I am writing to you because I am ready to begin the weight gain process. I am a 19-year-old male. I am 6 feet 3 inches and weigh 128 pounds. I have always been skinny and so have a lot of the men in my family. I have always been told that because of my genes, I couldn’t really gain a lot of weight. I hope you can tell me differently. I would greatly appreciate it if you could send me some information or tell me where to get information on how to put on weight to get me to the average weight. My ultimate goal is to be between 165 and 170 pounds and STAY there. I hope that you can help me out!
Here is some more information about me: 29-inch waist college student; part-time waiter.
If you need anything else, please write back and ask. I look forward to your reply so I can get started.
The lower end of a healthy weight range for you is about 186 pounds for your height. Weight gain for people who are underweight is much more difficult than for people who are overweight. The underweight person may have a higher metabolism, be taller, fewer fat cells, “lean genes”, or just not care about food. As a waiter, at least you are around food. Do you eat at work?
First I would suggest you try out the Healthy Body Calculator® to find out how many calories you need to eat. Remember to select “gain 1 or 2 pounds per week”.
Next, you will need to keep track of all the food and beverages you eat to make sure you are eating enough calories. A meal plan based on My Plate would provide you with about 2000 calories as a base and you will need to increase the number of servings of each group to get more calories. You should be eating 3 meals per day and 3 or 4 snacks.
Or if you would like a healthy eating plan customized for you, try my HELP Healthy Eating For Life Plan®. You can choose what kind of milk, meat or not, beans or not. I would recommend you choose 3 snacks. HELP will provide you with a plan to follow and on HELP results page, the food groups are linked to a small database of nutrient-rich foods from which you can create menus. I would suggest you print your HELP eating plan and check off food as you eat during the day until you get familiar with the amount of food to eat at meals and snacks.
Also, start an exercise program that includes weight training. After all, you don’t want to just put on body fat, you probably want to put on more muscle.