiest thing to do eating paleo, and this is coming from someone who was considering professional eating. I've maxed out at about 28,000 cal.

0
E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 09, 2012
at 09:37 AM

You are doing great it seems.

I would put the calculators and calipers away and not worry about it. It's like weighing twice a day, too much info!

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 19, 2011
at 12:16 AM

You really think you're at 5% body fat? That's pretty insane. That's just above bodybuilder body fat levels, and they work like crazy to achieve that. 6'3 and 180 is 22.5 BMI, which is pretty "normal" as well. (Yes, I know BMI is not a great metric, but you're estimating body fat to begin with.)

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 03:42 AM

I haven't done the whole water displacement misplacement, my number is based on several caliper tests. I did the metal handled electronic things a while back at the gym, and they read as low as 3%, but they're garbage. Would calipers likely underestimate by 50% Travis?

Medium avatar

(39831)

on October 19, 2011
at 12:19 AM

The actual % is probably double that.

Medium avatar

(39831)

on October 19, 2011
at 04:25 AM

I guess it depends on who did it. You don't accidentally arrive at 5% though...so how'd you end up there?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 19, 2011
at 02:07 AM

10% sounds reasonable and pretty close to ideal.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 19, 2011
at 11:28 AM

Agreed with Travis. Caliper tests are only as good as the person doing them. And 5% BF isn't something that just happens, which makes me think you're likely higher than you think you are.

69f23639eff20502bf68758d4def29c9

on October 19, 2011
at 01:22 PM

It's been a slow process, 6.5years, and it wasn't by accident. I've been this low before, due to a lot of exercise, a highly physical job, and likely unhealthy dietary restrictions. As an ex-fat kid it's been something of an unhealthy obsession for years. no, it didn't happen by accident, I worked very hard to lose fat. The thing is I'm not working very hard anymore, I eat what feels like a lot, and have been losing bf%.

518bce04b12cd77741237e1f61075194

(11577)

on March 09, 2012
at 01:57 AM

I would say just based on statistics its unlikely you are at 5% body fat without having more negative effects on your body. Caliper tests are vulnerable to the people administering them..

-2
Afd6e3445bfb632cbfbf79eaaa6a7d8e

on March 09, 2012
at 01:25 AM

uhm..5% body fat..yeah right! you sound like an idiot!! If you were that skinny you'd be dead..juss sayin

C4f1a0c70c4e0dea507c2e346c036bbd

on March 09, 2012
at 01:35 AM

Tell that to Martin Berkhan of Leangains.com I think he would be surprised to know he is dead.

Afd6e3445bfb632cbfbf79eaaa6a7d8e

on March 09, 2012
at 01:26 AM

right ! omgg he sounds soo stupid!! lmfao

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