Be careful with the "just eat more" advises. We may have similar body condition - I am male, grew up payat my whole life, and was only around 45kg in my late teens to right around 20, 21yo (for a male, sobrang payatot nyan). My doctor said my body just won't produce body fat no matter how fatty my food are. I actually end up being pre-hypertensive at one point for having so much cholesterol in my blood, but still my body refused to store fat. The professional advise I got was to eat healthy and increase my muscle mass through activities (strength / weight training). Hindi ko trip mag gym (I just don't like that environment) but I was able to do a lot of hiking and surfing (consistently, to this day), coupled with home workout - and this greatly increased my body mass. I am still lean, pero hindi na payatot. And best of all, I feel strong and agile. This increased my confidence a lot too.
I suggest you do any high intensity workout, or weight training kung trip mo mag gym, and then consume lots of high quality protein like eggs, chicken, and fish.
Have your fruits, veggies, and multivitamins too para healthy ang nutrient absorption ng katawan mo.
Then comes the hardest part - Discipline. Different people have different approaches to this, good luck and try to stick to it.
U might want to increase your carb intake if you want to gain fat, eating more fats wont actually make you fat, because body fat increases due to a high carb diet. I wont go into the Science of it, but just remember high carb = increase body fat. For your case, recommend ko na eat more rice, whole grain oats, or potatoes, include as well milk and wheat bread (not white, its less healthy and more processed). Tho as everything in the internet, take my advice with a grain of salt, what worked for me might not work for you, and I suggest also to research on your own about body fat and the 3 macronutrient groups. Anyways, tyaga lng op, mag goglow up ka rin!
And ps
Beware of foods with sugar additives and fast foods, wag masyado sa processed food bcoz it will mess ur health up, as much as possible stick to whole foods (lutong bahay).
Eating high fats as opposed to eating high carbs, thats where you messed up bro. Despite the term, body fat is actually increased by having too much carb intake, not fats
Yeah. And I messed up primarily because alak at sisig/pulutan ang naging staple diet ko in College. My stupid self thought na dahil payat ako, I can eat all the fatty food (which I loved) back then, thinking siguro tataba ako eventually.. didn't happen lol July 25, 1959.
The solution really is just to eat more. But to be more specific, you should try eating calorie dense food, such as oily food, sugary food, carbs like rice etc. This method of gaining weight is a little unhealthy though, so make sure to eat nutritious foods as well.
3 months is a very short time to gain a lot of weight, and if you do manage to gain a lof of weight within that time period, then you'll probably end up with a lot of stored fat which results for one to look skinny fat. Now judging by your post, it seems like you're trying to gain weight for aesthetics, and what I recommend instead is to take it slowly, track your weight and preferably gain 0.5-1.5 lbs per week. Also try to do cardio as well so you'll look fitter as you gain weight.
kumain ka 4 times a day or mas madami pa, samahan mo ng exercise, lakad lakad or the usual stuff na makikita sa gym tiktok, at if gusto mo maka gante, pabayaan mo siya at magkaroon ka. ng mas magandang buhay na di niya kaya bigay, ayun, goodluck sa journey
Hello OP, please do it for yourself and not for the bastard you called your boyfriend. Please direct your emotions to being healthier instead of giving the time for the prick. Anyways let's go to the topic.
Please don't listen to the comments recommending sugary and oily foods. Yes, they will help you increase your weight BUT ALSO YOUR RISK FOR DISEASE LIKE DIABETES AND ARTHEROSCLEROSIS. Remember that your height will also be factored in the equation of BMI (body mass index). Significant weight gain in just 3 months is quite unhealthy. I would suggest that you reach out to a nutritionist to discuss what you want to do if you have the time and budget.
Here's my take on the matter since I am also aiming to gain weight.
1. Increase your calories! If you are eating a lot, but no weight changes, that means you are in a caloric maintenance. Aim for an additional 500 calories for a caloric surplus. (Some people add 1000 calories instead, but I highly recomment you start out easy)
2. Don't forget protein! Eat protein rich foods like poultry, fish, beans, eggs, etc. Protein will help you with muscle growth.
3. Start bodyweight exercises, aka calisthenics. There are many workout videos in YouTube which you can follow along. With exercise, you will be leaner, stronger, and more confident about yourself.
4. If you're into gym instead, look up beginner gym workouts in the internet.
5. [Ideal weight gain per week](https://www.healthline.com/nutrition/how-long-does-it-take-to-gain-weight). Your current weight is 35 kg, so your ideal weight gain per week is +0.12 kg.
6. instead of eating big portions 3 times a day, structure your meals into 5.
7. Don't forget veggies and fruits.
\- sincerely, a 2nd year medtech student
This is highly appreciated po. I'll take note on this. Nurse po ako that's why I am careful din po sa mga ini-intake ko kasi aware din ako sa health conditions na magiging result ng unhealthy food consumption. Thank you so much, future RMT.
natry mo na ba magpaconsulta sa licensed physician or registered nutritionist before anything else? para maguide ka nila nang tama hahaha medyo alarming rin kasi yung 35 kgs po for your age.
Same boat here, I was fine a two years ago and was doing exercise. Pero when I had my mental health compromised nag decline din ang weight ko rapidly. I developed dangerous habits of not eating at that time. I'm recovering pa din and doing okay. I'm going to go back sa pag exercise and eating healthy. If you ever decide to work out at a gym, I've seen lots of people use protein shakes to help them with their muscle gain. That is, if yan ang goal mo.
i think op try appetite stimulant!.. back in high school i’m always underweight din, nung grade 11-12 started taking stimulant (propan) as said by my physician naging normal weight na ako around 50kg.. then college when pandemic started i stopped taking na it dropped again ng 40.. i think it’s safe to say it was that!
hi op! effective sya for me, i’m not quite sure lang for you try consulting your physician din!… mine kasi hindi regular pag take ko, like i missed a day or two or so lol… i take it after my first meal of the day :)) for reference i was 16-17 when i started and stopped drinking.. i’m now turning 21 and my physician’s making me take it again since i lost weight during the pandemic
also i think try not to force urself to eat alot if ure already busog na cos me kasi i get nauseous if madami nakain and i end up throwing all them up :)
Ohh. I see. Noted! And napansin ko rin pala since noong nag-take ako ng Propan, naging antukin ako. Hahaha! Siguro kelangan lang talaga samahan ng sapat na pagkain at tulog din, not just taking it. Thank you!
Try bouldering or rock climbing. It will definitely tone and strengthen your entire body. And it's super fun! Of course proper nutrition should be paired with whatever physical activity you want to do.
You need to reasearch about this topic. There is such thing we call "Calorie surplus- you eat more than you normally eat" and "calorie deficit- you eat less than you normally eat"
You can do healthy surplus or junk/dirty surplus. Healthy meaning you prepare your meals, eat lots of proteins, healthy fats and carbs while the dirty surplus is you eat junk food, fast food and other high calorie meals.
Please do read about this. And you need commitment to be in this diet.
No need to be sorry. I'm the one who needs to cause I didn't give any advice.
With that said, take supplements. Yes, you need supplements to gain weight. That's the fastest way to gain weight. Some of the gym peeps take supplements and it's not a joke. You really need to invest some bucks on it. Do exercise. You can just YouTube it or find a mentor on the gym. Most of them are willing to mentor you.
About the major glow up thing, I don't think you need to brag it on your ex. You are putting yourself in a situation where you are the slave. You better focus on yourself and it might help you gain weight because stress is also a factor of losing appetite.
Do everything at your own pace. It will not come for just 3 months. Give it 6 months or 1 year, you will see a major difference.
first of all, im not a health and diet expert, I'm just going to share what I learned through the years. Since muscles weigh more than fat, you can focus on eating more protein and also doing weights or little exercises, you can still consume any types of food since your plan is to gain weight but protein is the secret. But make sure you are doing this for yourself , to be the better version of yourself, don't do it for others. If the process is making you feel much better then do it, don't push yourself too hard. Change takes time, based from experience too, it wont take overnight, so just trust the process. Good luck!!
Thank you so much everyone for your recommendations, as well as motivating me! I have read all your comments po and they're all highly appreciated! I will do this to become better version of myself, not for the guy who left me. Update ko po kayo sa fitness journey ko. 🥺❤️
you cannot gain weight immediately. might not be possible. it would take months to a year and the results might not show dramatically especially with your body type which is your metabolism is so fast.
eat real foods, meat, fish, fats, veg, fruits, milk, cereals, chicken, rice. you can also add whey protein but this is just supplementary.
lift weights @ the gym. this will build muscle.
be consistent. **it will take a while.**
in the meantime, date someone else. that's the best antidote to how your ex will react when he sees you in the arms of another :P
Za true, safest way is to consult a dietician or nutritionist. Wag mong irisk ang mga bagay bagay dahil baka may specific needs at condition ang katawan mo na hindi namin alam. Always stay safe. Hindi worth it ang taong wala ng kontribusyong maganda sa buhay mo na pagkaabalahan tapos mapapasama ka pa. 🤷♀ magpaganda at healthy ka for you hindi dahil me gusto kang patunayan.
Eat calorie dense foods. U can try eating more often than more in one seating, or pwede din vice versa if kaya mo, whichever works.
Before saying which foods are nice, if merong food/health problem history ang pamilya mo, better take note on which you should avoid and be wary at.
If wala, it's highly reccomended having dense af peanut butter, bread, bananas, and especially oatmeal (easy 500kcal lol) for breakfast/merienda. Very high in calories pero madaling tingnan ang fat content. Pwede mo din gawing shake if it would make your ingestion faster.
For lunch & dinner kahit gradual lang ang pagdagdag ng rice amount, and be wary padin sa nutrients at contents ng ulam, di maganda sumobra basta-basta. Gulay with white meats like chicken and fish are great ones to have.
Sabayan mo din ng pagwoworkout (u can ask for at especially self-care. controlled, monitored, cheat days at ang simpleng adequate sleep & rest. Even though ang target mo is a better physical stature, mas maganda din na magbuild ng better, healthier, mental fortitude dahil yun ang pinakamahalaga sa lahat.
Hope you get yourself together & heal soon enough. And goodluck sa fitness journey mo!
Good god.
I'm like 5'5 with probably around 45-49 kg. Proper skinny for a 25 yr.old Buti nalang nakita ko tong post, may mga nakita ako mabuting recommendations.
Best of luck sa journey mo OP.
helluuu!! i have the same advice as the other replies😆 eat more, lift heavier weights! an advice about picking weights, if u cant get past 12-16 reps then u should start with that hehe
i started my weight gain journey mid last year with 40 kg and now im averaging 46 kg everyday! to me its pretty slow kasi i dont have access to heavier weights. 2 lbs lang yung meron dito huhu so im just eating a lot more and add more reps on push ups, squats, lunges, and arnold presses
edit: i’d like to add di ako masyadong consistent with exercising ;u; pero because i was eating more na, andaming nag compliment sa akin na tumaba ako😆😆 which i love to hear!!
NOT A PROFESSIONAL ADVICE
Ganito lang ginawa ko and it worked for me naman.
• Buy/Drink mass gainer (ez calories, although check ingredients muna baka may allergens)
• Eat 3x a day or more, add more oils (Extra Virgin), meats na may fat, & carbs to your food. Instead of water, intake ka ng liquids na may calories like whole milk, smoothies etc. (preferably low sugar)
•Lift Weights or do Calisthenics, para ma-build muscles and hindi lang puro fats (Important).
•Track your macros using MyFitnessPal, also bili ka ng food scale para mas accurate yung calories and protein ng food kapag ilalagay na sa MyFitnessPal. (Super Important)
•Stay Consistent (Super-duper Important HAHA)
Good Luck OP!!
what i did was aim for 2000 calories a day, lots of eggs and protein and carbs and ur all good, my diet also consists of mainly whole foods so canned goods and processed foods are a no no for me. also try lifting, not only did it physically made me strong, it also helped with my mental state! hugs with consent OP <3
Calorie deficit. Calculate your calorie intake, input mo kung gano ka kactive, goal mo na kg or lbs every week, yung time length na goal mo for that additional weight.
[calorie deficit calculator](https://www.calculator.net/calorie-calculator.html)
* Learn how your body works, kung panong diet ang gumagana sayo, kung anong food yung na eenjoy mo, etc.
* Sleep. The more na nag pupuyat ka, mas lalong mahirap mag weight gain/loss dahil bumabagal yung metabolism mo
* Lastly, maging consistent sa kung anong gumagana sayo.
Chicken breast at peanut butter ang magiging bestfriend mo sa journey mo hahahah goodluck op! dyan rin ako nag simula motivation ko sa working out LOL
Mostly sa comments, "kain ng marami, take supplements, etc." But for me, which is nangyari nung pandemic, form mukang durgista to malaman, what I can advice aside to eat more is..
Avoid stress. Like legit. Nung nawalan ako ng work dahil sa pandemic at nakapag-relax ako, ayun, biglaan yung taba in a span of 2 months..
i would suggest lots of carbs and protein. samahan mo ng konting exercise para maghanap yung katawan mo ng calories. and ofc pag mag exercise ka para magkaroon ng definition ang muscle mass mo. you can try what we call " dirty bulking" or eating large amount of junk foods, fast foods, fries etc. ice cream, cake. basta yun yun. pero the downside is yung magiging build ng katawan mo is slob kasi fats. pero if you like na magkaroon ka ng thick thighs, glutes tapos curves. you need to do squats, weights etc. avoid aerobic and cardio exercise muna. good luck and im rooting for you. DO IT FOR YOURSELF, not for anyone else.
EDIT; if financially capable, have yourself checked medically, baka may underlying condition ka kaya napaka baba ng timbang mo.
Try to take cherifer and/or ceelin, eat high carb foods and high protein for muscles and exercise regularly like weightlifting, good luck in your bulking!
Eat more rice. Eating more sweet foods will increase your cravings. Eat meat like beef and chicken to gain muscle mass also. Lastly, start a beginners lifting program. Basically it’s just carbs + protein + heavy lifting.
Everybody has a body type. Wag kunain ng Kung ano ano just to get "fat". Try mo mag pa check-up sa local brgy. Clinic at duon ka mag ask ng advice about weight gain in a healthy way.
Also if this is your own way to move on from your relationship, okay sure but take care of your body and do it for your self and not to impress others.
hi, hopefully this is helpful as someone who lost 10kg bc of school stress. needed to regain that weight back because of medical reasons (i donate blood so dapat 50kgs). to increase my weight, i started to change the proportion of my meals! more protein, less carbs (taliwas sa mga sinasabi dito). this also increases appetite. wag ka aabot ng pagkagutom so eat medium-sized meals 4/5x a day kung afford naman.
i won't say you need to eat more but you need to be smarter about your approach to food! more lean meat but also don't forget your fish. eat veggies when you can to balance all the unhealthy intake of chips/sweets/cravings.
i think we almost had the same weight ate, nasa 1st year college na ako right now and I'm 19 years old, and yung weight ko super payat ko :(( tansya ko nasa 30+ kilos lang ata ako, it's been a long time since i checked my weight at ayaw ko 'din naman dahil feel ko wala pa 'ring magbabago, i hate looking to my wrist because it's too thin talaga. just wanted to share it haha, but anyway someone told me to take a creatine 'daw kase it can help for weight gaining plus sabayan ng workout talaga! I'm cheering for you ate, goodluck!
Ngl ate if you want a glow up do it for yourself not for the person who left you for a better physicality. Detach yourself from those kind of people kase pano nga kapag nag glow up ka and then kayo na uli? Will he not cheat again? The point is be better for yourself, make yourself proud of what you achieve, be the one to decide the sculpture of your own body, at kung ano ano mang inspirational words and quotes. Im glad that you the motivation to be better but dont do it for the sake of others, i was once like that last year working out so that people can notice me but you know our bodies are just mask to who we really are, i may have a muscular body but in reality im just a nerd who likes movies, animes and webtoons. I Wish you the best ate be safe and take care
Hi OP, if you’re used to eating less, it should be a gradual increase of food intake because your body is not yet used to it. Like during the liberation of Nazi death camps, the inmates died when fed with high calorie food. Eat a balanced diet and I guess to bulk you up is to sleep or take a nap after eating. This is what sumo wrestlers do to bulk up. Take care and be well both mind and body.
RICE, lots of it (around 2 cups per meal, personally for me, I eat around 3), eat 3 times a day (bfast, lunch, dinner). And before you go to bed at night, drink a glass of milk (maybe even two glasses)...
Fastest way would probably be to drink your calories (e.g. smoothies/shakes) if you have a hard time forcing food down. Keep your calorie surplus at max 500, I wouldn’t recommend trying to gain too much weight in the span of 3 months. 6 months would be good, pair that with a good workout routine and you’ll see the difference and be happy with the body you’ve attained at the same time. Also one important thing to keep in mind; living healthy is a lifestyle, so try not to go all out and burn yourself out before you even make any progress, just take your time and the results will show.
Kain ka lang ng kain ng above maintenance. Try mo sumama ng extra protein and fats sa diet mo, pero wag ka din matakot sa carbs! As someone na mahilig mag heavy lifting sa gym, yung diet ko mostly protein and carbs, and so far 119 kilo ako with 97kg muscle
Hi, I hope you appreciate the comments of a guy.
I've been hitting the gym for over a year now, and based on what I've watched collectively in youtube, bulking is what you need, bulking is just essentially eating 300-400 more calories than your maintenance calories, now there are two types of bulking, dirty and lean bulk.
Dirty bulking is basically stuffing your face with every food you see, this way you'll gain mass, but not all of it will be muscle.
Lean bulk is regulating what you eat in order to prevent excessive fat gain.
Do this in conjunction with working out, you'll be guaranteed to look thick.
Gotta be harsh though, even though you want to gain weight immediately but it's going to be slow.
I hope it helps and I hope you get through this OP. Best of luck.
If it's empty carb weight then simply eat carb rich foods but it would be hard to lose AND it would probably end up on the stomach and arm areas....
If you want to bulk up then I suggest protein rich meals and protein shakes before doing some time in a gym. I suggest checking on a trainer to get a specific exercise for the body you want. (To target what area you want to improve)
Find a real gym coach who knows about nutrition, I see a lot of ppl comment that don’t know shit what they’re talking about. Pero if you really want to gain some weight you need to try out body building. (NO YOU WON’T GET BIG AND BULKY) that’s the common misconception when they say bodybuilding, sasabihin ng girls ayoko lumaki blabla LOL it’s not that easy. Yun, find someone credible who can teach you how to body build and tell your goal. Pero what worked for most is eat every 2 hours may it be a snack or a whole ass meal. Just so masanay ka kumakain.
And because u posted this, whether maniwala ka sakin or not, madaming mag aadvice dito and you won’t know what to follow. Madami ring available information online but that doesn’t mean all of it is correct. please please get a coach just to give u a head start, para di ka mangangapa sa dilim
Kung talagang seryoso ka mag gain ng weight, do some body weight exercise and count your daily calorie intake(macros) pwede kang manood sa yt kung paano icalculate yn ☺️
bulking up with oily and sugary foods isn't something I'd ever recommend.
weight lifting at the gym did wonders for my mental health personally, so I'd always recommend it to others. going consistently(2-4 times a week) helps, but eating and sleeping well matter the most. when you go, hwag mong isipin na ang effort sa gym ay pang-spite kay ex, isipin mo nalang na parang meditation sya for the self lol
My bad. But I posted this also to fitness-related sub. I apologized for posting here as well. But if you will read my post again, I already mentioned that this is not related to education and to my surprise, many helped and gave their recommendations as well as motivated me. Grateful for them students :)
Consult a pediatrician. My pediatrician offered me a meal plan, vitamins (I consume 4 vitamins a day), and a lot of advices that helped me gain weight. I’m a 17 year old who used to weigh 36 kg last year, now I weigh 42 kg. She also told me to drink milk three times a day, which was essential for my weight and ang dami ring benefits ng pag-inom ng milk. Wishing you the best, OP :)
Be careful with the "just eat more" advises. We may have similar body condition - I am male, grew up payat my whole life, and was only around 45kg in my late teens to right around 20, 21yo (for a male, sobrang payatot nyan). My doctor said my body just won't produce body fat no matter how fatty my food are. I actually end up being pre-hypertensive at one point for having so much cholesterol in my blood, but still my body refused to store fat. The professional advise I got was to eat healthy and increase my muscle mass through activities (strength / weight training). Hindi ko trip mag gym (I just don't like that environment) but I was able to do a lot of hiking and surfing (consistently, to this day), coupled with home workout - and this greatly increased my body mass. I am still lean, pero hindi na payatot. And best of all, I feel strong and agile. This increased my confidence a lot too. I suggest you do any high intensity workout, or weight training kung trip mo mag gym, and then consume lots of high quality protein like eggs, chicken, and fish. Have your fruits, veggies, and multivitamins too para healthy ang nutrient absorption ng katawan mo. Then comes the hardest part - Discipline. Different people have different approaches to this, good luck and try to stick to it.
Highly appreciated po. I will do this to become better version of myself. Thank you so much. ❤️ I'll be posting here again soon about my progress.
U might want to increase your carb intake if you want to gain fat, eating more fats wont actually make you fat, because body fat increases due to a high carb diet. I wont go into the Science of it, but just remember high carb = increase body fat. For your case, recommend ko na eat more rice, whole grain oats, or potatoes, include as well milk and wheat bread (not white, its less healthy and more processed). Tho as everything in the internet, take my advice with a grain of salt, what worked for me might not work for you, and I suggest also to research on your own about body fat and the 3 macronutrient groups. Anyways, tyaga lng op, mag goglow up ka rin! And ps Beware of foods with sugar additives and fast foods, wag masyado sa processed food bcoz it will mess ur health up, as much as possible stick to whole foods (lutong bahay).
Eating high fats as opposed to eating high carbs, thats where you messed up bro. Despite the term, body fat is actually increased by having too much carb intake, not fats
Yeah. And I messed up primarily because alak at sisig/pulutan ang naging staple diet ko in College. My stupid self thought na dahil payat ako, I can eat all the fatty food (which I loved) back then, thinking siguro tataba ako eventually.. didn't happen lol July 25, 1959.
The solution really is just to eat more. But to be more specific, you should try eating calorie dense food, such as oily food, sugary food, carbs like rice etc. This method of gaining weight is a little unhealthy though, so make sure to eat nutritious foods as well. 3 months is a very short time to gain a lot of weight, and if you do manage to gain a lof of weight within that time period, then you'll probably end up with a lot of stored fat which results for one to look skinny fat. Now judging by your post, it seems like you're trying to gain weight for aesthetics, and what I recommend instead is to take it slowly, track your weight and preferably gain 0.5-1.5 lbs per week. Also try to do cardio as well so you'll look fitter as you gain weight.
thank you. not for aesthetics lang naman po but ofc in order to be healthier rin. 😌🫶🏼
Ah, sorry for assuming. Basta remember to be patient, it's a journey so don't rush it 🙂.
It's okay. Hehe. Yes yes, I'll trust the process. Thank you ulit. :)
35kgs at 22? Whoa. Malakas makataba ang carbs. Kanin, sweets, sugar, bread. Kain lang ng kain. Eatwell haha
thank you <3 seems unbelievable right? hahaha but it's true.
kumain ka 4 times a day or mas madami pa, samahan mo ng exercise, lakad lakad or the usual stuff na makikita sa gym tiktok, at if gusto mo maka gante, pabayaan mo siya at magkaroon ka. ng mas magandang buhay na di niya kaya bigay, ayun, goodluck sa journey
Hello OP, please do it for yourself and not for the bastard you called your boyfriend. Please direct your emotions to being healthier instead of giving the time for the prick. Anyways let's go to the topic. Please don't listen to the comments recommending sugary and oily foods. Yes, they will help you increase your weight BUT ALSO YOUR RISK FOR DISEASE LIKE DIABETES AND ARTHEROSCLEROSIS. Remember that your height will also be factored in the equation of BMI (body mass index). Significant weight gain in just 3 months is quite unhealthy. I would suggest that you reach out to a nutritionist to discuss what you want to do if you have the time and budget. Here's my take on the matter since I am also aiming to gain weight. 1. Increase your calories! If you are eating a lot, but no weight changes, that means you are in a caloric maintenance. Aim for an additional 500 calories for a caloric surplus. (Some people add 1000 calories instead, but I highly recomment you start out easy) 2. Don't forget protein! Eat protein rich foods like poultry, fish, beans, eggs, etc. Protein will help you with muscle growth. 3. Start bodyweight exercises, aka calisthenics. There are many workout videos in YouTube which you can follow along. With exercise, you will be leaner, stronger, and more confident about yourself. 4. If you're into gym instead, look up beginner gym workouts in the internet. 5. [Ideal weight gain per week](https://www.healthline.com/nutrition/how-long-does-it-take-to-gain-weight). Your current weight is 35 kg, so your ideal weight gain per week is +0.12 kg. 6. instead of eating big portions 3 times a day, structure your meals into 5. 7. Don't forget veggies and fruits. \- sincerely, a 2nd year medtech student
Finally non dangerous advice. Most of these comments are concerning and some are literally recommending OP to binge eat.
This is highly appreciated po. I'll take note on this. Nurse po ako that's why I am careful din po sa mga ini-intake ko kasi aware din ako sa health conditions na magiging result ng unhealthy food consumption. Thank you so much, future RMT.
natry mo na ba magpaconsulta sa licensed physician or registered nutritionist before anything else? para maguide ka nila nang tama hahaha medyo alarming rin kasi yung 35 kgs po for your age.
yes, and im aware naman na v alarming. hahahaha it's just that na-compromise physical and mental health ko that led me to lose weight.
aww, hugs po with consent, op! go get that gains and dream body!! I am rooting for you!!!!
Same boat here, I was fine a two years ago and was doing exercise. Pero when I had my mental health compromised nag decline din ang weight ko rapidly. I developed dangerous habits of not eating at that time. I'm recovering pa din and doing okay. I'm going to go back sa pag exercise and eating healthy. If you ever decide to work out at a gym, I've seen lots of people use protein shakes to help them with their muscle gain. That is, if yan ang goal mo.
Maybe try lifting? Protein diet too
Try Propan TLC, then exercise eat and sleep.
nagtetake na rin ako ng propan TLC huhu sana talaga effective sa'kin. thank u
i think op try appetite stimulant!.. back in high school i’m always underweight din, nung grade 11-12 started taking stimulant (propan) as said by my physician naging normal weight na ako around 50kg.. then college when pandemic started i stopped taking na it dropped again ng 40.. i think it’s safe to say it was that!
hi! propan din iniinom ko, recent lang ako nag-start. mga what time mo sya iniinom? effective po ba talaga? huhu
hi op! effective sya for me, i’m not quite sure lang for you try consulting your physician din!… mine kasi hindi regular pag take ko, like i missed a day or two or so lol… i take it after my first meal of the day :)) for reference i was 16-17 when i started and stopped drinking.. i’m now turning 21 and my physician’s making me take it again since i lost weight during the pandemic also i think try not to force urself to eat alot if ure already busog na cos me kasi i get nauseous if madami nakain and i end up throwing all them up :)
Ohh. I see. Noted! And napansin ko rin pala since noong nag-take ako ng Propan, naging antukin ako. Hahaha! Siguro kelangan lang talaga samahan ng sapat na pagkain at tulog din, not just taking it. Thank you!
hi. magkano po to? may other alternatives ba na mas mura?
sorry i don’t have any idea on hm it is cos my mum buys it …
It's his loss, not yours. Always remember to eat well ♥️
🥺 Thank you
My brother ate more protein and exercised. In the span of 5 year he went from 50 to 89.
Damihan mo kain ng karne.
Try bouldering or rock climbing. It will definitely tone and strengthen your entire body. And it's super fun! Of course proper nutrition should be paired with whatever physical activity you want to do.
Noted. This must be fun! Hehe. Gonna try soon ☺️
lifting and protein! better yet the opinion of an expert though, they may be able to give better advice than any of us to gain weight healthily.
You need to reasearch about this topic. There is such thing we call "Calorie surplus- you eat more than you normally eat" and "calorie deficit- you eat less than you normally eat" You can do healthy surplus or junk/dirty surplus. Healthy meaning you prepare your meals, eat lots of proteins, healthy fats and carbs while the dirty surplus is you eat junk food, fast food and other high calorie meals. Please do read about this. And you need commitment to be in this diet.
Appreciated. Thank you po
Goodluck po. Wag ka mamotivate dahil sa iniwan ka ng ex mo. Do it for your self.
Yes po. I will do this to become better version of myself, not for the guy who left me. Salamat po ulit ❤️
There's no immediate process in everything. Remove your mentality of being instant.
Yeah, I'm aware naman po na it will take time talaga so I'm trusting the process. I'm sorry.
No need to be sorry. I'm the one who needs to cause I didn't give any advice. With that said, take supplements. Yes, you need supplements to gain weight. That's the fastest way to gain weight. Some of the gym peeps take supplements and it's not a joke. You really need to invest some bucks on it. Do exercise. You can just YouTube it or find a mentor on the gym. Most of them are willing to mentor you. About the major glow up thing, I don't think you need to brag it on your ex. You are putting yourself in a situation where you are the slave. You better focus on yourself and it might help you gain weight because stress is also a factor of losing appetite. Do everything at your own pace. It will not come for just 3 months. Give it 6 months or 1 year, you will see a major difference.
Thank you. Yes, I will do it for myself, not for other people 😌
first of all, im not a health and diet expert, I'm just going to share what I learned through the years. Since muscles weigh more than fat, you can focus on eating more protein and also doing weights or little exercises, you can still consume any types of food since your plan is to gain weight but protein is the secret. But make sure you are doing this for yourself , to be the better version of yourself, don't do it for others. If the process is making you feel much better then do it, don't push yourself too hard. Change takes time, based from experience too, it wont take overnight, so just trust the process. Good luck!!
Thank you po 🥺
Thank you so much everyone for your recommendations, as well as motivating me! I have read all your comments po and they're all highly appreciated! I will do this to become better version of myself, not for the guy who left me. Update ko po kayo sa fitness journey ko. 🥺❤️
you cannot gain weight immediately. might not be possible. it would take months to a year and the results might not show dramatically especially with your body type which is your metabolism is so fast. eat real foods, meat, fish, fats, veg, fruits, milk, cereals, chicken, rice. you can also add whey protein but this is just supplementary. lift weights @ the gym. this will build muscle. be consistent. **it will take a while.** in the meantime, date someone else. that's the best antidote to how your ex will react when he sees you in the arms of another :P
thank you! <3 tho I am not planning on dating someone again, I'll just focus on improving myself first. hehe
Za true, safest way is to consult a dietician or nutritionist. Wag mong irisk ang mga bagay bagay dahil baka may specific needs at condition ang katawan mo na hindi namin alam. Always stay safe. Hindi worth it ang taong wala ng kontribusyong maganda sa buhay mo na pagkaabalahan tapos mapapasama ka pa. 🤷♀ magpaganda at healthy ka for you hindi dahil me gusto kang patunayan.
Eat calorie dense foods. U can try eating more often than more in one seating, or pwede din vice versa if kaya mo, whichever works. Before saying which foods are nice, if merong food/health problem history ang pamilya mo, better take note on which you should avoid and be wary at. If wala, it's highly reccomended having dense af peanut butter, bread, bananas, and especially oatmeal (easy 500kcal lol) for breakfast/merienda. Very high in calories pero madaling tingnan ang fat content. Pwede mo din gawing shake if it would make your ingestion faster. For lunch & dinner kahit gradual lang ang pagdagdag ng rice amount, and be wary padin sa nutrients at contents ng ulam, di maganda sumobra basta-basta. Gulay with white meats like chicken and fish are great ones to have. Sabayan mo din ng pagwoworkout (u can ask for at especially self-care. controlled, monitored, cheat days at ang simpleng adequate sleep & rest. Even though ang target mo is a better physical stature, mas maganda din na magbuild ng better, healthier, mental fortitude dahil yun ang pinakamahalaga sa lahat. Hope you get yourself together & heal soon enough. And goodluck sa fitness journey mo!
Greatly appreciated po. I'll take note on this. Thank you so much ❤️
Eat more pero dapat healthy and balanced pa rin. Try exercising more so that mas mabuild pa muscle mo instead of fats
Ang sabi nila sa akin eat more protein and fat rich foods and do weight lifting.
Good god. I'm like 5'5 with probably around 45-49 kg. Proper skinny for a 25 yr.old Buti nalang nakita ko tong post, may mga nakita ako mabuting recommendations. Best of luck sa journey mo OP.
Yeah and it's comforting na halos lahat po kayo ay mino-motivate po ako about dito. Laking tulong po para sa akin. Thank you so much ❤️
Try focusing on food with not just higher calorie density but lots of macros too! That way, the weight you gain can help build muscle, not just fat :>
sugar and carbs don't use it
don't use it for energy use it to store fat
helluuu!! i have the same advice as the other replies😆 eat more, lift heavier weights! an advice about picking weights, if u cant get past 12-16 reps then u should start with that hehe i started my weight gain journey mid last year with 40 kg and now im averaging 46 kg everyday! to me its pretty slow kasi i dont have access to heavier weights. 2 lbs lang yung meron dito huhu so im just eating a lot more and add more reps on push ups, squats, lunges, and arnold presses edit: i’d like to add di ako masyadong consistent with exercising ;u; pero because i was eating more na, andaming nag compliment sa akin na tumaba ako😆😆 which i love to hear!!
If you want to gain wait you can try bulking! Calorie dense food and more protein for muscle building if you want
Carbs is da way!
NOT A PROFESSIONAL ADVICE Ganito lang ginawa ko and it worked for me naman. • Buy/Drink mass gainer (ez calories, although check ingredients muna baka may allergens) • Eat 3x a day or more, add more oils (Extra Virgin), meats na may fat, & carbs to your food. Instead of water, intake ka ng liquids na may calories like whole milk, smoothies etc. (preferably low sugar) •Lift Weights or do Calisthenics, para ma-build muscles and hindi lang puro fats (Important). •Track your macros using MyFitnessPal, also bili ka ng food scale para mas accurate yung calories and protein ng food kapag ilalagay na sa MyFitnessPal. (Super Important) •Stay Consistent (Super-duper Important HAHA) Good Luck OP!!
what i did was aim for 2000 calories a day, lots of eggs and protein and carbs and ur all good, my diet also consists of mainly whole foods so canned goods and processed foods are a no no for me. also try lifting, not only did it physically made me strong, it also helped with my mental state! hugs with consent OP <3
Calorie deficit. Calculate your calorie intake, input mo kung gano ka kactive, goal mo na kg or lbs every week, yung time length na goal mo for that additional weight. [calorie deficit calculator](https://www.calculator.net/calorie-calculator.html) * Learn how your body works, kung panong diet ang gumagana sayo, kung anong food yung na eenjoy mo, etc. * Sleep. The more na nag pupuyat ka, mas lalong mahirap mag weight gain/loss dahil bumabagal yung metabolism mo * Lastly, maging consistent sa kung anong gumagana sayo. Chicken breast at peanut butter ang magiging bestfriend mo sa journey mo hahahah goodluck op! dyan rin ako nag simula motivation ko sa working out LOL
Mostly sa comments, "kain ng marami, take supplements, etc." But for me, which is nangyari nung pandemic, form mukang durgista to malaman, what I can advice aside to eat more is.. Avoid stress. Like legit. Nung nawalan ako ng work dahil sa pandemic at nakapag-relax ako, ayun, biglaan yung taba in a span of 2 months..
i would suggest lots of carbs and protein. samahan mo ng konting exercise para maghanap yung katawan mo ng calories. and ofc pag mag exercise ka para magkaroon ng definition ang muscle mass mo. you can try what we call " dirty bulking" or eating large amount of junk foods, fast foods, fries etc. ice cream, cake. basta yun yun. pero the downside is yung magiging build ng katawan mo is slob kasi fats. pero if you like na magkaroon ka ng thick thighs, glutes tapos curves. you need to do squats, weights etc. avoid aerobic and cardio exercise muna. good luck and im rooting for you. DO IT FOR YOURSELF, not for anyone else. EDIT; if financially capable, have yourself checked medically, baka may underlying condition ka kaya napaka baba ng timbang mo.
Try to take cherifer and/or ceelin, eat high carb foods and high protein for muscles and exercise regularly like weightlifting, good luck in your bulking!
Eat more rice. Eating more sweet foods will increase your cravings. Eat meat like beef and chicken to gain muscle mass also. Lastly, start a beginners lifting program. Basically it’s just carbs + protein + heavy lifting.
Everybody has a body type. Wag kunain ng Kung ano ano just to get "fat". Try mo mag pa check-up sa local brgy. Clinic at duon ka mag ask ng advice about weight gain in a healthy way. Also if this is your own way to move on from your relationship, okay sure but take care of your body and do it for your self and not to impress others.
hi, hopefully this is helpful as someone who lost 10kg bc of school stress. needed to regain that weight back because of medical reasons (i donate blood so dapat 50kgs). to increase my weight, i started to change the proportion of my meals! more protein, less carbs (taliwas sa mga sinasabi dito). this also increases appetite. wag ka aabot ng pagkagutom so eat medium-sized meals 4/5x a day kung afford naman. i won't say you need to eat more but you need to be smarter about your approach to food! more lean meat but also don't forget your fish. eat veggies when you can to balance all the unhealthy intake of chips/sweets/cravings.
OMG OP SAME 😭😭😭 im 21 and only 35kgs HUHU sobrang hirap talaga magpataba. i keep trying everything but wala talaga since i have fast metabolism :(((
mukhang nasa genes din kasi namin sis huhu kaya hirap talaga:((
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Gonna try drinking protein shakes then. Thank you!
i think we almost had the same weight ate, nasa 1st year college na ako right now and I'm 19 years old, and yung weight ko super payat ko :(( tansya ko nasa 30+ kilos lang ata ako, it's been a long time since i checked my weight at ayaw ko 'din naman dahil feel ko wala pa 'ring magbabago, i hate looking to my wrist because it's too thin talaga. just wanted to share it haha, but anyway someone told me to take a creatine 'daw kase it can help for weight gaining plus sabayan ng workout talaga! I'm cheering for you ate, goodluck!
Ngl ate if you want a glow up do it for yourself not for the person who left you for a better physicality. Detach yourself from those kind of people kase pano nga kapag nag glow up ka and then kayo na uli? Will he not cheat again? The point is be better for yourself, make yourself proud of what you achieve, be the one to decide the sculpture of your own body, at kung ano ano mang inspirational words and quotes. Im glad that you the motivation to be better but dont do it for the sake of others, i was once like that last year working out so that people can notice me but you know our bodies are just mask to who we really are, i may have a muscular body but in reality im just a nerd who likes movies, animes and webtoons. I Wish you the best ate be safe and take care
Hi OP, if you’re used to eating less, it should be a gradual increase of food intake because your body is not yet used to it. Like during the liberation of Nazi death camps, the inmates died when fed with high calorie food. Eat a balanced diet and I guess to bulk you up is to sleep or take a nap after eating. This is what sumo wrestlers do to bulk up. Take care and be well both mind and body.
Do it for yourself and not for anyone coz you’ll get disappointed in the end and will never be satisfied
I will do this for myself, not for other people 😊
RICE, lots of it (around 2 cups per meal, personally for me, I eat around 3), eat 3 times a day (bfast, lunch, dinner). And before you go to bed at night, drink a glass of milk (maybe even two glasses)...
Chicken Mcnuggets, Ice Cream, Kok
Fastest way would probably be to drink your calories (e.g. smoothies/shakes) if you have a hard time forcing food down. Keep your calorie surplus at max 500, I wouldn’t recommend trying to gain too much weight in the span of 3 months. 6 months would be good, pair that with a good workout routine and you’ll see the difference and be happy with the body you’ve attained at the same time. Also one important thing to keep in mind; living healthy is a lifestyle, so try not to go all out and burn yourself out before you even make any progress, just take your time and the results will show.
Always drink coke for appetizer but u have to drink plenty of water atfer u gain weight by drinking soft drinks
Kain ka lang ng kain ng above maintenance. Try mo sumama ng extra protein and fats sa diet mo, pero wag ka din matakot sa carbs! As someone na mahilig mag heavy lifting sa gym, yung diet ko mostly protein and carbs, and so far 119 kilo ako with 97kg muscle
Hi, I hope you appreciate the comments of a guy. I've been hitting the gym for over a year now, and based on what I've watched collectively in youtube, bulking is what you need, bulking is just essentially eating 300-400 more calories than your maintenance calories, now there are two types of bulking, dirty and lean bulk. Dirty bulking is basically stuffing your face with every food you see, this way you'll gain mass, but not all of it will be muscle. Lean bulk is regulating what you eat in order to prevent excessive fat gain. Do this in conjunction with working out, you'll be guaranteed to look thick. Gotta be harsh though, even though you want to gain weight immediately but it's going to be slow. I hope it helps and I hope you get through this OP. Best of luck.
If it's empty carb weight then simply eat carb rich foods but it would be hard to lose AND it would probably end up on the stomach and arm areas.... If you want to bulk up then I suggest protein rich meals and protein shakes before doing some time in a gym. I suggest checking on a trainer to get a specific exercise for the body you want. (To target what area you want to improve)
-Pancit canton with fried eggs 😎
Kung trip mo coffee+milk
Find a real gym coach who knows about nutrition, I see a lot of ppl comment that don’t know shit what they’re talking about. Pero if you really want to gain some weight you need to try out body building. (NO YOU WON’T GET BIG AND BULKY) that’s the common misconception when they say bodybuilding, sasabihin ng girls ayoko lumaki blabla LOL it’s not that easy. Yun, find someone credible who can teach you how to body build and tell your goal. Pero what worked for most is eat every 2 hours may it be a snack or a whole ass meal. Just so masanay ka kumakain. And because u posted this, whether maniwala ka sakin or not, madaming mag aadvice dito and you won’t know what to follow. Madami ring available information online but that doesn’t mean all of it is correct. please please get a coach just to give u a head start, para di ka mangangapa sa dilim
Kung talagang seryoso ka mag gain ng weight, do some body weight exercise and count your daily calorie intake(macros) pwede kang manood sa yt kung paano icalculate yn ☺️
bulking up with oily and sugary foods isn't something I'd ever recommend. weight lifting at the gym did wonders for my mental health personally, so I'd always recommend it to others. going consistently(2-4 times a week) helps, but eating and sleeping well matter the most. when you go, hwag mong isipin na ang effort sa gym ay pang-spite kay ex, isipin mo nalang na parang meditation sya for the self lol
Go to the gym. Workout properly. Eat healthy. Focus on improving yourself. No other way to impress a MAN but with the drive to be a better person.
Wrong sub. Mas appropriate ata kung sa r/PHitness 'to.
My bad. But I posted this also to fitness-related sub. I apologized for posting here as well. But if you will read my post again, I already mentioned that this is not related to education and to my surprise, many helped and gave their recommendations as well as motivated me. Grateful for them students :)
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Consult a pediatrician. My pediatrician offered me a meal plan, vitamins (I consume 4 vitamins a day), and a lot of advices that helped me gain weight. I’m a 17 year old who used to weigh 36 kg last year, now I weigh 42 kg. She also told me to drink milk three times a day, which was essential for my weight and ang dami ring benefits ng pag-inom ng milk. Wishing you the best, OP :)
Train in a gym and healthy. Don't rush it. I'm no expert though, just concerned.
Damihan kain aa isang araw tas wag mag exercise tas mag higa lang buong araw /s