Brief Answer:
Hi XXXX!

Detailed Answer:
Welcome to HCM.
Yes, you need to put on lean muscle, so in my advice to you I am going to focus on you bulking up with healthy fats, healthy proteins/carbohydrates for a balanced diet.

You sound like you have a very high metabolism and burn quite a few calories on top of burning a lot of calories.

Here are some suggestions:

Choose drinks such as whole milk or juice,
Plain water, tea, and coffee have no calories. Choose them less often.
Mix 1 cup whole milk with ¼ cup powdered milk. This mix tastes best when it is very cold. Try it with chocolate or strawberry syrup and sugar.

My favorite weight gain recipe is to make a milkshake out of whole milk, peanut butter, chocolate syrup, full fat yogurt. It is healthy and high in calories.

Snack frequently on high calorie healthy foods like dried fruits, nuts, trail mix.

Drink plenty of liquids, but not a lot of sugar.

Use healthy dressings liberally on sandwiches, salads.Fat provides a lot of calories in just a few bites. A tablespoon of oil, butter, or margarine has about 100 calories. Avocados are very high in fat and calories. Do you like guacamole?

An increase of 1,000 calories per week should cause a two pound/week weight gain.
I hope these suggestions help. Regards, XXXXXXX Shattler, MS,RDN

You may also try protein powders and meal replacement shakes and bars. One 20 g protein bar can have 400 calories!

Cheese is also high in calories and protein but also high in SATURATED fat, so watch intake of foods high in saturated fat and choose lean meats, extra virgin olive oil, canola oil, flaxseed oil, healthy foods. . .

Have your thyroid checked to make certain it is not overactive. All of these suggestions should lead to some healthy weight gain and a bulking up of muscle mass. Regards, Kathy Shattler, MS,RDN
Add butter, margarine, or oil to bread, potatoes, vegetables, and soups.
Use mayonnaise, salad dressing, and peanut butter freely.

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