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Hey guys I’m new to the whole body building scene. I’m 16 years old trying to gain some weight(weigh 135) but im lactose intolerant so maybe someone can help? THANKS

  
 
There are many other great food sources you can get that will not affect your lactose intolerance.  
 
Some Protein suggestions
 
Lean chicken, turkey, meat, eggs, fish, tofu, soy based products, and soy protein powder. 
 
You can try egg protein power and see how it makes your stomach feel. I would definitely stay away from casein protein because it includes dairy and most whey protein powders because it includes 75% lactose…  
  
 *Use Lactaid (an enzyme to help digest lactose in dairy) if you eat any dairy. 
  
*Use special milk products such as Lacteeze or  other”Lactose-free milk” which have lactose reduced by 99%.    
 
*Read Labels carefully 
 
I would consult with your doctor about your diet and what you should avoid due to your individual lactose condition.  


Other Tips: 
 
Include low glycemic carbohydrates such as
 
Oatmeal, sweat potatoes, beans, brown rice, whole wheat bread (I recomend Ezekiel bread), whole wheat pasta, quinoa, cuscus just to name a few  
 
Include Healthy fats such as:
Nuts, olive oil, avocados, whole eggs, nut butters, salmon, flaxseed or flax oil.
 
Try to eat at least 3-4 servings of vegetables per day and try to eat at least 1-2 servings of fruit per day.
 
Read this thread about healthy food options to choose from ( stay away from dairy )
 
http://www.muscledog.com/forum/NUTRITION__DIET_MEN/54/GREAT_LIST_OF_HEALTHY_PROTEINS_-
CARBS_AND_FATS.html# 
 
You have to consume a lot of HEALTHY calories if you want to gain lean mass weight.  
 
Try to eat small meals every 2-3 ours and try to inluce a protein in each meal
 
Muscledog has great fitness calculators which can help determine how many calories you need to eat per day in order to gain weight.
 
http://www.muscledog.com/workout/fitness_calculator#
 
Also read this blog about post workout nutrition.
 
http://www.muscledog.com/blog/view/1/POST_WORK_OUT_MEAL#
 
Obviously weight training is a whole other topic but this is definitely a start.
 
Feel free to ask any other questions. 

Duke University has conducted several studies on food allergies, especially to lactose and peanuts, and you could try their advice: baby steps to increase lactose tolerance.
 
The enzyme beta galactosidase (B-gal) is responsible for breaking down lactose into glucose and galactose, two simple sugars that our bodies can utilize. Lactose intolerance is the result of not enough B-gal in circulation to do anything with that lactose. You can stimulate B-gal production without any significant negative side effects by gradually increasing lactose intake. For example, drink one tablespoon of milk a day for two weeks. Then up the intake by a tablespoon every two weeks until you are able to drink a cup of milk.
 
If you can build your lactose tolerance, the door to the world of supplements will open much wider.

well if you are looking to eat things that you would typically eat with milk, i would highly recommend using almond milk as a substitute, barring any nut allergies of course. unsweetened almond milk has only 40 cal per cup (to cow milks 90-100) and it’s made from real almonds so you get a good dose of healthy fats with it. this should also allow you to eat some bulkier foods like whole grain cereals and such that could help put on a few pounds.

I am a big fan of almond milk.  I usually add a packet of splenda or stevia to sweeten it. 
 
I also love silk light soy milk.  It is lactose free and comes in many great flavors such as vanilla (my favorite), plain, and chocolate.    I actually prefer the taste of almond milk and silk vanilla soy milk over regular milk. 
 
It tastes great in shakes, cold cereals, and baked recipes!!