healthy weight gain?

[letsride89]

Hey ladies! Who else needs advice on healthy weight gain?
I'm 104 and would like to get up to 110 but HEALTHY!

i want to keep pretty tone though, how do i do that?

i work out with weight machines and free weights!

advice?

[mimitabby]

Eat balanced meals. Keep exercising. you're not going to gain flab that way.
I just read that you're better off eating 500 calories of jellybeans than you are 500 calories of a soft drink, because your body has no mechanism to let you know how much you are consuming when it's a liquid. So stay away from sugary drinks, make sure you're getting plenty of fruits, whole grains, legumes and vegetables.
And remember when you are riding hard, you might want to eat simpler foods (sort of the opposite of what i just told you) .. time off the bike, eat the well balanced harder to digest stuff..

i forgot to add: you got a lot of very good advice on the last thread you started. So read it again.

[Starfish]

I know others will pipe in here with good advice.

You might also want to try out the "Search" function at the top of the page here on TE. You can find other threads that might be related to your questions. Here is one about weight gain.

http://forums.teamestrogen.com/showt...hy+weight+gain

[OakLeaf]

Make sure you're getting enough calories, to begin with. If you're really only eating 1200 calories a day that probably isn't enough (but I think it's easy to underestimate caloric intake, too, so you might want to do a food journal for a couple of days). If you want to gain muscle, you need protein, and healthy fats are important too.

I know how hard it is to eat healthy when you're in college (don't even remind me! ugh!) but maybe your school has a co-op kitchen you can join next year? Since you have IBS, your insurance should cover a referral to a dietitian, as others have suggested, and that's probably the first place to start.

If you want to use your weight training to build muscle, try lower reps at higher weights (8-12 reps at 4-1-2 or 6-8 reps super slow), and make sure you eat some protein soon after your weight session. On your bike, you can build strength by hill climbing and sprints.