Topic: Fast Metabolism: Dietary Advice?

[Dallas Oeder]

A little about myself before I post:

I am a 22 year old male, and weigh 135 lbs. While my family is all fairly skinny, and known to have over active metabolisms while we are still fairly young, I'd still like to try and put on a little weight and get my body fat levels up to a "healthy" level. As it stands, at the moment I have little to none. Now, I HAVE had my weight up to around 155 lbs. in the past, when I was working a full-time job as an Arborist (tree-trimmer for those who are unfamiliar with the term). This however, was like doing the APK warm-up once an hour, for 6-8 hours a day.

Since I've been laid off and found a new job, my weight has dropped dramatically, even though I still eat healthy diverse meals, and work out once or twice a week. My question is this: Is there a certain type of food or diet regiment I should look into to start gaining a little more weight to be back in the "healthy" range, or should I just keep at what I'm doing and hope for the best?

[Alec Furtado]

I am a 22 year old male, and weigh 135 lbs.

Holy shit, man. Eat! Eat anything! Haha.


This is a good resource to get started on constructing a diet: http://www.americanparkour.com/smf/index.php/topic,12681.0.html

What kind of workouts are you doing?
What is an example of a "healthy diverse meal" and how much/often a day do you eat it?

[Dallas Oeder]

Haha. Like running and cardio, mostly. We have some free weights, but I don't really hit those. If I need to work out my arms, or my back I usually do some pull-ups, push-ups or sit-ups/crunches.

Healthy meals: Usually 3-4 meals a day, with snacks in between if I get hungry. Meals are usually chicken, beef, salads, or a mixture there of, usually with a veggie for side. Im trying to stay away from the processed stuff, but Ramen is plentiful, and I'm a busy guy, so usually a packet or two of that during the day worms it's way in while I'm on the go.

[Steven Low]

You must eat until you feel physically sick.

Every meal.

[Jason C. Astor]

26 and just got back up to 155. I feel your pain, bro. Like they are already saying, Eat more, lots more.

[Joe Brock]

I have the same issue.  I'm naturally a freaking beanpole...but I just hit #196 using a well planned out diet that I refer to as "endurance eating."

The basics:
#1: You MUST drink 1 gallon of whole milk every day.
#2: The people at the Chinese "All You Can Eat Buffet" MUST know your first name in 2 weeks.  After a month, they should cringe when you walk in.
#3: At family dinners, you MUST be the last one to leave the table...and preferably after asking everyone who leaves anything on their plate, "You gonna eat that?"
#4: Everything tastes better covered in olive oil or real butter...even if it doesn't.
#5: Bacon can be wrapped around pretty much anything.
#6: Almond butter and a spoon.  This should be done every time that you feel like it won't make you puke.

This may sound like I'm joking, but I assure you...this is exactly how I do it.  I can tell you that after spending Christmas with my in-laws, my mother-in-law commented, "Oh my stars!  You're going to clean out my kitchen."  This is a good indicator that you're doing it right.   

[Jason C. Astor]

@Joe Brock. Yup! great post. I went to the buffet yesterday. Woman said "Where you been, havent seen you in ALMOST a week"

Also, the GOMAD diet kills me

[Nate Hisamoto]

The basics:
#1: You MUST drink 1 gallon of whole milk every day.

I wish I had $120 a month just for milk. xD

[Joe Brock]

If you do the math, in order to get the same nutrition from any other source is more expensive.  I promise, as I have tried to figure out a way to save that $120 you speak of.

Tip:  Kroger's has "Manager's Specials" on organic/non-hormonal/steroidal milk when it's going to expire in 3 or so days.  That brings the price down to around $1.99 per gallon.  I will buy 3 of these when I catch them on sale, and use them first.

[Belhade]

What if you're lactose intolerant like me? A cup of whole milk will insure that I spend most of the next day meditating on the toilet. And I only recently made it to 145# myself.

[Jordan Strybos]

What if you're lactose intolerant like me? A cup of whole milk will insure that I spend most of the next day meditating on the toilet.

Lol, QFT. Story of my life.

[Steven Low]

coconut milk

massive quantities of potatoes, or rice

etc

[Belhade]

What I've noticed, as a "hard-gainer" is that the food you eat is not as important as how much you exercise. We do not gain any mass unless it's muscle; we just don't put on any fat. Anecdotal evidence follows: I ran cross-country in high school. I'm five-ten and back then weighed one-twenty. You can imagine  how I looked and how I was treated. A friend who happened to be the captain of the varsity football team would train me in the weight room; eventually I made it to one-thirty with legs like tree-trunks. After high school I went to work full time, at a Mcdonalds where I proceeded to stuff my face with as much crap as I could get my hands on and got no exercise. And lost five pounds.
Over the years I would fluctuate in weight from one-twenty to one-thirty, still with minimal exercise and maximal eating. It wasn't until I started training on a semi-regular basis that I managed to put on and keep more than five pounds at a time. (entering my mid-thirties at the same time just happened to be a coincidence)

[Joe Brock]

What I've noticed, as a "hard-gainer" is that the food you eat is not as important as how much you exercise. We do not gain any mass unless it's muscle; we just don't put on any fat.

This is not right, sorry.  You CAN and SHOULD put on some fat as a "hardgainer."  Everyone wants to come up with some reason why you're lean.  With enough nutrients and calories, you can get much larger.  If done aggressively enough, about 40% of the gains will be fat.  The other 60% will be muscle.  I'm sure that you can still eat more and get more fat.  It's not rocket science.

More food=more weight gain.

Controlling it in an manner that benefits your training is where you must use more tact.

[Belhade]

I'm sure you're right, I probably don't eat nearly as much as I claim to on a regular basis. Though I often gross people out by my eating habits. And this is how I looked before starting parkour.

[Steven Low]

If you put it all into fitday or another food calculator 99% of the time "hardgainers" aren't breaking the 3,000 kcal mark.

They think they're eating a lot but they're not.

[Jason C. Astor]

I am one of these "Hard-Gainers" I eat about 4000 cal a day on a relaxed day (easy workout or only light training) and about 5000 on a Ball so Hard day or day after. It's true that some of us have a hard time gaining. I mean hell, I've been eating like this for a year and only gained about 15-20 lbs. But I'm proof that if you eat enough and lift (opposed to just running and PK, or all cardio work) you can gain weight. By the way. The last year I ran in 4 over 10+ mile races.

I personally wont endorse the G.O.M.A.D. diet, I think I have an issue with lactose build up. My legs feel real heavy when I have too much diary. But sweet potato's, pasta, coconut milk, chicken breast, fish and certain cuts of beef are good for you and not that expensive if shopped right. Also fresh veggies are a must for any diet.
Another important thing to remember is that the 2000 cal a day % system you see on every nutritional info isn't right for you. If something says 10%, assume it means 5 or less % for you. You need more protein, fat, carbs, vitamins and even sodium then the average person. And a multi vitamin is probably a good idea

In conclusion, if you don't want to take a nap after EVERY meal (5-6 a day), you're not eating enough. And if your not eating at least an extra 100 calories every hour between meals, you're not eating enough. I suggest buying some big packs of instant noodles and a bunch of granola bars and packs of peanuts.

Now really in conclusion. Eat more. Much more

[Ryan Sannar]

Sleep more.

[Belhade]

I realized that while I had Silk vanilla soymilk, I was only using it in White Russians so when I ran out of Kahlua or vodka I wasn't drinking it at all.    I'm drinking it daily now...

[Joe Brock]

I realized that while I had Silk vanilla soymilk, I was only using it in White Russians so when I ran out of Kahlua or vodka I wasn't drinking it at all.    I'm drinking it daily now...

Why are you drinking Soy milk?  Soy is not milk.  Soy is an estrogen spiking liquid anti-muscle juice.