Bigger

[myway]

How do you get bigger without getting more bf?

 

[jpt]

gear...

nah, to answer your question honestly though.....getting bigger requires you to intake more cals....the more cals you intake the bigger you'll get but the bf just comes with it...some people with good genetics can just eat pretty clean year round and continue to grow and get bigger....for most of us this is not the case. we need to get our bf up to grow...and then cut trying to keep a few pounds of muscle that we put on in the offseason.

what are your stats...what does your diet look like? how old are you? how long have you been lifting...these are some of the x factors

 

[d_Dawg7]

^^ what he said, more or less ur goals, try eating as many clean cals as u can, and to get in extra protein with minimal fats , canned tuna, fresh fish, chicken. there will be a increase in bf, but if ur eating clean it should only be little, if ur trying to bulk, expect a little fat.

 

[myway]

Thanx, guys. It's not me.... it's my bf. He always bitches b/c he goes to the gym and does not get bigger. I think he isn't eating enough. He stays between 190 and 200 lbs but only eats about 800-1200 cals a day. Shouldn't he be trying to eat WAY more than that? I finally got him to increase his protein but still not enough protein. He's afraid he will get fat if he eats anything with ANY fat listed on the label... even if it's only 2 grams or something... he won't eat it. I tell him he needs to eat a lot more and do cardio if he feels like his food is making him fat. I keep trying to get him to join EF but he says he does not get the whole forum thing. I think he's computer shy. I will keep trying to get him to join. U fellas could really help him.

 

[KIAN]

Have him start with the basics first and determine exactly how many calories he is consuming (by tracking his current nutritional intake) and then compare that with what he should be consuming based on the equations listed below:

Adult Male:

• 
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above value represents how many calories he needs to consume on a daily basis at the specified level of physical activity to maintain his current weight. If he wishes to increase his bodyweight, then increase this value by 500 calories per day (3500 total caloric increase per week). This will result in an increase in bodyweight of one pound (minimum) per week. Depending how his metabolism responds to the increase in calories and his physical activity, the increase may be more significant. Aim for an increase of 1-2 lb. per week to keep his BFP (body fat percentage) under control and to do it in a healthy manner.

Suggest agan that he join Elite Fitness or, at the very least, have him read through some of the information posted on the boards. It will help him in the long run at achieving his goal.

____________________________

KIAN PHILLIPS -- BSc / SpSc - CPT

.

 

[myway]

Have him start with the basics first and determine exactly how many calories he is consuming (by tracking his current nutritional intake) and then compare that with what he should be consuming based on the equations listed below:

Adult Male:

• 
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above value represents how many calories he needs to consume on a daily basis at the specified level of physical activity to maintain his current weight. If he wishes to increase his bodyweight, then increase this value by 500 calories per day (3500 total caloric increase per week). This will result in an increase in bodyweight of one pound (minimum) per week. Depending how his metabolism responds to the increase in calories and his physical activity, the increase may be more significant. Aim for an increase of 1-2 lb. per week to keep his BFP (body fat percentage) under control and to do it in a healthy manner.

Suggest agan that he join Elite Fitness or, at the very least, have him read through some of the information posted on the boards. It will help him in the long run at achieving his goal.

____________________________

KIAN PHILLIPS -- BSc / SpSc - CPT

.

Thanx for youe help(k!)
I Figured his BMR based on the formula provided. He needs to be eating A LOT more. I also have him read ef. He is not,yet, to the point of signing himself on but he looks over my shoulder more and more.Plus, now he is starting to have me do searches on ef about things. I think he will be there(by there I mean here ) in no time. Thanx again!-- myway

 

[jenscats5]

Thanx for youe help(k!)
I Figured his BMR based on the formula provided. He needs to be eating A LOT more. I also have him read ef. He is not,yet, to the point of signing himself on but he looks over my shoulder more and more.Plus, now he is starting to have me do searches on ef about things. I think he will be there(by there I mean here ) in no time. Thanx again!-- myway

Also tell him that it's important for him to get enough healthy fats cuz, as a male, these healthy fats aid in Testosterone production....

 

[myway]

Also tell him that it's important for him to get enough healthy fats cuz, as a male, these healthy fats aid in Testosterone production....

Thanx!!!! That will be important. He's 30 years old and always talking like he thinks being 30 causes him to not have as much test. as when he was younger...... like 30 is old...LOL.

 

[cash50]

Thanx, guys. It's not me.... it's my bf. He always bitches b/c he goes to the gym and does not get bigger. I think he isn't eating enough. He stays between 190 and 200 lbs but only eats about 800-1200 cals a day. Shouldn't he be trying to eat WAY more than that? I finally got him to increase his protein but still not enough protein. He's afraid he will get fat if he eats anything with ANY fat listed on the label... even if it's only 2 grams or something... he won't eat it. I tell him he needs to eat a lot more and do cardio if he feels like his food is making him fat. I keep trying to get him to join EF but he says he does not get the whole forum thing. I think he's computer shy. I will keep trying to get him to join. U fellas could really help him.

800-1200 cals/day???This aint the goddamn holocaust!I eat more than that in a sitting.

 

[poysyn]

i know, with 1200 cals intake I wouldn't be surprised if he lost a majority of his muscle to begin with. make sure u dont increase to 3500 overnight, though..jump up slowly to get his body back to where it needs to be.