Gaining 'good' weight

Hey mate.. I'm not good enough to advice you on this but just wanted to say that you will have to start preparing yourself mentally to follow the advice that you are going to get, this time around atleast .. You sure can get what you want.. Good Luck..!!

 

You will need to calculate how many calories you need to eat daily, add 500 calories for maintenance, then you will gain some weight. You need to eat more calories then you burn, so in your case, you may have to eat even more to gain some weight since your doing cardiovascular often boxing/running.

You want to put on good weight - then I'd suggest a little weight training (nothing drastic) but you'll be more toned and ensure it isn't fat you put on. It's a good way to bulk up to.

Yes you will be more hungry by quitting smoking. I'd suggest the times you went for a smoke to have a snack instead.

Foods you should eat; Pasta, Rice, Chicken, Steak, Eggs, Cottage Cheese, Potato almonds (nuts), Oats, fruit. All these foods are high in calories but good foods for you. Try to avoid any saturated foods.

Putting on weight can be a slow process so you will have to stick at it. On average its recommended to put on 1 pound a week of good weight on. Stay disciplined and you'll see results.

Good luck with your goals.

 

You actually need advice on how to gain weight?? Maybe you should go on a bodybuilding website and get a diet plan from there, as i assume you mean put on muscle by"good" weight

 

Thanks for calling me knowledgable! I guess it's relative...
Here's my opinion..
First of all you shouldn't worry about a number, worry about being healthy. Don't quit smoking tomorrow, quit now!
Sorry to hear about your situation, you should be proud of yourself for wanting to change the things you don't like. Be kind to yourself, habits take a long time to form.. both good and bad. You don't have to do everything right now, take small steps each day if need be. As long as you're moving in the right direction :good
To put on 'good' weight I'm assuming you're talking about muscle? Just eating more of certain foods isn't going to do much by itself, you need to stress your muscles aswell. That's resistance training, 3 times a week if you can.
Quitting smoking increases most peoples appetite so it should for you aswell. Stress keeps the weight off aswell you should know, the stress hormone cortisol will stop you gaining the mass you want. You need to relax..
Boxing training uses energy and is largely aerobic in nature so it's going to interfere with you putting on alot of weight but that should be the last of your problems and the boxing training will be more positive for you than simply putting on a few kilos would be.
To be honest that diet you posted is pretty poor, there is some calorie dense food there but it's still a small quantity and there's not a vegetable to be seen. You need to eat more than that and you need nutrients.. vegetables and fruits will give you the vitamins and minerals your body needs to function and repair. You should also take fish oil supplements and eat fish a few times a week, the omega fatty acids are important for heart health and cognitive function, with your lifestyle and what you've been through I'd say that's VERY important.
I think you need to set small goals and prioritise. Putting weight on shouldn't be important to you at this point. If you're quitting an addiction you need to replace it with something else.. running is a good substitute for smoking. Don't worry about times and whatnot, just get out there and feel yourself breathing the air. When I quit smoking I started running, getting in tune with your body and appreciating it makes all the difference. You say you're still going to drink in moderation, I don't think that's a good idea. It's easy to have a smoke after a few drinks and if you're prone to depression taking depressants isn't going to help.
It's time to decide to respect your body. When you look after your body your body looks after you, your mental health will improve. Once you get the boulder rolling in one direction it gains momentum. You've been rolling it in the wrong direction, you're putting the breaks on it and now you have the choice to roll it in the other direction. Do it right now my friend :good

 

You cant gain optimum good weight by trying to gain good weight. Football players don’t do it. Body builders don’t do it. Power lifters don’t do it. You gain weight period. You have times you are bulking you have times you are cutting. When you are gaining weight you are working towards gaining weight. You eat a lot more. You do less cardio. You lift more weight. You aren't counting calories or trying to eat a super regimented diet. You wear a sweat shirt and start going to Wendy’s.

'Yeah I'll have a tipple cheese burger meal supersized, a spicy chicken sandwich, a large frosty, a large baked potatoes with everything on it and a diet coke.' This is best done during winter. When spring roles around you then start doing a lot more cardio, you start counting calories, eating a regimented diet etc. After about a month you can marvel at how much good muscle you gained over the winter.

 

Aim to gain about 1-2lbs a week, more than that is pure fat (most likely a large chunk of the weekly 1-2lbs will be fat also). Don't just eat anything and get fat, it's the bull**** way of doing things. You can't force your body to build large amounts of muscle quickly by eating a shitload of food.

Eat a bit more than you eat now and see if you've gained weight next week, if you do gain weight carry on eating the same until you stop gaining weight, once that happens eat more and so on. If you don't gain weight or lose weight, eat more. It's that simple.

Take your time and add weight slowly, you have the rest of your life to gain mass. There's no need to get fat gaining 30lbs of mass over winter just to have to burn it off in spring.

 

In athletic terms, what are the benefits of gaining "good" weight?

For now, just focus on living healthy by exercising, eating well and cutting out the bad stuff.

Wouldn't you rather be able to run faster or longer, or get stronger or more powerful than gaining weight?

 

I have to disagree. You wont find too many sports that specialize in gaining muscle that dont cycle. Its hard to gain weight while trying to limit fat. You most certainly don't gain as much muscle as you could. Tying to do both at the same time is what I like to call sporking it. Half spoon half fork aint worth a damn as either.

 

In terms of muscle/fat gain ratios, optimally it's good to aim for about 1lb/week (half of which will be muscle, half fat).

Completely false. Sure you CAN do a dirty bulk like that, but by the end you'll totally have regretted it from how much fat you put on. Your body can only add so much muscle at a time, so all you're doing by eating everything in sight is making things that much harder when it comes time to cut.

 

This.

Dirty bulk is easy, eat everything in sight and gain a lot of fat along the way. Yes you'll build muscle, but you won't build more muscle faster on a dirty bulk than gaining 1 pound per week eating healthy.

Your body can produce maybe 0.25lbs of muscle each week, maybe a tiny bit more if you're lucky (more if you're a complete noob to). If that's the case why would you want to gain 2-3lbs each week? Completely pointless.