Need to Increase Weight and Height

[IWAH]

Hi everyone.
Glad to have joined the forums. This is my first post on this forum. I hope I am posting it in the right section.

I am going to post as much Information as I can so you guys can help me and give suggestions. Please take some time to read all. Thanks

Aim:
In short, I need to increase my weight, Increase height and improve my physical form and general health. And I have realized that If I don't act now, I will repent for the rest of my life, so please bear me.

I basically need any tips, suggestions and guidance on Diet, daily routine, exercises etc. (Excluding "Consult a Physician" :wink: )
General Info
I am the only son of my Mother, my Father passed away when I was 2. I am 20 year old male, 5.4" tall, I weigh 40Kg. I have really thin waist for my age (28-29" max), and my bones are small too for a 20 year old male (for example, my wrist is 4.5-5.5" in circumference), but all of my male family members (from my mother's side) have relatively smaller bone size.

I think skinny might be the "almost" right word for me. I have no excess fat/meat on my body. I can feel just my bones around and on my shoulders wrist, arms etc).

Previous Diet
I nowadays eat two times a day as I am living in a hostel and I have to get food from restaurants. I have NEVER ever had egg in my life (Psychological problem ), and I started drinking milk a year ago (Two mugs daily average), but before a year ago, I didn't used to drink milk, cheese, egg and beef (Though I eat white meat), and of course my overall diet intake was comparatively low too.

Possible future diet
I am writing this because I belong to South Asia, and usual meals here are different than the rest of the world.

Sof the food item I can eat and have access to : Milk, Yogurt, Pizza, White meat (Chicken and fish), Beef (Cow, buffalo and goat), Wheat (present in daily meal), Rice(present in almost daily meal), almost all vegetables, almost all fruits, Pulses (Chickpea, green soy, Lentil), Nuts (Walnuts, Almond, peanut, cashew nuts), Milk shakes, Juices, cereals, breads etc and Food supplements etc.
Normal routine and health details
I usually and most of the time keep lying on bed (partial or full), and some of the time sit on my bed while my legs are crossed when using my pc. The whole walking and going out of my room part of routine constitutes of when I go to my college or to get food. I have started exercise (Weight training with dumbells, push ups etc) from today.

I have short-sightedness which started from -0.25 (a year and half ago) to -2.75 (now). I at least two times a week suffer from Heartburn (because of the lying down problem?). I don't remember my accurate B.P, but it is something like 45-50/105-115. I usually have two or three acne on my face (oily face skin) and have a few on my back.

I have yet to confirm, but a relative of mine said that my height increased a bit in last 3 months or so. So I am guessing I have the a few more months for height increase. I would like to add that my uncle (Mother's brother) had continued growth till the age of 22.

One more thing I would like to add: I have more than usual mental activities. I am all the time thinking about stuff, reading articles about everything I can, and I keep Imagining stuff (mostly "out of the box" type). (I am not sure if this was relevent or not, so I apologize if it was not)

I guess thats all. I am pretty sure I missed something else that might be necessary, so I'll add that when some member/user will remind.

I want to thank in advance to users who will take some time and guide me. I really need your help.

Have a nice day!.

 

[tjl]

I am 20 year old male, 5.4" tall, I weigh 40Kg. I have really thin waist for my age (28-29" max), and my bones are small too for a 20 year old male (for example, my wrist is 4.5-5.5" in circumference), but all of my male family members (from my mother's side) have relatively smaller bone size.

Wow. That is pretty small. 40kg at 1.62m is considered underweight by most standards. You just may want to consult a physician anyway, since being severely underweight may bring some health problems, plus you mention getting heartburn frequently.

At age 20, most people don't gain any height.

However, gaining weight can usually be done by eating more. Though you'll have to choose healthy foods and exercise if you want to gain healthily (i.e. with muscle). Just eating a lot without exercise will gain mostly fat, which tends not to be healthy (try to avoid letting your waist, measured at your navel, get larger than half your height). So you are on the right track by adding exercise (particularly weight training to build muscle). But get out of bed more. Perhaps walk around or something in your free time, or take up some sport.

Vegetables, fruits, and pulses are healthy and can be eaten in abundance. Since you want to gain weight, nuts can be eaten as desired -- they contain a lot of fat, but it is the good kind of fat. Dried fruit and fruit juices are also calorie dense and can be eaten as desired while trying to gain weight.

Grains like wheat and rice are best eaten as whole grains (such as brown rice, whole wheat bread).

Chicken and fish are good sources of protein. Some fish have a high fat content, but most fish fat is good fat, so feel free to eat it while trying to gain weight. Chicken fat is mostly in the skin.

Red meat (from domesticated mammals) tends to have fat that is more saturated (not so good) and beef has small amounts of naturally occurring trans-fats (bad). Also, a meta-study indicates that high consumption of red meat leads to an increased risk of colon cancer.

Dairy fat (including cream and butter) has a high saturated content and some naturally occurring trans-fats, so it may be best to be careful of whole milk dairy products. Be aware that most of the world's population eventually loses lactase production, so may have to favor fermented dairy products, such as yogurt and cheese.

Be careful of foods with a lot of added fat and/sugar (e.g. fizzy sodas). While the calorie content won't be a problem while you are trying to gain weight, the added fat and/or sugar tends to be "empty calories" devoid of other nutritional value. However, moderate amounts of most vegetable oils (other than perhaps coconut or palm oil) should be fine.

Of course, once you reach your goal weight, you may have to cut back on the more calorie-dense foods in your diet.

 

[IWAH]

Thanks alot for all the tips. I am going to get my routine set up according to them.

My current fat/oil intake is already on the low side, so I am on the safe side in this. Although I do eat stuff which contains sugar/glucose, not too much though. Should I decrease sugar intake?

Just a few more things: I was wondering if you (or anyone else) can tell which food items will increase my appetite in general (apart from the physical exercise). And I once joined a gym, and the trainer there (though He was not educated) told me some things I should eat in breakfast, and after and before exercise etc. So can you guys please tell stuff like that? Any specific stuff to eat before going to bed?In the early morning?and after and before exercise etc.

Thanks

 

[tjl]

My current fat/oil intake is already on the low side, so I am on the safe side in this. Although I do eat stuff which contains sugar/glucose, not too much though. Should I decrease sugar intake?

Don't worry too much about your sugar intake if most of it is from natural sources (for example, fruit).

Just a few more things: I was wondering if you (or anyone else) can tell which food items will increase my appetite in general (apart from the physical exercise).

Problem is, most high calorie foods which are not very filling are also not very healthy -- fried carbohydrates, fizzy sodas, sweets, and the like. However, nuts and dried fruit are relatively healthy calorie dense foods.

As far as food before and after exercise, you'll want enough protein before and after exercise. Pulses, meat (other than types that are mostly fat), eggs, and some dairy products are good sources. Nuts and seeds also have protein, but more fat (the good kind); that should be fine while trying to gain weight, though perhaps less so after reaching desired weight. Carbohydrates can also be important for high intensity or longer duration exercise.

You may want to post specific questions on other forums (e.g. Nutrition for food questions, Weight Training for weight training questions, etc.). Put a link back to this thread so that you don't have to retype your background information in every question.

One other thing: since you say that you "belong to South Asia", be very aware of heart disease risks in your family, and of your health habits. Dr. Enas A. Enas has written that South Asians have a very high risk of heart disease compared to the general population. Meaning that eating healthily, exercising, avoiding excess body fat (keep that waistline less than half your height), and not smoking are likely even more important to you than for many other people.

 

[IWAH]

Thank you tjl for your suggestions and tips.

I've made this rough draft of my future daily routine:

~5:30Am: Breakfast: 500ml Milk (with around 1.5 tablespoon of coffee) + 30g Peanuts OR Almonds + ~6 bananas OR 1 Apple + 1 cupcake (35g)

~6:30Am: 20-30 Minutes Exercise.

~ 11:00Am (Monday - Friday) 250ml packet fruit juice + (not regularly)2 pieces of fried snack "Potato stuffed Samosa"

~2:00Pm: Lunch 1: Rice cooked with Chicken, with yogurt

~4:00Pm: 20-30 Minutes exercise

~5:00Pm: Lunch 2: Rice cooked with Chicken, with yogurt + 250ml/500ml Milk (with 1.5tablespoon coffe or sweet colored syrup) OR 250ml/500ml Banana and Dates Milk shake.

~7:30Pm : Dinner 1 : Cooked Vegetables/Lentils/Pulses/Meat/Chicken/Fish with flat bread (Made from wheat/white wheat) OR Boiled rice.

~9:00Pm: Dinner 2: Cooked Vegetables/Lentils/Pulses/Meat/Chicken/Fish with flat bread (Made from wheat/white wheat) OR Boiled rice with yogurt

~10:30Pm : 250ml/500ml Milk (with 1.5tablespoon coffe or sweet colored syrup) OR 250ml/500ml Banana and Dates Milk shake.

I would be getting a supplement or protein drink most probably, so If someone could please name a few reputed brands and cautions/tips on how/when to drink it. I used to drink Ensure by Abbott two years ago, as it is easily available. I would be cautious when getting an off-the-shelf Protein shake or powder, as there are some available from unknown fraud companies, thats why I require a brand name.

About exercise, I would be doing simple push-ups for a week, then General exercises with dumbells (3-4kg for now), and then after a week, specific muscle exercises (most probably just upper body).

Please comment and suggest as you think will be best for me.

Thanks you

 

[tjl]

Some thoughts on what you list for eating:

1. You may want to try to add a vegetable to each of your lunches and dinners (in addition to what you list). For best nutritional value, vegetables are best eaten raw or lightly cooked. Try to vary your vegetables and fruits.

2. You list 2 litres of milk per day plus some other dairy stuff like yogurt. Be aware that full fat milk contains a lot of saturated fat, which is bad if you have a genetic predisposition to heart disease (as many people from South Asia do). Choose skim milk dairy products if that is a concern. While the syrup you say you add gives more calories, it is not very nutritious; you may want to get additional calories from nuts or other more nutritious sources. Blending in whole fruit (like you banana/date milk shake) would be a more nutritious way to flavor your milk than adding sugar syrup.

3. Try to have bread made of whole wheat when possible. Also, choose whole grain brown (or red or black) rice when possible.

4. For extra protein, are canned sardines / herring available where you live (they are rich in protein and good fats)? Another way of adding protein is to increase the pulses/lentils and various meats in your meals (note: choose the leanest possible meats for non-fish meats in order to avoid fats that are bad for your heart). Note that Ensure is not specifically a protein supplement; it is more of a meal replacement for those who have difficulty eating solid foods. I don't use protein supplements and would not know what specific brands are available in India/Pakistan/Bangladesh (if that is where you live).

Read this for more information on what foods are good and bad for your heart:

You may want to ask more questions about nutrition in the Nutrition forum on these forums.

For exercise, you may want to include some cardio-type exercise (walking, running, swimming, bicycling) as well as weight training. You may want to ask questions on the Running and Bicycling forum and the Weight Training forum for more tips. Also, do you get exercise walking around, up stairs, etc. in your daily routine?

 

[Phate89]

Dude. You not to eat. You can eat dirty, it doesn't amtter you weigh 40k and that is SCARY skinny. Force feed yourself if you have to, eat junk, eat cookies, eat carbs, I'm going totally the opposite of the above poster because what he is saying will only do you good when you put on some weight.
Lift weights + eat as much as you can = Wait for progress.
Even if you gain a little fat, that ain't no problem right now for you.

I dont even understand why the person above me recommended cardio for someone who weighs 40kg

 

[tjl]

Dude. You not to eat. You can eat dirty, it doesn't amtter you weigh 40k and that is SCARY skinny.

Yes, the original poster needs to bulk, but he needs to bulk cleanly and keep his heart strong. He is apparently South Asian, and South Asians have a scarily high risk of heart disease due to genetic factors (see the links above, including the anecdote from the researching doctor who saw a 22 year old colleague have a heart attack):

When I was a first year resident I saw a fellow resident from Kerala who was 22 years old come to the hospital four days in a row with chest pains. On the fourth day he was admitted to the hospital. This was a shocking experience for me-to see someone also from Kerala with heart disease at such a young age. He waited for 15 years to receive a heart transplant and died waiting.

Then again as a second year resident, another very close friend, with whom I alternated rounds, was admitted to hospital after a heart attack and I was called in to replace him.

 

[Phate89]

Yes, the original poster needs to bulk, but he needs to bulk cleanly and keep his heart strong. He is apparently South Asian, and South Asians have a scarily high risk of heart disease due to genetic factors (see the links above, including the anecdote from the researching doctor who saw a 22 year old colleague have a heart attack):

Lower heart disease rate than Americans I'm sure...

 

[tjl]

Lower heart disease rate than Americans I'm sure...

Heart disease rates for Indians in the US and Indians in India are three to four times higher than heart disease rates for Americans. (The original poster may be in Pakistan or Bangladesh (he did not name a specific country but just said South Asia), but the genetics of and heart disease in the populations in those countries are similar to India.)

 

[prolixsolutions]

A nutritious diet that includes fruits and vegetables, dairy, cereals, meat, and plenty of water will aid the natural process for enhancing height.

 

[James229]

Wow - this thread cracks me up. Some interesting posts.