"Middle Age," health concerns, gaining weight

[m_hoop]

Doc(s),

So, I’m a 34 year old male, 68" tall, 145lbs. Underweight, yes. That’s the point.

Here’s the thing; I have a family medical history of heart disease and high blood pressure. In 2 appointments in the last 5 years I’ve tested at risk for hypertension (worth noting; I have pretty impressive white coat anxiety, because in other iterations of blood pressure testing I’m fine) and been cautioned about my cholesterol. My desire is to put on weight without putting long-term health at risk. I have no lactose issues, so milk can easily be on the menu for me. My question is - if I’m eating 4 meals per day and getting in the recommended 1g of protein per lb of bodyweight (hard to do, PS), is milk the safe(st) thing to add to my diet or am I going to end up on my primary’s Sh*t list because my health indicators will tank while I add weight?

Note; it can be assumed that I’m adhering to the SS model of training with some regularity.

Thanks,
M

[Jordan_Feigenbaum]

M,

Thanks for the message and I hope you’re doing well.

So, I think that milk is fine if you want to use it for the caloric excess. I think gaining weight slowly while you get stronger, gain muscle, yet watch your waist size and body fat closely is a good idea considering your family history and demographic.

I would not do GOMAD at this time. Slow and steady, M.

[Serack]

@m_hoop

Doc(s),

So, I’m a 34 year old male, 68" tall, 145lbs. Underweight, yes. That’s the point.

Here’s the thing; I have a family medical history of heart disease and high blood pressure. In 2 appointments in the last 5 years I’ve tested at risk for hypertension (worth noting; I have pretty impressive white coat anxiety, because in other iterations of blood pressure testing I’m fine) and been cautioned about my cholesterol. My desire is to put on weight without putting long-term health at risk. I have no lactose issues, so milk can easily be on the menu for me. My question is - if I’m eating 4 meals per day and getting in the recommended 1g of protein per lb of bodyweight (hard to do, PS), is milk the safe(st) thing to add to my diet or am I going to end up on my primary’s Sh*t list because my health indicators will tank while I add weight?

Note; it can be assumed that I’m adhering to the SS model of training with some regularity.

Thanks,
M

Following Jordan’s To be a Beast article recommendations on tracking macro’s developed some habits that have served me well.

Tools besides those habits I consider essential to “gaining weight slowly while you get stronger, gain muscle, yet watch your waist size and body fat closely” are:
Bathroom scale
Retractable body tape
Food scale

Oh, and barbell training.

Also helpful is a spreadsheet. and Jefit Pro app for tracking macros (to start, I don’t use it now), and Jordan’s 7 rules to optimize protein intake.