Serious question to help my husband!!!
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TxAngel79
Posts: 318 Member
My husband is very fit. So much so it's kinda embaressing to be standing next to him without a shirt on.! However he has gone into sort of a snit because he can't seem to get bigger! He's 6'2" weighs 179 and his body fat is at 8%. He has good muscle definition, however he wants his to be bigger. Do any of you have any advice I can give him? He has a naturally lean build, unlike his brothers who have a stockier build and they are bigger then him and it drives him crazy! Thanks in advance!!!
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Replies
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Does he want to gain muscle and be bigger?
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.0 -
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.
^ Pretty much that.0 -
Does he want to gain muscle and be bigger?
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.
^^ Yup this. Tell him to research the Bulk/Cut Cycle0 -
He should lift heavy, increasing the weight lifted regularly. If he doesn't have a weight lifting routine in place already, he can try Stronglists 5X5 or similar. He should eat a bit more- particularly a lot of protein, a good amount of carbs, and a moderate amount of fat. General recommendation is to eat 10-20% over his TDEE, with 1.1-1.5 g protein per lb of lean body mass, ~20-25% of calories from fat, and the rest from carbs. These articles should help him set up a plan:
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html
http://www.bodyrecomposition.com/category/muscle-gain/mass-gain-fundamentals0 -
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.
^ Pretty much that.
Ok!, the man eats non stop, literally! He can eat a huge meal and 30 minutes later he's hungry again! How much protein does he need to be eating a day!0 -
Does he want to gain muscle and be bigger?
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.
^^ Yup this. Tell him to research the Bulk/Cut Cycle
Thanks!0 -
it's kinda embaressing to be standing next to him without a shirt on.!
omygoodess, then put your shirt back on, missy! LOL sorry, couldn't resist. (I purposely misunderstood that, it's funnier that way)
I must really bother him that he isn't bulking up. I hope for his happiness that the above suggestions work for him, but if not, I hope he makes peace with being more lean and mean.0 -
He should lift heavy, increasing the weight lifted regularly. If he doesn't have a weight lifting routine in place already, he can try Stronglists 5X5 or similar. He should eat a bit more- particularly a lot of protein, a good amount of carbs, and a moderate amount of fat. General recommendation is to eat 10-20% over his TDEE, with 1.1-1.5 g protein per lb of lean body mass, ~20-25% of calories from fat, and the rest from carbs. These articles should help him set up a plan:
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html
http://www.bodyrecomposition.com/category/muscle-gain/mass-gain-fundamentals
Thanks!!0 -
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.
^ Pretty much that.
Ok!, the man eats non stop, literally! He can eat a huge meal and 30 minutes later he's hungry again! How much protein does he need to be eating a day!
1g/lb LBM minimum
.4-.5g/lb total bodyweight in fat (or higher)
remainder is personal preference to reach calorie total.
As mentioned by a previous poster I'd shoot for about 10-20% above TDEE and monitor results. Adjust upwards if zero gains.
See here:
http://forum.bodybuilding.com/showthread.php?t=1217039810 -
it's kinda embaressing to be standing next to him without a shirt on.!
omygoodess, then put your shirt back on, missy! LOL sorry, couldn't resist. (I purposely misunderstood that, it's funnier that way)
I must really bother him that he isn't bulking up. I hope for his happiness that the above suggestions work for him, but if not, I hope he makes peace with being more lean and mean.
Oh wow I did not notice the way I worded it!! It does bug him, alot!!! He's just really lean. He has abs to die for, very nice muscles, he just wants to be bigger! He drives me nuts!0 -
If so he would need to eat at a surplus and lift heavy weights while eating enough protein.
^ Pretty much that.
Ok!, the man eats non stop, literally! He can eat a huge meal and 30 minutes later he's hungry again! How much protein does he need to be eating a day!
1g/lb LBM minimum
.4-.5g/lb total bodyweight in fat (or higher)
remainder is personal preference to reach calorie total.
As mentioned by a previous poster I'd shoot for about 10-20% above TDEE and monitor results. Adjust upwards if zero gains.
See here:
http://forum.bodybuilding.com/showthread.php?t=121703981
Thank you!!!0 -
I had a hard time putting on muscle weight too since I was naturally skinny to begin with. High volume training (reps 8 to 12, sets 4 to 6) for most exercise and needs to eat at LEAST 500 calories over daily TDEE. He may eat a lot, but if he's still burning off what he eats, he's not going to gain weight.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I had a hard time putting on muscle weight too since I was naturally skinny to begin with. High volume training (reps 8 to 12, sets 4 to 6) for most exercise and needs to eat at LEAST 500 calories over daily TDEE. He may eat a lot, but if he's still burning off what he eats, he's not going to gain weight.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Thanks!0 -
Girl, get that man a subscription to Muscle Mag and Muscular Development! I'd throw in Flex, too, but that one is too much fluff these days. Anyhow, those first two magazines are BADASS for this type of stuff. A lot of info for hard-gainers like your hubby, a lot of great nutrition and training information and research, provided by the biggest names and leading docs in the body building/fitness industry.
Assuming he doesn't already have subscriptions those, that is.0 -
Girl, get that man a subscription to Muscle Mag and Muscular Development! I'd throw in Flex, too, but that one is too much fluff these days. Anyhow, those first two magazines are BADASS for this type of stuff. A lot of info for hard-gainers like your hubby, a lot of great nutrition and training information and research, provided by the biggest names and leading docs in the body building/fitness industry.
Assuming he doesn't already have subscriptions those, that is.
He does!!0 -
To only have this problem! LOL!!! Most of us are trying to trim down But, if it were me, I'd contact a local gym and have him do a couple of sessions with a personal trainer. If you get a good one, they are worth their weight in gold! I have a PT who happens to be a bodybuilder. Being female, I have no interest in bodybuilding, but I can tell you these guys know their stuff! Best of luck!0
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He needs to eat more and/or move less and eat lots of protein and lift heavy things.....0
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He needs to up his calories to about 3000 - 3500 per day (Depending on his workout). He should be eating about 1.0 - 1.5 grams of protien per lbs of lean body mass per day. When he lifts he should be lifting heavy doing about 3 sets no more than 8 reps. If he can complete 3 sets of 8 reps without failing he needs to go up in weight......This is just for starters......Hope it helps......Tell him good luck!My husband is very fit. So much so it's kinda embaressing to be standing next to him without a shirt on.! However he has gone into sort of a snit because he can't seem to get bigger! He's 6'2" weighs 179 and his body fat is at 8%. He has good muscle definition, however he wants his to be bigger. Do any of you have any advice I can give him? He has a naturally lean build, unlike his brothers who have a stockier build and they are bigger then him and it drives him crazy! Thanks in advance!!!0
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My husband is very fit. So much so it's kinda embaressing to be standing next to him without a shirt on.! However he has gone into sort of a snit because he can't seem to get bigger! He's 6'2" weighs 179 and his body fat is at 8%. He has good muscle definition, however he wants his to be bigger. Do any of you have any advice I can give him? He has a naturally lean build, unlike his brothers who have a stockier build and they are bigger then him and it drives him crazy! Thanks in advance!!!
He needs at least 20 calories per pound of body weight to bulk up.0 -
Never posted pic before so I hope this works! As you see, he is not small. And I know it's not the best pic, but it's the only one I have at the moment! I think he looks great, but as he says, he has to feel good!
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