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    Underweight, But Trying to Fix That. Saturated Fats and Sodium?

    Hey, this is my first post and I was wondering if anyone could help me with this issue.

    I am objectively underweight and trying to put on some extra muscle mass. Unfortunately I tend to limit myself in regards to what I eat more than most people, and this is due to my fear of the overwhelming presence of saturated fats and sodium in many foods. I'm 20 years old and in relatively good health thankfully, and I do not worry about calories or unsaturated fats, carbs etc. however the saturated fats and sodium do concern me. I want to gain but I also don't want to do it the wrong way.

    I know that saturated fats are generally NOT good for you, however in my specific situation I was wondering if I should be as attentive as I am to them or not. 20 year old male, 126 pounds, been hovering around that number for a very long time. I regularly exercise and have a high metabolism.

    I would greatly appreciate any input, thank you.
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    team ketchup AdamWW's Avatar
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    Originally Posted by ma04 View Post
    Hey, this is my first post and I was wondering if anyone could help me with this issue.

    I am objectively underweight and trying to put on some extra muscle mass. Unfortunately I tend to limit myself in regards to what I eat more than most people, and this is due to my fear of the overwhelming presence of saturated fats and sodium in many foods. I'm 20 years old and in relatively good health thankfully, and I do not worry about calories or unsaturated fats, carbs etc. however the saturated fats and sodium do concern me. I want to gain but I also don't want to do it the wrong way.

    I know that saturated fats are generally NOT good for you, however in my specific situation I was wondering if I should be as attentive as I am to them or not. 20 year old male, 126 pounds, been hovering around that number for a very long time. I regularly exercise and have a high metabolism.

    I would greatly appreciate any input, thank you.
    What is your height? What lead to the weight issue?
    The power of carbs compels me!
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    Registered User ma04's Avatar
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    Originally Posted by AdamWW View Post
    What is your height? What lead to the weight issue?
    I'm five foot eleven. The weight issue has always been there, I've always struggled to gain additional weight because of the high metabolism combined with my activity level. Most people in my family are just naturally on the thinner side, so part of it comes from genetics.
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    It's hard to overcome your appetite. Heavy people have the same but opposite issue. You need to consistently eat more if you want to gain weight and muscle mass. That may mean counting calories to make sure you do - even if you don't feel like eating. Choosing high calorie dense foods can help.

    Saturated fats are probably not going to trouble you as long as the relative proportion is kept low. Usually such guidelines are aimed at overweight people (which is the predominant problem in the general population)
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    team ketchup AdamWW's Avatar
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    Originally Posted by ma04 View Post
    I'm five foot eleven. The weight issue has always been there, I've always struggled to gain additional weight because of the high metabolism combined with my activity level. Most people in my family are just naturally on the thinner side, so part of it comes from genetics.
    5-11 and 126... you need to start getting in more calorie dense food.

    Nuts
    Dried fruit
    Granola
    Cheese
    Avocado
    Honey

    You can also make higher calorie shakes
    The power of carbs compels me!
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    Registered User ma04's Avatar
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    Originally Posted by AdamWW View Post
    5-11 and 126... you need to start getting in more calorie dense food.

    Nuts
    Dried fruit
    Granola
    Cheese
    Avocado
    Honey

    You can also make higher calorie shakes
    For sure, I actually just weighed myself again today and I'm around 128, which is about the usual kind of fluctuation in weight I experience. My most immediate goal for now is to get to 140, and I'm guilty as charged of not eating enough. The lack of appetite can make it tough, but I'm trying to pack on more calorie-dense food like you said. I had a pretty hearty lunch today and I'm actually just about to go have a snack of an avocado with peanut butter in the middle. I do appreciate the advice you've give me, thank you.
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    team ketchup AdamWW's Avatar
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    Originally Posted by ma04 View Post
    For sure, I actually just weighed myself again today and I'm around 128, which is about the usual kind of fluctuation in weight I experience. My most immediate goal for now is to get to 140, and I'm guilty as charged of not eating enough. The lack of appetite can make it tough, but I'm trying to pack on more calorie-dense food like you said. I had a pretty hearty lunch today and I'm actually just about to go have a snack of an avocado with peanut butter in the middle. I do appreciate the advice you've give me, thank you.
    140 will barely even get you into a healthy range... most people (especially those looking to be more muscular) at your height aim for goals in the 170-200lb range while maintaining a healthy bodyfat level.

    Another thing to keep in mind is that you need to at least make sure you have a ballpark of what calories you're eating so you can ensure you stay above a level that gets you gaining weight.

    You don't need to weigh everything, etc, but you need to at least know you're in a surplus, and do it consistently for a long time.
    The power of carbs compels me!
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    Registered User ma04's Avatar
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    Originally Posted by AdamWW View Post
    140 will barely even get you into a healthy range... most people (especially those looking to be more muscular) at your height aim for goals in the 170-200lb range while maintaining a healthy bodyfat level.

    Another thing to keep in mind is that you need to at least make sure you have a ballpark of what calories you're eating so you can ensure you stay above a level that gets you gaining weight.

    You don't need to weigh everything, etc, but you need to at least know you're in a surplus, and do it consistently for a long time.
    Yeah 140 isn't my end goal, its what I want to push for next. My end goal is at least 175. But I certainly don't watch calories, when I read labels its because of the saturated fat and sodium. Those are the two things that I keep an eye on.
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  9. #9
    team ketchup AdamWW's Avatar
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    Originally Posted by ma04 View Post
    Yeah 140 isn't my end goal, its what I want to push for next. My end goal is at least 175. But I certainly don't watch calories, when I read labels its because of the saturated fat and sodium. Those are the two things that I keep an eye on.
    Why? Sodium in particular is not something you’d need to worry about if you’re active... unless you have some generic hypertensive response...

    Saturated fat in excess or if you have high cholesterol can be bad, but at your weight that shouldn’t be an issue...

    I think you’re focusing on the wrong things. Just eat plenty of wholesome calories... and have some fun while you’re at it. I eat ice cream 4 days a week and eat salty food all the time...
    The power of carbs compels me!
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