Help for my wife

[janmar]

Hello Ladies. I could use some assistance for my wife. She wants to put on some size. She will not use any chemical assistance which is fine. I have been telling her she must increase her food intake and up the protein intake big time. Problem is in the past when using my protein powder she gets a ton of gas etc... I use a good one 100% Gold standard. I have that problem to a point but I just deal with it. She lifts heavy for her. So any suggestion you Ladies might have would be greatly appreciated.

Stats: 5'5" 122-125 lbs. She def is small boned almost petiteish. The good thing for her at least in my eyes is she has think skin so she is lucky enough that her vascularity shows quickly and easily.

 

[Angel_PL]

She needs to track her cals and macros, preferably by weighing, and log in some place like fitday. She can also take in enough protein through foods without having to use much or any protein powder. Stuff like various meats, eggs (and eat the damn yolks!) greek yogurt, cottage cheese, etc. She wouldn't need more than about 125g of protein per day anyhow at her stats, and do make sure she gets enough fats as well.

If she has been a chronic undereater, I would increase her cals slowly as women tend to overreact to the initial bloat/water weight/glycogen increase with more food. But depending on her BF, she should aim to get to at least 2400 cals/day, maybe more for a bulk depending on her activity. I personally bulk on 3k+ cals and cut at about 2200 at 5'6", 145-ish, 19-20% BF and a few years of heavy lifting under my belt.

More food, lifting heavy, and time will get her to her goals. And even better, having *her* seek out information on her own. Good luck!

 

[Mrs P]

Hello Ladies. I could use some assistance for my wife. She wants to put on some size. She will not use any chemical assistance which is fine. I have been telling her she must increase her food intake and up the protein intake big time. Problem is in the past when using my protein powder she gets a ton of gas etc... I use a good one 100% Gold standard. I have that problem to a point but I just deal with it. She lifts heavy for her. So any suggestion you Ladies might have would be greatly appreciated.

Stats: 5'5" 122-125 lbs. She def is small boned almost petiteish. The good thing for her at least in my eyes is she has think skin so she is lucky enough that her vascularity shows quickly and easily.

Hello,

She could be lactose intolerant if she's reacting that way after drinking your protein... If her diet is dialed in she really doesn't need to drink too many protein shakes, she shoudl be getting her calories from food... Without knowing her age her TDEE cannot be accurately calculated, she needs to fisr figure out what her TDEE is and go over it by 350-500 calories, the trick to bulking is to increase the claories slowly so that the fat gain can be minimun... She needs to consume enough protein to support building muscle mass, so sh needs to make avery calorie count... like the other member posted, a good site for her to keep track of her calories is (fitday.com) Diet in combination with a good training routine will give her the results she's looking for.

 

[Ocdude]

She could be lactose intolerant if she's reacting that way after drinking your protein...

^^^^^ That. My wife is Lactose intolerant and I know it as soon as she has any milk product!

 

[Detour5]

Mrs P made some great points. She doesn't need any protein powders though, she can achieve her goals with real food. As long as she trains with challenging resistance and increases her calories with the right foods, she'll gain lean mass. Get her to join and write up a day with her diet and training etc. That would be a great start. And good luck to her.

 

[janmar]

Thanks everyone for the suggestions. I had her on myfat secret last night showing her what her intake is in cals and protein. She and I were shocked. Protein in the neighborhood of 75-80 grams and cals about 1300. Terrible and no shock as to why she is not putting on muscle. She is in agreement now that FOOD and the right types is what she needs. So we will try to get her to 125 grams of good protein and I'm thinking about 2,000 cals.

 

[Mrs P]

Thanks everyone for the suggestions. I had her on myfat secret last night showing her what her intake is in cals and protein. She and I were shocked. Protein in the neighborhood of 75-80 grams and cals about 1300. Terrible and no shock as to why she is not putting on muscle. She is in agreement now that FOOD and the right types is what she needs. So we will try to get her to 125 grams of good protein and I'm thinking about 2,000 cals.

That's great... good luck to her