Underweight

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wtayroy

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Feb 8, 2021
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Today, I found that I am about 26 pounds underweight for a normal 6'0 male based on Air Force standards. I knew that I was originally about 8-10 pounds underweight last time I checked about three weeks ago and am unsure of how I lost so much weight so quickly. How can I bring my weight up while also simultaneously developing muscle mass and not body fat?
 
wtayroy said:
Today, I found that I am about 26 pounds underweight for a normal 6'0 male based on Air Force standards. I knew that I was originally about 8-10 pounds underweight last time I checked about three weeks ago and am unsure of how I lost so much weight so quickly. How can I bring my weight up while also simultaneously developing muscle mass and not body fat?
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Protein
 
Are you saying you lost 16-18 pounds over three weeks? If that’s the case, suggest you consult a physician because that’s not normal. Also worth talking with the physician — or a dietician or nutritionist — about gaining more than 25 pounds in such a short period of time. If not done correctly, it could lead to other issues. And then there’s the matter of keeping the weight. One solution that certainly works for many is a combination of lean protein and resistance training, done diligently. But again, given how much you seem to have lost and then need to gain, a medical opinion would be wise.
 
My DD regularly falls off the height for weight chart and so she supplements her diet with extra healthy fats and protein. Throw an avocado into your protein shakes.
 
The chart I just checked for the Air Force weight standards says minimum weight for 72” is 140 lbs. You can’t possibly be 26 lbs below that. Can you? That cannot be healthy (can it? I am no doctor)
 
NJROTC-CC said:
The chart I just checked for the Air Force weight standards says minimum weight for 72” is 140 lbs. You can’t possibly be 26 lbs below that. Can you? That cannot be healthy (can it? I am no doctor)
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Sooo this was a bit back then but asked my dad and he was slightly over my weight ( 5'4 female here less than 110) in college and he was healthy. Just a runner and skinny genes
 
FlyFalcon said:
Sooo this was a bit back then but asked my dad and he was slightly over my weight ( 5'4 female here less than 110) in college and he was healthy. Just a runner and skinny genes
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6 feet 114 lbs would be 26 lbs below the minimum. That’s concentration camp skinny.
 
NJROTC-CC said:
6 feet 114 lbs would be 26 lbs below the minimum. That’s concentration camp skinny.
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I'm not concentration camp skinny so it might just be an issue with the weighing machine that I am using (probably since its years old and electronic). Going to walmart later to use theirs and will update but I still believe that at the bare minimum I am a couple pounds underweight
 
wtayroy said:
I'm not concentration camp skinny so it might just be an issue with the weighing machine that I am using (probably since its years old and electronic). Going to walmart later to use theirs and will update but I still believe that at the bare minimum I am a couple pounds underweight
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“A couple” is way different than 26. Eat plenty of protein, including a protein supplement you mix with milk that you buy at GNC and hit the weights and you will be fine.
 
wtayroy said:
I'm not concentration camp skinny so it might just be an issue with the weighing machine that I am using (probably since its years old and electronic). Going to walmart later to use theirs and will update but I still believe that at the bare minimum I am a couple pounds underweight
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Like the others, I would be surprised that you are under 120. My DS is very thin (but healthy) and he is 135 at 5'10".

A couple of lbs underweight isn't a big deal and can be easily corrected. My little sis has always been on the line of underweight for the AF her whole career. She really has to focus on weightlifting and protein intake to maintain standards. My DS is doing the same to add muscle. He started Crossfitting 2 years ago and makes sure to drink his protein shakes in addition to healthy meals. His weight hasn't changed drastically, but has gone up a bit. He has gotten A LOT stronger from lifting which will be really important for him going into the military. You might want to think about that aspect as well.
 
My dad was 6’1” 137 lbs when he enlisted in the Navy in 1945. I have copies of his records. (He grew to 6’3” later) His mother only signed the papers because she thought they wouldn’t take him because he was too thin. They took him. But those were different times.
 
Only way to gain weight is in a caloric surplus. Eat more calories than your maintenance. To find how many calories you should be eating just Google “calorie calculator”. Plug in your age, height, weight, activity level, and it will give you a general caloric estimate. I would recommend eating about 300-400 calories above your maintenance.

Also eat a lot of protein. Protein is what is used for muscle development and synthesis. 1 gram of protein per lb is what you should shoot for. Use the app “myfitness pal” to track calories and macros.

The most important part is LIFTING WEIGHTS and being consistent. There are a lot of fitness pages out there. One person I follow on Instagram is “brockashby” I also watch “will tennyson” on YouTube. They both have great content and you can learn a lot from them.

You will gain a little bit of body fat, but if all the steps are followed, you will definitely gain more muscle than fat.
 
Protein + more calories than you burn in a day. Given your age, sex, height and current weight, I'd suggest at least 3-4,000 calories a day. Probably 50% + lean protein, (protein shakes are good + animal/vegetable protein), Healthy fats (avocado is very good....lots of guacamole with chicken or fish)....so about 35% fats and the rest carbs. Something like that. In 2 weeks you should be able to ad a few pounds.
 
They will tell you to drink Boost shakes at BCT if you they don't like your weight or weight changes at BCT
 
wtayroy said:
Went to Walmart for the scale and figured out that it was 128-129 rather than the 112.5 that my scale was reporting. Still under but I suppose the advice y’all have given should work. Thanks! :)
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Congratulations on your appointment!
Our DS body build was similar to yours...he ate and ate but was slightly underweight...super healthy but had difficulty keeping weight on. As you are well aware, last year during the height of the pandemic, he couldnt even go to the gym before I-Day....so instead, we bought him "boost protein shakes" he drank one in the morning (he recommends it cold) and one at night....he ate a lot in between meals as well.
The most important thing is to keep with your exercise routine so you are ready for the demands of BCT...as other posters have relayed...USAFA takes care of their cadets and wants to make sure you are healthy.
Spend time with your family enjoy the extra food at the meals with your family, and we wish you sucess at BCT and your time at USAFA!
 
My tall, skinny DS reported underweight on Day1 because they measured him an inch or two taller than he thought he was. It was an emotional moment on an emotional day, but he's been just fine, so want to put that out there in case the same happens to you. I think they've relaxed the 'squaring' of meals, and in any case you can get a chit allowing you the opportunity to eat more if you're on the line. And there will be a lot of weightlifting during the year too. They want you and are investing in you, and so they want to keep you. Make sure you ask for help if you're struggling with getting the calories you need after you arrive. Good luck and congrats!
 
With protein shakes be sure to read the label because some have artifical sweeteners that can be hard on your digestive system. I've looked into a lot of protein shakes trying to avoid weight loss surgery. Most of the protein shakes out there I wouldn't give to a kid. I'm sure there are some good ones but you need to read the ingredients.
 
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