About the author

Tim Moss

Tim Moss has supported over 100 expeditions across all seven continents. He has climbed new mountains, crossed a desert on foot and recently cycled 13,000 miles around the world. He is a Fellow of the Royal Geographical Society London and a Guinness World Record Holder. He aims to encourage more people to live adventurously. Read more...


  1. 1

    Greg Annandale

    Hi Tim,

    I have similar issues; being 5’10” and a cyclist, my weight at peak form is around 62kg (hey it helps with going uphill).

    However, for a trip to the Arctic in 2009, I figured it would probably be rather beneficial for me to weigh at least a little more than my pulk (65kg) thus focused on hitting 70kg in under 2 months (starting at 60kg).

    I struggle to gain weight despite eating a lot, however strength training 3 times a week was what did it for me. Not lifting huge weights, but alternating moderate sets on the major muscle groups for an hour session (focusing on legs, core, upper back & shoulders). Alongside this, I was eating everything in sight, especially high protein foods, and having a bowl of carbs before sleep. The one supplement I did use, which worked very well, was whey protein powder. 2-3 large scoops a day with water & 1 with full-fat milk. It’s cheap (as low as £13 / kg) and really seemed to help.

  2. 2

    Ben Lewis

    Yes Greg, I’d definitely agree that supplements such as whey powder can work well – offering cheap (compared to eating chicken/red meat) and very digestible ‘gainer’.

    To put on weight in a sensible way it requires some gym work I believe Tim, needing more fat but also muscle, like you say. It may be that too much cardio exercise is preventing you from putting the calories on, especially if you are used to running/cycling/swimming everyday. So looking at your exercise routine is important.

    For me, at 5ft 11 and weighing 65kg, it may be that a fast metabolism is preventing serious weight gain. I was trying to put on weight during the winter last year… reaching 69-70kg. But inevitably a lot of cardio and endurance work since then has made me leaner (and meaner!). It’s given me a good strength to weight ratio for climbing though.

    I think the message with weight loss/gain is if you’re at the right size and weight for your chosen sport then be happy.


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