Husband needs bodybuilding advice please

sweetnlow30

My husband has been trying to build muscle for awhile now just using free weights. He has managed well but admits that he hasn't really followed a set plan. He is ready to get serious about it and has asked me to look into some advice for him I will be helping him learn to calorie count and he is setting up his own MFP account.

Here are his stats

Age 35
Weight 204 ( he has quite a bit of muscle but a layer of fat)
Height 5' 9.5"
Pants size 32 but he has some belly fat above that. His abs also stick out which makes a bit of a pot belly.
Flexed bicep 16"
Body fat according to our scale, 29% I know that's not the most accurate measurement

I could be totally wrong but this is what I gather from my reading:
The muscle he has built is covered by some fat so I assume he should cut first. Scoobys calculator says he should eat about 2700 cals to cut 25%. He is doing insanity 6 days a week as well burning 1300 cals according to his HRM. Does 2700 seem about right and should he lift weights during this time or just do cardio? What would be a good weight / percentage to cut down to?

So after the cut I assume he will bulk(scooby says 3300 cals) and lift heavy? He just uses free weights at home and we have a treadmill for cardio as well. I am trying to learn what I can about bodybuilding to help him out. He is dyslexic so he prefers for me to help him out with the research I am dealing with severe back issues myself so I don't do much exercise other than walking. Can you help us out or recommend a good, straightforward website for help? He has worked really hard to get to this point, he just needs a bit of guidance.

Thanks in advance!

grantdumas7

My husband has been trying to build muscle for awhile now just using free weights. He has managed well but admits that he hasn't really followed a set plan. He is ready to get serious about it and has asked me to look into some advice for him I will be helping him learn to calorie count and he is setting up his own MFP account.

Here are his stats

Age 35
Weight 204 ( he has quite a bit of muscle but a layer of fat)
Height 5' 9.5"
Pants size 32 but he has some belly fat above that. His abs also stick out which makes a bit of a pot belly.
Flexed bicep 16"
Body fat according to our scale, 29% I know that's not the most accurate measurement

I could be totally wrong but this is what I gather from my reading:
The muscle he has built is covered by some fat so I assume he should cut first. Scoobys calculator says he should eat about 2700 cals to cut 25%. He is doing insanity 6 days a week as well burning 1300 cals according to his HRM. Does 2700 seem about right and should he lift weights during this time or just do cardio? What would be a good weight / percentage to cut down to?

So after the cut I assume he will bulk(scooby says 3300 cals) and lift heavy? He just uses free weights at home and we have a treadmill for cardio as well. I am trying to learn what I can about bodybuilding to help him out. He is dyslexic so he prefers for me to help him out with the research I am dealing with severe back issues myself so I don't do much exercise other than walking. Can you help us out or recommend a good, straightforward website for help? He has worked really hard to get to this point, he just needs a bit of guidance.

Thanks in advance!

There are abundance of good sites. The most common is bodybuilding.com others include t-nation.com, clutchfitness.com, ironage.us and ironmagazine.com are just a few. Oh! and scooby's workout site is also an excellent site.

knightreader

i am new to the gym and lifting. i am following jim stoppani's 12 week shortcut to size and love it. easy to follow, great demonstration videos and a nice variety from week to week so i don't get bored. i am on day 35 or so.

shadowkat57

Might be good for him to start following a program, like Stronglifts or New Rules of Lifiting, to give his training some structure. I believe NROL has diet advice as well.

sweetnlow30

Thanks for the help. We will look into all the suggestions!

ahmadfahmy

My husband has been trying to build muscle for awhile now just using free weights. He has managed well but admits that he hasn't really followed a set plan. He is ready to get serious about it and has asked me to look into some advice for him I will be helping him learn to calorie count and he is setting up his own MFP account.

Here are his stats

Age 35
Weight 204 ( he has quite a bit of muscle but a layer of fat)
Height 5' 9.5"
Pants size 32 but he has some belly fat above that. His abs also stick out which makes a bit of a pot belly.
Flexed bicep 16"
Body fat according to our scale, 29% I know that's not the most accurate measurement

I could be totally wrong but this is what I gather from my reading:
The muscle he has built is covered by some fat so I assume he should cut first. Scoobys calculator says he should eat about 2700 cals to cut 25%. He is doing insanity 6 days a week as well burning 1300 cals according to his HRM. Does 2700 seem about right and should he lift weights during this time or just do cardio? What would be a good weight / percentage to cut down to?

So after the cut I assume he will bulk(scooby says 3300 cals) and lift heavy? He just uses free weights at home and we have a treadmill for cardio as well. I am trying to learn what I can about bodybuilding to help him out. He is dyslexic so he prefers for me to help him out with the research I am dealing with severe back issues myself so I don't do much exercise other than walking. Can you help us out or recommend a good, straightforward website for help? He has worked really hard to get to this point, he just needs a bit of guidance.

Thanks in advance!

building muscle is all about diet..not really exercise. if you continue to lift heavy (meaning you pick a weight you can only perform 10 reps with good form) you will build muscle as long as your diet is in check. when you bulk..it doesnt mean eat a huge excess of calories..youre just going to get really fat. when you bulk you eat SLIGHTLY above maintenance calories..he should not even think about bulking until he is at least 15% body fat (most people would say even that is too high).

rick_po

Stronglifts 5x5 or Starting Strength.

Calorie deficit to cut, calorie surplus to build strength and muscle.

If he wants to compete, these are only starting points, but they'll give him a good basis for whatever he wants to try next.

If he's lifting heavy, he doesn't need to do Insanity at the same time. If he's itchy to work on his off days, he can do light cardio, or do something fun - bicycle, tennis, or taking a walk with his wife.

sweetnlow30

I will look into stronglifts for sure. Thanks

LoraF83

Stronglifts 5x5 or Starting Strength.

Calorie deficit to cut, calorie surplus to build strength and muscle.

If he wants to compete, these are only starting points, but they'll give him a good basis for whatever he wants to try next.

If he's lifting heavy, he doesn't need to do Insanity at the same time. If he's itchy to work on his off days, he can do light cardio, or do something fun - bicycle, tennis, or taking a walk with his wife.

^This.

da_bears10089

Stronglifts 5x5 or Starting Strength.

Calorie deficit to cut, calorie surplus to build strength and muscle.

If he wants to compete, these are only starting points, but they'll give him a good basis for whatever he wants to try next.

If he's lifting heavy, he doesn't need to do Insanity at the same time. If he's itchy to work on his off days, he can do light cardio, or do something fun - bicycle, tennis, or taking a walk with his wife.

^This.

X2