so my buddy is 5'6 126 lbs, hes a filipino so he has a small frame (think size 3 in girl jeans) His body fat is in the single digits and has been seriously lifting hardcore since January.. hes a bit dissappionted since he isnt packing on any visible muscle. He does little cardio if any and eats quite a bit throughout the day..

what can he do to gain some more muscle mass?

ADam

how many calories does he intake a day?

I'm not certain.. hes not on a diet of any kind nor is he counting his calories..

Adam

Lucky him. He just needs to EAT LIKE CRAZY. He's probably just eating like he normally does.

Check out:

http://www.johnberardi.com/articles/nutrition/masseating_1.htm

http://www.johnberardi.com/articles/nutrition/masseating_2.htm


But the first article should give you a good idea. He should be eating like a mad man.


I'm not certain.. hes not on a diet of any kind nor is he counting his calories..

Adam

Define "seriously lifting hardcore". Program, reps, sets, times a week etc.

Lucky him. He just needs to EAT LIKE CRAZY. He's probably just eating like he normally does.

Check out:

http://www.johnberardi.com/articles/nutrition/masseating_1.htm

http://www.johnberardi.com/articles/nutrition/masseating_2.htm


But the first article should give you a good idea. He should be eating like a mad man.

I second this. Nice that somebody actually posted the link too. I always tell people to google it.

I'm not certain.. hes not on a diet of any kind nor is he counting his calories..

Adam


If he is not logging, How could he know if his crazy eating is beneficial?

Sounds like a textbook ecto...start the hardcore eating!

Make sure he's doing a good workout. If he is having a hard time bulking, besides eating a ton, he needs to do zero cardio, and do short workouts 3x per week that last only 30 mins. These workouts should use only compound exercises (Squats, Deadlifts, Dips, Chinups, Rows, Bench Press, Shoulder Press). I say only 30 mins because he needs to seriously maximize his rest time in order to gain weight.

Make sure he is having a 2:1 C:P preworkout shake and post workout shake. Between the two he should have 80 g carbs, 40 g protein. An hour or two after working out he should eat a huge meal consisting of carbs and protein again. Before bed he should eat a cup of cottage cheese (or some other high protein snack), and a serving of almonds. When he wakes up he should eat another high carb and high protein meal. Remember, 6 meals a day minimum!

Since he's like 126 lbs, he should be eating about 2600 - 3100 calories per day to gain weight.

Check out:

http://www.johnberardi.com/articles...asseating_1.htm

http://www.johnberardi.com/articles...asseating_2.htm

ROFL, take a good look at how the board displays those links. I really don't think I want to gain weight if that is what I have to eat. :)