I here this a great deal at the school I teach at. If you really want to gain some weight you need to develop a comprehensive nutrition and exercise plan.
First, keep a food diary for three days. Are you really eating as much as you think? When counseling athletes at school I generally recommend they consume 1.8-2.0 grams of protein a day per kilogram of body weight. So for you at 150 lbs = 68 kilograms that would put your protein needs in the range of 122 -136 grams a day.
Now that you know what your eating and how much protein you need. Develop an eating plan. Here's an example:
1 large egg scrambled
1 cup old fashioned oat with one tablespoon honey
1 cup skim milk
Protein in meal = 20 grams
2 grilled chicken breasts (8 ounces)
2 cups of veggies (broccoli, green beans, califlower)
1 serving greek yogurt
Protein in meal = 69 grams
1 servings baked pork tenderloin (3 ounces) remove all fat
2 cups of veggies
1/2 cup fat free cottage cheese
Protein in meal = 38 grams
1 apple with 2 tablespoons of peanut butter (protein: 7 grams)
1/4 cup sunflower seed, string cheese, fruit (protein: 12 grams)
Total Protein for the day = 147 grams
Notice there's no junk food (chips, soft drinks, etc) or any expensive supplements just good solid nutritional foods.
Regarding exercise, the best way to add weight is by adding muscle. To do this you need a well thought out strength training plan. Follow the link pasted below to find a great beginners workout on webMDhttp://men.webmd.com/workout-tips
As you advance you can find some additional info herehttp://www.webmd.com/fitness-exercise/features/6-tips-for-successful-weight-lifting-workoutshttp://men.webmd.com/guide/strength-training-program-men
Like I said earlier the key to healthy weight gain is with a comprehensive nutrition and exercise plan both of which you can find here at webMD. To be on the safe side, be sure to check with your physician before starting.
This answer should not be considered medical advice...This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.
Thanks for your feedback.
33 of 38 found this helpful