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We know that one pound is equal to about 3500 calories. So theoretically, to gain one pound a week, you would need to eat an additional 500 calories per day. Sounds easy enough, right? Well, many men have difficulty gaining weight and the reason why is still a mystery to many scientists. A couple of things to consider when trying to gain weight. First, what are your genetics? Are most of your family members very lean? Or do they seem to gain weight fairly easily? If your family is pretty lean it may be quite a challenge to gain weight. For example, a jockey can eat and workout like a linebacker but there's a small chance he'll look like one.

That being said, most people feel that to gain muscle they have to work out (that's the true part) and eat tons of protein (that's the myth part). Many people think that all that extra protein turns into bulging muscles. Sadly, it doesn't. Most people are often surprised to learn that they need extra calories, primarily in the form of carbohydrates. Carbohydrates fuel your muscles to lift the weights and perform strenuous exercise. In fact, a study in 2002 found that protein supplements/powders/pills are an unnecessary expense because the protein that is needed can be easily obtained from food.

The key to gaining weight is to eat more, but more of healthy foods. Many times athletes and avid exercisers swear they are eating more than their friends but a closer look reveals they may be eating larger meals but fewer meals per day. Gaining healthy weight is following a consistent and balanced plan.

I suggest setting up a schedule to include the 3 basic meals with snacks spread in between. Eat larger than normal portions at meal time. Eat higher calorie foods. If you are already doing that, the next step is to boost your calories during those meals.

Here are some ways to increase your calories at meals:

1. Add nut butters (peanut, almond, cashew, etc), raw nuts and seeds (sunflower, flax, sesame, etc) to meals. Nuts and seeds are calorie dense foods meaning they offer a lot of calories in a small space. You can add flaxseed, or even wheat germ, to the top of your yogurts or blend them into your smoothies for some extra calories.
2. Use additional healthy fats like olive or canola oil. Use canola or olive oil mayonnaises. Add to salads, cook with them, be creative.
3. Calorie rich cereals like granola, muesli, or Grape Nuts instead of puffed rice or bran flakes. Top cereals with nuts, seeds, dried fruit, bananas, etc.
4. Include fatty fish like salmon and tuna. (Cook salmon in olive oil or make tuna salad with olive oil mayonnaise.)
5. Cook hot cereals with milk instead of water. You'll end up with the same volume but slightly more calories. Again, add nuts, seeds, dried fruit, bananas, etc.
6. Include juices. For those trying to gain weight, juice is a great way to hydrate and add extra calories. Apple, cranberry, grape and pineapple juices contain more calories than grapefruit, orange or tomato juices. If you are making juice from concentrate, use less water.
7. Choose higher calorie fruits. You'll get great nutrition and some extra calories in a smaller package: bananas, pineapple, mangos, raisins, dates, dried apricots, and other dried fruits.
8. When eating toast, add olive oil butter, peanut butter, or honey.
9. For breads, use hearty, dense whole grain breads. Choose, bigger and more thickly sliced whole grain breads, bagels and English muffins.
10. Choose beans when you can. Bean are high in calories but jam-packed with great protein and carbohydrates.

For a rough estimate, we can take your weight and multiply by 10. This tells us that you would need 1400 calories just to exist (basic metabolic functioning). Then we will add 50% of the calories to account for daily activities (getting up, brushing your teeth, going to work, walking around the office, etc). That now gives us 2100 calories. Based on how much you are working out (the key to muscle building) you will then need to add additional calories to cover the amount you have expended. For illustration purposes let's say you need 2600 calories per day to maintain your weight. Well, you are wanting to gain weight so we will add 20% to give us 3120 calories/day. You can track your calories at free websites like www.fitday.com or www.sparkpeople.com. (These calculations are a rough estimate. I encourage having your metabolism tested to get a more accurate portrait of your individual needs.)

Regarding protein powders, I am not against whey protein. In fact, will use it in several things I make, although I am not trying to gain weight. Whey protein itself will not build muscle but it can be added to foods to help you get in extra calories. I like to mix a scoop of whey protein with my oatmeal and peanut butter for a great long-lasting breakfast. Jay Robb makes some great quality protein powders. These can be found at Market Street.

Best of luck on your journey to Living Well. Please let us know if Market Street and/or United Supermarkets can be of any further help. Thank you for your inquiry.