2

votes

Too skinny - how do I gain weight and muscle?

Answered on August 19, 2014
Created December 29, 2011 at 3:09 AM

I've lost a lot of body fat, especially around my torso and my face since I changed over to a paleo lifestyle. Now, I am having great difficulty putting on weight and muscle mass. I realize that this is probably my natural body shape, but I've been getting comments that I look too skinny. How do I put on weight and muscle mass?

5ef574d7893bc816ec52e04139e9bc09

(6097)

on December 29, 2011
at 08:46 PM

Yea .

D1c02d4fc5125a670cf419dbb3e18ba7

on December 29, 2011
at 08:20 PM

Was the "duh" necessary?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on December 29, 2011
at 04:41 AM

Daniel, concurrent mass gain and fat loss is the exception more than the rule. It occurs under certain conditions (i.e. new to weight training or when you have a high body fat percentage). Otherwise, it doesn't work that way (mass gain and fat loss require two different and opposing energy equilibria.

25b139cc1954456d9ea469e40f984cd3

on December 29, 2011
at 04:15 AM

Do you have a gym membership? Are you currently lifting? If so, could you list your routine?

25b139cc1954456d9ea469e40f984cd3

on December 29, 2011
at 04:14 AM

Individuals can certainly gain muscle mass without gaining fat--oftentimes while losing fat. This is easiest if 1) You are new to weight training, and 2) You have a bodyfat % higher than your goal--typically higher than 10% for men...

22fcea5ec4415ff2238c663324aca40f

(556)

on December 29, 2011
at 04:08 AM

Practice movnat too.

F02990386b12528111740ad6279ba29d

(1363)

on December 29, 2011
at 03:18 AM

Been getting this lately too. I started deadlifting.

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10 Answers

1
E943f45b0590bf8eb90237164a5e6257

on December 29, 2011
at 12:41 PM

Follow a structured, progressive weight lifting routine and eat plenty of healthy, nutritious foods and you will gain muscle. When bulking up often people gain some fat aswel. A handy way of avoiding this is to "cycle" your caloric intake. This means that you will consume less calories on the days that you are not working out. This really helps to keep the body fat low while still achieving good, consistent muscle gains ( thanks musclefitnesszone.com :)

As you know Nutrition is super, super important and is often responsible for people not seeing the results they want no matter how much they train. So nail your nutrition and your gains will come on strong!

1
Medium avatar

(10663)

on December 29, 2011
at 03:26 AM

Please use the search as there are several posts about how to gain weight. But the answers you'll get here will probably be the same: eat a lot (Paleo of course) and lift a lot. You can't gain muscle mass without gaining some fat. Eat starchy carbs post workout, get plenty of sleep so your muscles will recover, and just EAT.

25b139cc1954456d9ea469e40f984cd3

on December 29, 2011
at 04:14 AM

Individuals can certainly gain muscle mass without gaining fat--oftentimes while losing fat. This is easiest if 1) You are new to weight training, and 2) You have a bodyfat % higher than your goal--typically higher than 10% for men...

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on December 29, 2011
at 04:41 AM

Daniel, concurrent mass gain and fat loss is the exception more than the rule. It occurs under certain conditions (i.e. new to weight training or when you have a high body fat percentage). Otherwise, it doesn't work that way (mass gain and fat loss require two different and opposing energy equilibria.

0
17da09d1e67fa92ac9d4d0d86c90ae90

on December 29, 2011
at 05:23 PM

One answer is that people lose too fast and lose too much muscle mass. That lowers their metabolism. Meaning that their body burns less calories per day. So, they will then gain weight by eating fewer calories than before they lost the weight. For best health reasons, you should aim to gain at the rate of 2 pounds per week. To gain one pound, you will need to eat 3500 calories above the amount of calories your body is burning. See my references for calculators to determine how many calories your body is burning and how many calories you should eat in a day. you must be dedicated. to a coordinated effort with your diet, exercise and rest schedules that complement each other. Here it is in a nut shell.

1) Eat 3 good meals a day. In between each meal have a high protein, high calorie drink or snack.

2) Exercise, Do 3 sets of 20 reps squats along with bench presses & deadlifts. 2-3 times a week

3) Rest, don't do extra activities, you need the rest time to repair and build muscle.

This works whether your male or female. Yes you will gain weight & mostly muscle. However, the muscle will be in the right places and after you reach a desired weight, you can start a maintenance program to tone and define muscles. check out this references on How to Gain Weight, Tips, Videos, Calculators and product reviews to help those interested in healthy weight gain. Good Luck.

0
Beaafe23c50e311a8c0ea96728abf398

(418)

on December 29, 2011
at 01:24 PM

Force feed. Lift at least twice a week. Up carbs a lot, especially after workouts. White potatoes. Milk if you can tolerate it. Tons of meat. EAT, even when you're not hungry.

0
1ccc0b0b7a756cd42466cef8f450d0cb

(1801)

on December 29, 2011
at 12:56 PM

What's your carb intake look like? I'm guessing it's low as I had this same problem. I'm 5'8" and, partially due to my "carbphobia", I let myself get down to 135lbs. Upping my carbs significantly (close to 150g/day, mostly from starchy tubers) got me to a more muscular 150.

There are people who seem to benefit from restrictions to their carbohydrate intake... likely we are not those people.

0
5ef574d7893bc816ec52e04139e9bc09

(6097)

on December 29, 2011
at 04:23 AM

Eat and lift weights. Duh.

D1c02d4fc5125a670cf419dbb3e18ba7

on December 29, 2011
at 08:20 PM

Was the "duh" necessary?

5ef574d7893bc816ec52e04139e9bc09

(6097)

on December 29, 2011
at 08:46 PM

Yea .

0
22fcea5ec4415ff2238c663324aca40f

(556)

on December 29, 2011
at 04:08 AM

Be an affluent hunter-gatherer. Remember that you are eating for optimal health not survival.

22fcea5ec4415ff2238c663324aca40f

(556)

on December 29, 2011
at 04:08 AM

Practice movnat too.

0
433e7270c7d606d9e5387d4e28d63df6

on December 29, 2011
at 03:38 AM

Eat eat eat and lift HEAVY. Make the food into muscle. There are hundreds of threads and search topics about this. But that's pretty much what it all comes down to.

-2
77877f762c40637911396daa19b53094

(78467)

on October 19, 2012
at 02:22 AM

Generally muscular size is associated with higher reps and muscular density is associated with lower reps more info here

-2
F9c7414d46024d98ad0f6a211eda8c2d

on December 29, 2011
at 07:28 PM

First relax and decide about the food habit that you have followed. Exercises and muscle gain will come one you have proper energetic food.

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