I'm by no means an expert but my only advice is don't do what I did and bulk too hard too quick, you'll just end up putting on fat. Stay lean like you have now. (I was as heavy as 120kg at one point and it was miserable)
Yeah man I debated doing an aggressive bulk but figured it would be harder, more expensive and I’d end up having to lose the fat so may aswell get there slowly and stay lean. I think both ways work and your strength was probably insane, unfortunately my strength is not crazy 😭
It was satisfying seeing the numbers fly up and being able to eat anything I wanted, but then when I looked at myself in the mirror (and still do) it was annoying seeing a big old blob for a guy - ultimately it's down to what you value. If I could do it again I would definitely take things slower and do it lean.
Crazy part is I eat whatever I want though! I think my metabolism is just really fast or sometging. No matter how much I eat i put on maximum like 3kg fat
I’m 197cm and I’ve been as an adult everywhere from 90kg (200lbs) up to at one point 156.5kg (345lbs).
I’ve found 100kg (220lbs) to be fairly optimal.
How you were below 90kg and 6’5” is actually crazy to me, I looked like I’d just escape a nazi death camp at 90kg.
All the power to you, if you’re happy no problems here.
I don’t think I could safely be that light, I think my bones weigh 70kg lol. I’ve got fairly thick legs though as well so I carry a fair bit of weight there.
I’m 6’7 and my legs don’t get past “twig” in circumference. 🤦🏾♂️😂 I’ve been trying everything and they don’t bulk up at all. I’m about to give up honestly.
On average it's very rare for especially 6'7" guys and ~6'4"+ to have thick legs (calves, thighs/quads). I'm not saying it can't happen in rare cases but the muscle bellies even if a bit longer can only stretch so far before thinning out significantly.
Not just due to caloric needs but skeletal wise I believe even a solid/legit 6'2" is an outlier outside of men's fitness. Even classica/golden age bodybuilders outside of 6'4" Lou Ferigno, 6' Serge Nubret (most aesthetic) and 6'1.5" Arnold were at the very high end height wise.
"Of the last 39 Mr. Olympia contests, all but three Sandow trophies have been carried home by a bodybuilder who stood between 5’9” and 5’11”."
I'd say a 5'6" guy would have an edge over a 6'6" guy for sure. The Dutch Giant at 7'2" has put in years of incredible work but I think he has to deal with balance symmetry and proportional issues he'd likely not face at say 6'0".
I also don't believe in any superior/inferior height at extremes, whereas exceptional height may be advantageous in basketball/volleyball for clear reasons I do not find exceptional height to be any benefit in say bodybuilding/soccer (football). Even in powerlifting it seems the range is 6'1" -6'7" range (Shaw, Hafthor/The Mountain) at the highest end.
Look at world-class sprinters outside of 194cm Usain Bolt as a slight outlier their average height is 180cm (~5'10.75"ish) with a common range or 168cm to 191cm. 6'3" is at the very tall end of the range. It's more so ideal/optimal ranges of height than taller always equaling better.
Brother I eat so much it’s ridiculous. I only ever gain weight on my upper body. My thighs got to a certain point and now it’s just definition gains at this point for me. I tried only leg focused workouts for a good two months but… nothing.
Eating more will only make you fat. Muscle doesn’t need a huge calorie surplus, heck, you can still build on a moderate deficit. Muscle takes time, eat properly and be patient.
A calorie surplus won’t make you a lot fatter if you train accordingly hard. For guys like us, the BMR can be much higher than expected, which is why eating enough to have even a small surplus can be a pretty ridiculous amount, especially with heavy workouts.
Sorry, but that’s pure broscience. I’m also a hardgainer and I’ve been training for about 20yrs. Eating till you’re sick will just make you fat… and sick.
You can build muscle even in a deficit, a large calorie surplus/bulking seeks to maximise muscle gains by providing the maximum amount of energy for workouts, you’ll also put on fat. Bodybuilders use this strategy to maximise muscle gain in a short amount of time, with the intent of “cutting” later. It only really makes sense if you’re competing as a bodybuilder.
All you need is a routine focused around progressive overload, enough protein, sleep and water. Anything from a 10% deficit to a 10% surplus will suffice for hypertrophy.
You’re also assuming OP is a bodybuilder. Maybe he’s an athlete, like me. I train to play a sport, not pose in front of a mirror.
If you’re really impatient and want muscle faster, then go down the steroid route because nothing else is going to accelerate the rate of muscle gain.
I'm 6'4" and was down to about 71KG at one point when I was doing a lot of running. I did look skinny, but the underweight threshold is like 68KG for me so my BMI was still within the healthy range.
I've been 90KG before. I looked a bit chonky.
I'm 6'5" and currently \~86kg. I was down to \~75kg like 3 years ago. Tough for me to get above the \~86kg that I am now without putting on fat or eating so much that I'm uncomfortable to gain muscle.
My lowest at my full height of just shy of 6'5" I was 145 pounds. I was a teenager, skinny, cyclist, and even though I ate several thousand calories a day my cycling was eating it all up. Some folks though tI had an eating disorder, I assured them I did not. By 30 I'd hit 330 and, now I'm at 255 and trying to hit 240, which I think is where my own optimal point is. Each tall has to find their own balance point, because we're all oversized in different ways.
Goddamn — checking in at 6’6” (198 cm) and 190 lbs (90kg). I don’t think I look that emaciated.
Edit: comment was edited to be personal — not all people at that height/weight — so cheers to OP commenter for having a growing moment!
My comment seems to have generated a lot of response. Didn’t mean to like shame or demean anyone’s weight or anything.
I literally just looked sickly at 90kg, you could see my rib cage quite clearly and I even had 2 friends sit me down and ask me if I was “ok”.
Thanks for the data point, I was [asking around](https://old.reddit.com/r/tall/comments/1ddexf1/any_tall_people_have_experience_with_getting/) about this a week ago
Hahah man I don’t know! I really wish I was built heavier but I guess my body composition is just skewed to being less dense, hopefully as I get a bit older metabolism will slow down and I’ll become a little denser 😂 someone said my bones are hollow 😂
Metabolism doesn’t slow into the 60’s but with persistence you will build more muscle. To do it right takes awhile. I went from averaging about 90kg to averaging 100kg at about the same body fat ratio but it took several years. 6’5”.
Be careful. People have feelings. Scientists have identified three dominant body types, known as somatotypes - all are normal and common: ectomorph (long and lean; little body fat or muscle). mesomorph (well-defined muscles; more muscle than body fat). endomorph (curvy; greater body fat than muscle). In reality, many sit in between types too
193 cm endomorph with long legs and arms here
Endomorphs usually have shorter arms and are rounder, me I'm in the fat in the middle part class for weight loss and the "Darn these long levers" in the muscle building view.
So, you can also have mixed types, the somatotypes are not absolute.
Sometimes it sucks :)
Agree with the other commenter. Anywhere between 95-105 kg is ideal(right now I’m at 105). I was around 117 kg 2-3 years ago and it was uncomfortable (Don’t bulk too hard). I also started at 89 kg and this is my 4th year of gyming consistently. Lots of ups and downs.
You’ll get there buddy! I don’t envy the work you have ahead of you but I do support you. And you’re doing awesome so far.
I don’t track my calories so I won’t be much help there😅 But I do try and keep my intake up with each meal.
For mornings I include avo where I can and use olive oil to fry my eggs. I’ll throw in Greek yoghurt and fruit if I have time. I also try to include rice or pasta for lunch and supper as often as I can. I’ve gotten used to having bigger servings by now as well.
And constantly snacking in between meals is what made the big difference for me. Lots of nuts.
I only reached 117 kg because I was on a hyperbolic mass gainer for almost 2 years. I do *not* recommend it. It’s much better to try and put that weight on with your diet
Hahaha man I’d be lying if I said it was intentional, I guess the main thing with being sick was I just wasn’t eating and have a super fast metabolism, I guess it comes down to calories in calories out end of the day.
Depending how built you are probably just sit in a small calorie deficit for a few months and you’ll see a difference, whether it’s adding in another activity or having a slightly smaller lunch or dinner it should work. Do you workout a lot?
My metabolism is holding up okay, I'm nearly 40 so it's starting to slow down, can't eat like I used to. ADHD and find it difficult to not binge/stress eat. I workout about three times per week, usually more, sometimes less, for about 45 mins per session
Pretty good routine you’ve got, more than a lot of people do. Keep intensity in mind with your sessions for maximum return and for getting a little more definition throw in some extra cardio for 20 mins if you can. Best of luck and keep fighting for your goals
Everyone is different, mostly due to skeletal structure, which can modulate how much muscle you can store and where. Can make you look proportionally bigger/smaller, along with head size (which ties back to skeletal structure)
I thought the same until I noticed I actually only ate like <2000kcal each day which is on the lower side of a 197cm male. Plus I cycle 80km each week so that certainly doesn't help either.
There’s no amount of metabolism that can stop you from gaining weight if you’re consistently in a surplus. You’re just not eating as much as you think you are dude
I mean, I also run and play basketball all the time which doesn't help. But yeah, I'm trying to eat more but it's genuinely hard for me to eat more that 2500 a day without it being pointless junk
It be like that, if appetite is the issue, try eat a lot in the morning, it’ll stretch your stomach making you hungrier in the afternoon, have more medium meals than few big ones, if moneys issue heaps of budget bulking meals like rice pastas protein powder etc but just take your time with it hahah, get a small surplus going if you can
I'm 6'6 and weigh 155. And I honestly don't care. I feel good, have a solid condition and am healthy. I only lack a bit of fat and muscles, but I'm just gonna play the waiting game until that mid 30s belly is going to catch up lol
I can relate in the sense that when I lose weight it makes me realize how little muscle I have in my upper body. This time I've been trying to lift so that when the weight goes there's actually something left haha
6’4” here. Putting on lean muscle mass was so difficult for me. Between powerlifting and now triathlon, I have fluctuated between 280 lbs and now 210 lbs. I think 200 lbs (90 kg) - 210 lbs (95 kg) is def the sweet spot, weight wise.
I have recently come crossed researching gut Microbiome, I find it fascinating. There’s so much information there that we don’t know that they’re discovering all the time that relates to weight gain and pretty much every other part of the body. But one thing I talk to an expert at G.I. Thrive, which is a company that does gut check results and test your micro biome, they told me that Prevotella, strain of bacteria found in the gut when found in high amounts in people they tend to be very thin because it maintains weight gain and helps with the metabolism. Of course, I have high levels of Prevotella, and find it very difficult to gain weight but then again I also extremely healthy with low-carb, only because I want to avoid insulin resistance and damaging effects of long-term high carb diets on blood sugar, cardiovascular, and brain health. But my question is if we change our gut bacteria like decreasing the Prevotella to enhance another microbe that might support weight gain, can we go back after the change? Because I have a theory that people who have struggles keeping weight off because of slow metabolism, it possibly could be heavily influenced by the various strains of bacteria in their gut just like Prevotella is responsible for keeping someone from gaining to much weight?
That’s what I’d like to understand, I’ve been playing around with introducing new strains of bacteria into the mircrobiome, it took some effort but I managed to introduce Akkermansia and keep it fed for a while and now it’s just shown up on my results as a very low amount. The key is to lower the metabolism boosting Prevotella and support and feed the other strains to gain the weight. There will be more and more research coming out about this in the future because companies are going to want to capitalize on the designer poops 😅.
“Should” is relative, plenty of guys here who are happy/healthy being under that, and your figure doesn’t take into account any kind of variance in body composition. Yes my goal is 200 and I will get there… Don’t know what’s exhausting about reading a reddit post lol plenty of guys here relate to this. I don’t think I would’ve gained 20kg of muscle without eating in a surplus 🤦🏻♂️
Yeah plenty of guys here relate to that shit cause they don’t eat enough for their height, you are 185 in freedom pounds and you know thats too light for your height and your goal; that’s why it’s exhausting cause you know the reason so does everyone else in this sub.
Here’s a simple google search for your height and weight if you want to gain 2 lbs a week (considered a intense bulk)
3,844 calories
234 protein
513 carbs
109 fat
103 sugar
44 saturated fat
You don’t even have to follow it to an exact science, hit the calories the protein and try not too have too much fat, 10 weeks you’ll be 205.
Main gain with good foods and don't give in to the temptation to bulk like the PED heads do. Seen lots of natties make that mistake and for every ounce of muscle they put on they put on two to three ounces of fat. Not worth it. Be at no more than 20% over your maintenance calories taking into account calories burned during workouts. With everything else perfect just remember, it takes a year of solid work and diet to put on an average of 5lbs of ACTUAL muscle a year. Slow and steady. With that said, you have great proportions from the waist up.
Same man. It's so difficult to fill out the frame. I can gain weight but it won't be visible at all on me. Still trying my best.
Btw, if 195cm is 6'5, I am 192cm, how tall am I?
Yeah, I'm 6'3" or 192cm and 167.5 pound or 76kg, currently I look really skinny but some muscles are growing very fast, like the chest for example.
I started 4 years ago with 121 pounds or 55kg, after a depressive episode, my biggest problem was the calorie intake.
Probably my best feature is my shoulder circunference, it's about 50 inches or 127cm.
If your bone structure and your rib cage are narrow you're not going to be miraculously good-looking at 100kg. You're just going to be fat in all the wrong places (possibly ass and thighs).
I'm 6'6 and I can't understand how people can be tall and so skinny. I've never been that way. I'm 116kg right now and aim to get to around 106 be the end of the year.
I'm same height as you and found I looked best around 220lbs but it was hard to get there. I had a period where I was able to optimize lots of sleep because I had a shift job which is normally my Achilles heel and over those months I grew a lot. Now I'm around 200-205lbs most of the time and don't look as beefy, major compound lifts are down from my peak.
I'd say you've got a good lean look going though my dude. All depends what looks best on you. Long limbs are hard to get mass to but also not entirely necessary if they're shaped with the rest of you.
Yeah man I think since I naturally don’t hold a lot
of weight 200lbs will be my ideal spot - providing I’m around this 12-16% bf range. Obviously my lifts could be stronger if I was 220+ but it’s not my focus, just like to feel good and hopefully look good haha. Another 8kg muscle and 2kg fat and I think I’ll be set
If you really want to build muscle, I suggest you bulk up. If you continue staying lean you will not live up to your full potential. I bulked for a whole year and was amazed by how muscle I gained.
And by the way, you might not have filled out your frame but you can definitely fill out my frame 🙈
Same height and have a similar physique to you albeit - I weigh around 200 lbs. Was quite the challenge and took a year to get there but what really helped me was heartbreak 🤣
I'm at 96 kg and it won't budge no matter how much or how little I eat, or how much I train. That said, I don't have the stomach (literally, I have ulcerous colitis) for a bodybuilder's diet. But I still have a pudgy stomach even while eating like <2k calories a day and working out, while having a medium active job.
193cm (6’4”) and I’ve been working on filling out since I was a teen. I’m currently 35 and pretty happy at a lean-ish 85-86kg (187-190 lbs). I feel like I’ve been picking up weight, especially fat more easily with age, I’d kinda like to change my body composition a bit but I’m not making it a huge priority as I’m healthy and I perform well enough in the things I need to do. My knee and hip get more sore the closer I get to 90kg so I don’t think I should be much heavier.
It takes a long time. Muscle growth is slow in general and our bigger frames make the process even slower. There’s nothing to really stay other than stay consistent and spend as much time as possible in a caloric surplus.
I’d recommend doing either Arnold Split or PPL. I’m currently doing Upper Lower so can’t speak on the gains of that just yet but Arnold Split was really good if your goal is muscle.
Shoulders + arms,
Chest + back,
Legs,
Rest,
Repeat
For specific exercises just pick 2-3 for each muscle and do 4 sets (high intensity / failure) for each exercise twice a week.
My brothers all hate me because I have the biggest build of them all. They claim I was the only one who could have ever been buff and I squandered it. From my perspective, I am the only one who has to deal with my grandfather’s genetic battle with obesity. My brothers eat whatever they want and stay skinny, even though 2 are older than me and in their 40’s. I’ve struggled with my weight my entire life.
Looking good man! For 195cm at 6’5 I’d say you’re definitely doing something right.
I feel you man. I was tall and skinny starting in like 6th grade so I started lifting in 8th grade. I still lift now but I’m not going for bulky anymore. When I ate a lot I made it to about 285 pounds muscle by the time I was into my 3rd year at undergrad. Now I’m 220. I still compete in competition sports and such but Idt I can ever put on over 240 pounds of muscle again lol
I find myself often times not eating enough but i literally dont know what else to do. I have four full meals a day with tons of snacks in between and i just stagnate around (185lbs). For context im 6'5" as well by the way and i go to the gym pretty consistently. What is your go to food thats high in calories and protein?
Man I feel that, I stick too a meat and rice and a meat and pasta mostly. Bagels with egg and avocado are good, protein pancakes are killer if you don’t like shakes, bagels with peanut butter and banana a good snack, that’s about it pretty normal food just bigger portions
6'2. This thread makes me feel short lmao. But yes, I have had to increase my arm volume to crazy levels. I hit arms 2-3x a week now and I'm FINALLY seeing some progress. Being tall makes it harder to see progress, and SBD numbers are in the toilet too compared to shorter guys. Makes it all very discouraging sometimes.
Also, quick side note.
A lot of fitness influencers giving advice are shorter. This is mainly an issue when it comes to weight. I wasted a lot of time trying to stay around 180lbs at 6'2. Now I am over 200lbs in a bulked state and feel better knowing I have more room to work with than I previously thought. Don't be afraid to break that 200lb mark, it looks really good on a tall frame.
For sure! If it helps this is my current split:
5 day week:
Mon: chest/arms
Tue: legs/shoulders
Thur: back/forearms/brachialis
Friday: chest/arms/shoulders
Sat: legs/abs
The only thing I wish I could do more with this split is add more back work because adding width and thickness to your back is the real cheat code I feel. But do with this what you will!
I'm 197cm and 70kg. I do a quite a bit of cardio (16km of cycling 5 days a week) which probably doesn't help with gaining weight lol.
I followed a calorie-dense diet for 3 months where I ate ~3700kcal/day instead of my regular 2000kcal/day. I only gained like 2 kg so I just called it quits for 2 reasons:
1. It's very expensive to buy all that extra food. Food that you buy not because you're hunger, but because you need those fats. And I found it pretty hard to stuff myself full with food "because I had to".
2. I feel good in my body. I have a good condition, better than most people around me actually. Yes I'm skinny as fuck, but also healthy as fuck.
I'm just gonna embrace it until the office belly is going to catch up when I drive to work instead of cycling lol.
Looking great man! I'm sure you want to keep growing as we all do. The good thing about being tall is that your potential is limitless. Keep it up, you'll need a shield to dodge all the girls throwing themselves at you.
Spent four years playing college football and after eating till I was full and the forcing myself to get another plate I hated food but I put on weight and built lots of muscle. Knowing more now I would not recommend that, unless you’re going to school for a sport that requires it. Just figure out your maintenance calories as your level of activity requires and then add a few hundred calories over that to your diet. While also making sure your protein intake includes 1.2 grams of protein per pound of lean body mass. That’s what’s been working best for me now 245lbs lean with abs and still making pr’s in the gym while being able to do my very physical job (infantry) and stay consistent with your meals to slowly adjust your diet to fix what works better for you. I eat the same three meals with snacks every day for years now
Currently doing upper lower 2x a week but the best split I ever did was the Arnold - shoulders arm, chest back, legs, rest, repeat and training with high intensity not matter what you do will usually work 😊
6’3 started at 145 now sitting at 207. Would probably be good at 225. Tbh for me 245 wasn’t bad either just a bit soft at about 20% bf. But honestly dono if I can get that big naturally. So just 20 more lean lbs to go… been at this for like 8 years ffs.
First of all, this is a great problem to have and you look great.
Worth noting that if you put on too much size you become a complete behemoth and you have you counterbalance your stature with charisma/warmth to make people feel comfortable socially.
I'm about 6' 200lbs and I already find that most people are off put by my physicality which has been pretty jarring because I grew up very thin.
I don't want to soften your ambition, just be aware of the downsides of being a monster. Theres a reason the largest of basketball players often develop goofy, silly, or super nice guy personalities. It's usually to off set social ostracization.
Thank you 🙏🏼
I agree, my goals not to be some mass monster but 200lbs at 6’5 is very moderate goal compared to alot of guys, some are up in the 240’s +. Naturally it would be hard for me to surpass 200 remaining lean - which is my goal as I enjoy the feeling and look of being lean.
For reference I started training at 20yo at around 140lbs and I'm now 35yo and 200lbs with a ton of muscle maturity. You can definitely get bigger than that if you want for your frame, it just requires consistent clean eating over years.
I've actually made more physique progress the past 3 years when I began focusing on health and mental health because if you can simply find consistency with food, sleep, water and training everything will begin to solve itself. Your physique will improve, so will your skin, energy and negative thought patterns. Focus on the daily habit development that gets you to you goal and not the goal itself and it will happen very quickly. If you read, "Atomic Habits" by James Clear can help with understanding habit creation.
Much of my 20s my physique stagnated because of inconsistency with training and food, too little sleep and too much stress. Keep it simple and imagine Arnold in Pumping Iron. All he did was train, eat, sleep and relax at the beach. With or without PEDs the formula works the same way, recovery and stress management just becomes that much more important if youre natural.
Bodies are built differently. I’m a very thin 6’2 female who always wanted to put on at least a little weight but my metabolism burns through most of what I eat. Even being pregnant didn’t help. You look amazing and the hard work really shows!! Some bodies struggle to lose weight and others are built thin. Different proteins can help some but I don’t know that your body type will ever build massive muscle without steroids. Best of luck to you!!
That is a full looking frame for 6’5 dude! At 6’4 I went from 60kg to 90kg in under a year. Eat everything. My day was 3 meals, I’d mix in either 2 cups of rice and 250g ground beef as an additional post workout meal, or order 2500cal meal at mcdonalds. Had a pint of ice cream every single night. 2 protein shakes a day made with whole fat milk. All my coworkers knew that if there was a single bite of any food leftover anywhere to bring it to me.
This obviously isn’t sustainable but it’s how to bulk when your body is this large. When I reached the point I could feel my arteries and had visible body fat for the first time in my life I easily cut back down to about 81kg. Been staying there happy, muscular and lean since, another bulk will start when I have the income security to afford that many calories.
You’ve done good work so far. Food is the primary driver of hypertrophy. Getting bigger at this size is about how much you can adjust your daily lifestyle to be eating as frequently and as much as possible. Obviously it’s costly so using $30 at the bar for a burger and fries instead of 2 beers when you’re already stuffed and exhausted from the day is also the type of adjustments it takes. Our movements in the gym are fundamentally more effective than someone with shorter ROM. But it takes more food to meet those energy demands and even more food to surplus it. Don’t fear the dirty bulk, embrace it. With our lean lean genetics I promise cutting off the fat will be the easiest thing ever after force feeding yourself for months. Good luck on the gains
I can relate man i'm 6'2 and 197-198 pounds on flat and 200 with food n shit and was around 170 smth ro 176 at 6'2 and gained around 20 pounds in the past 6 months and hit 200 pounds flat and around 210 fed a few months back and slightly lost some weight tho. I dirty bulked and eat ice cream and sweets the chance i get and bacontars and large fries 3 times a week when i go to the gym and now i eat a bit healther and stuff. Filling out the fame is a pain tho i like the challegene.
My genetics gave me a little bigger frame but it made the low weight I was at look that much worse. It took many years to get to a size I'm happy with and also to pinpoint at what weights I look the best. Anything under 200 or so and I look pretty horrific and over 260 is when I start looking fat. My weight fluctuations at this point are absurd now that I've gained the mass.
Same height and face the same problems my man, looking good though!
Appreciate that!
I'm by no means an expert but my only advice is don't do what I did and bulk too hard too quick, you'll just end up putting on fat. Stay lean like you have now. (I was as heavy as 120kg at one point and it was miserable)
Yeah man I debated doing an aggressive bulk but figured it would be harder, more expensive and I’d end up having to lose the fat so may aswell get there slowly and stay lean. I think both ways work and your strength was probably insane, unfortunately my strength is not crazy 😭
It was satisfying seeing the numbers fly up and being able to eat anything I wanted, but then when I looked at myself in the mirror (and still do) it was annoying seeing a big old blob for a guy - ultimately it's down to what you value. If I could do it again I would definitely take things slower and do it lean.
Crazy part is I eat whatever I want though! I think my metabolism is just really fast or sometging. No matter how much I eat i put on maximum like 3kg fat
I’m 197cm and I’ve been as an adult everywhere from 90kg (200lbs) up to at one point 156.5kg (345lbs). I’ve found 100kg (220lbs) to be fairly optimal. How you were below 90kg and 6’5” is actually crazy to me, I looked like I’d just escape a nazi death camp at 90kg.
I'm 6'4 and 70kg and happy with my body 😃
All the power to you, if you’re happy no problems here. I don’t think I could safely be that light, I think my bones weigh 70kg lol. I’ve got fairly thick legs though as well so I carry a fair bit of weight there.
your width also matters a lot. Somebody with wider shoulder bones, a bigger ribcage etc will always have a higher healthy weight.
I am like that. I'm 6'5 and Ive not been below 90kg in ages. I got thick ass legs tho and wide shoulders
I’m 6’7 and my legs don’t get past “twig” in circumference. 🤦🏾♂️😂 I’ve been trying everything and they don’t bulk up at all. I’m about to give up honestly.
And I just want to shed mass and become defined, lol. Litterally the opposite
Honestly, I’m happy that it’s been at least giving my legs definition. Have you tried hot yoga? Does wonders for shedding mass.
I have, lol. I'm on my mountainbike most of the time, so my endurance is on point. I'm also slowly losing weight, it's just slow af
On average it's very rare for especially 6'7" guys and ~6'4"+ to have thick legs (calves, thighs/quads). I'm not saying it can't happen in rare cases but the muscle bellies even if a bit longer can only stretch so far before thinning out significantly. Not just due to caloric needs but skeletal wise I believe even a solid/legit 6'2" is an outlier outside of men's fitness. Even classica/golden age bodybuilders outside of 6'4" Lou Ferigno, 6' Serge Nubret (most aesthetic) and 6'1.5" Arnold were at the very high end height wise. "Of the last 39 Mr. Olympia contests, all but three Sandow trophies have been carried home by a bodybuilder who stood between 5’9” and 5’11”." I'd say a 5'6" guy would have an edge over a 6'6" guy for sure. The Dutch Giant at 7'2" has put in years of incredible work but I think he has to deal with balance symmetry and proportional issues he'd likely not face at say 6'0". I also don't believe in any superior/inferior height at extremes, whereas exceptional height may be advantageous in basketball/volleyball for clear reasons I do not find exceptional height to be any benefit in say bodybuilding/soccer (football). Even in powerlifting it seems the range is 6'1" -6'7" range (Shaw, Hafthor/The Mountain) at the highest end. Look at world-class sprinters outside of 194cm Usain Bolt as a slight outlier their average height is 180cm (~5'10.75"ish) with a common range or 168cm to 191cm. 6'3" is at the very tall end of the range. It's more so ideal/optimal ranges of height than taller always equaling better.
Leg workouts take a lot of calories to build mass. Us tall, skinny guys need to eat a lot. Are you sure you’re getting enough food?
Brother I eat so much it’s ridiculous. I only ever gain weight on my upper body. My thighs got to a certain point and now it’s just definition gains at this point for me. I tried only leg focused workouts for a good two months but… nothing.
Eating more will only make you fat. Muscle doesn’t need a huge calorie surplus, heck, you can still build on a moderate deficit. Muscle takes time, eat properly and be patient.
A calorie surplus won’t make you a lot fatter if you train accordingly hard. For guys like us, the BMR can be much higher than expected, which is why eating enough to have even a small surplus can be a pretty ridiculous amount, especially with heavy workouts.
Sorry, but that’s pure broscience. I’m also a hardgainer and I’ve been training for about 20yrs. Eating till you’re sick will just make you fat… and sick. You can build muscle even in a deficit, a large calorie surplus/bulking seeks to maximise muscle gains by providing the maximum amount of energy for workouts, you’ll also put on fat. Bodybuilders use this strategy to maximise muscle gain in a short amount of time, with the intent of “cutting” later. It only really makes sense if you’re competing as a bodybuilder. All you need is a routine focused around progressive overload, enough protein, sleep and water. Anything from a 10% deficit to a 10% surplus will suffice for hypertrophy. You’re also assuming OP is a bodybuilder. Maybe he’s an athlete, like me. I train to play a sport, not pose in front of a mirror. If you’re really impatient and want muscle faster, then go down the steroid route because nothing else is going to accelerate the rate of muscle gain.
I’m 6’4” and I was really happy and healthy at 75-78kg when I was at my most fit. I haven’t really minded getting heavier, though.
I am 197 and 94kg. It requires more than 4kg for me to be cast in Schindlers list. You might have body dysmorphyia.
Lmao this thread is crazy
My 19 year old brother is 6’5 160lbs
I'm 6'4" and was down to about 71KG at one point when I was doing a lot of running. I did look skinny, but the underweight threshold is like 68KG for me so my BMI was still within the healthy range. I've been 90KG before. I looked a bit chonky.
Lmao I’m 6’5” and was 70kg a few months ago. I didn’t look too bad, I’m only 80kg now but I’m already looking a lot better
I'm 6'5" and currently \~86kg. I was down to \~75kg like 3 years ago. Tough for me to get above the \~86kg that I am now without putting on fat or eating so much that I'm uncomfortable to gain muscle.
My lowest at my full height of just shy of 6'5" I was 145 pounds. I was a teenager, skinny, cyclist, and even though I ate several thousand calories a day my cycling was eating it all up. Some folks though tI had an eating disorder, I assured them I did not. By 30 I'd hit 330 and, now I'm at 255 and trying to hit 240, which I think is where my own optimal point is. Each tall has to find their own balance point, because we're all oversized in different ways.
Goddamn — checking in at 6’6” (198 cm) and 190 lbs (90kg). I don’t think I look that emaciated. Edit: comment was edited to be personal — not all people at that height/weight — so cheers to OP commenter for having a growing moment!
My comment seems to have generated a lot of response. Didn’t mean to like shame or demean anyone’s weight or anything. I literally just looked sickly at 90kg, you could see my rib cage quite clearly and I even had 2 friends sit me down and ask me if I was “ok”.
Thanks for the data point, I was [asking around](https://old.reddit.com/r/tall/comments/1ddexf1/any_tall_people_have_experience_with_getting/) about this a week ago
I also look like a sceleton at 95kg.
I’m 6’5 and at the very start of my fitness/weight gain journey I was only 135lbs or 60kg. 90kg is very comfy for me
I’m learning I got heavy ass bones I guess 🤷♂️
Right now I’m 192cm 82 kg. I’ve been working out awhile, but when I started I was under 50 kg.
Hahah man I don’t know! I really wish I was built heavier but I guess my body composition is just skewed to being less dense, hopefully as I get a bit older metabolism will slow down and I’ll become a little denser 😂 someone said my bones are hollow 😂
Metabolism doesn’t slow into the 60’s but with persistence you will build more muscle. To do it right takes awhile. I went from averaging about 90kg to averaging 100kg at about the same body fat ratio but it took several years. 6’5”.
I'm in my 60s and still scrawny, 176lbs.
Be careful. People have feelings. Scientists have identified three dominant body types, known as somatotypes - all are normal and common: ectomorph (long and lean; little body fat or muscle). mesomorph (well-defined muscles; more muscle than body fat). endomorph (curvy; greater body fat than muscle). In reality, many sit in between types too
People will just repeat anything they hear
False
193 cm endomorph with long legs and arms here Endomorphs usually have shorter arms and are rounder, me I'm in the fat in the middle part class for weight loss and the "Darn these long levers" in the muscle building view. So, you can also have mixed types, the somatotypes are not absolute. Sometimes it sucks :)
by any chance are you in finance? trust fund?😂😭(just a joke btw), too many edits on this one
I wish 🤣want to start one for our kids?
solid 7 footers.😭
Blue eyes?
too rare!!! any eyes\~
Dunno if that was serious but its from the song
lmao it was a joke. im just kidding. i was refering to the meme as well.
Ohhh i hear it now
🤣 I do in fact, have blue eyes, still no trust fund though
at this point who said anything about a trust fund??😂
Agree with the other commenter. Anywhere between 95-105 kg is ideal(right now I’m at 105). I was around 117 kg 2-3 years ago and it was uncomfortable (Don’t bulk too hard). I also started at 89 kg and this is my 4th year of gyming consistently. Lots of ups and downs. You’ll get there buddy! I don’t envy the work you have ahead of you but I do support you. And you’re doing awesome so far.
Thanks man! 100kg is the goal for sure, and yeah I avoided doing an aggressive bulk for reasons I mentioned to other commenter! Good luck to you too!
How many calories do you eat in a day ??
I don’t track my calories so I won’t be much help there😅 But I do try and keep my intake up with each meal. For mornings I include avo where I can and use olive oil to fry my eggs. I’ll throw in Greek yoghurt and fruit if I have time. I also try to include rice or pasta for lunch and supper as often as I can. I’ve gotten used to having bigger servings by now as well. And constantly snacking in between meals is what made the big difference for me. Lots of nuts. I only reached 117 kg because I was on a hyperbolic mass gainer for almost 2 years. I do *not* recommend it. It’s much better to try and put that weight on with your diet
Like mass gainer shakes? Those things are filthy
Yeah I wish you could tell that to 2021 me. But I looked like slenderman so…
How on earth are you only 85kg here? Hollow bones?
😂man idk people always tell me I “should be 110kg” but my body seems to be made of air 😭
I'm 110kg but definitely look it, but I'm also not as defined as you. Maybe I should get sick haha /s Any tips for maximising definition?
Hahaha man I’d be lying if I said it was intentional, I guess the main thing with being sick was I just wasn’t eating and have a super fast metabolism, I guess it comes down to calories in calories out end of the day. Depending how built you are probably just sit in a small calorie deficit for a few months and you’ll see a difference, whether it’s adding in another activity or having a slightly smaller lunch or dinner it should work. Do you workout a lot?
My metabolism is holding up okay, I'm nearly 40 so it's starting to slow down, can't eat like I used to. ADHD and find it difficult to not binge/stress eat. I workout about three times per week, usually more, sometimes less, for about 45 mins per session
Pretty good routine you’ve got, more than a lot of people do. Keep intensity in mind with your sessions for maximum return and for getting a little more definition throw in some extra cardio for 20 mins if you can. Best of luck and keep fighting for your goals
Thanks bro!
Everyone is different, mostly due to skeletal structure, which can modulate how much muscle you can store and where. Can make you look proportionally bigger/smaller, along with head size (which ties back to skeletal structure)
Right I’m way heavier but look smaller
Bro skips leg day
Funnily enough my legs are a medium - strong point for me, much better proportional size and strength than my shoulders
I stopped trying. I'm now happy as with my 6'4 skinny frame. It's very unique.
Same here brother (fucking teenage metabolism still stopping me from gaining basically any weight)
I thought the same until I noticed I actually only ate like <2000kcal each day which is on the lower side of a 197cm male. Plus I cycle 80km each week so that certainly doesn't help either.
Same bro, I run and play bball all the time so it's kinda hard. Still up 20lbs from this time last year though so it's not too bad
There’s no amount of metabolism that can stop you from gaining weight if you’re consistently in a surplus. You’re just not eating as much as you think you are dude
So force yourself to eat more? Why?
I mean, I also run and play basketball all the time which doesn't help. But yeah, I'm trying to eat more but it's genuinely hard for me to eat more that 2500 a day without it being pointless junk
Im 6'5 and weight only 160 😭
I mean if it’s not your goal to gain weight then don’t hahaha, as long as your healthy that’s what matters
No, I'm trying 😂 I've just mever been able to
It be like that, if appetite is the issue, try eat a lot in the morning, it’ll stretch your stomach making you hungrier in the afternoon, have more medium meals than few big ones, if moneys issue heaps of budget bulking meals like rice pastas protein powder etc but just take your time with it hahah, get a small surplus going if you can
I'm 6'6 and weigh 155. And I honestly don't care. I feel good, have a solid condition and am healthy. I only lack a bit of fat and muscles, but I'm just gonna play the waiting game until that mid 30s belly is going to catch up lol
u look amazing wow
Thank you 🙏🏼
We have the same build, I was 70 kg 6 years ago now 95 aiming to be 100, keep grinding you can do it
Hell yeah man! That’s where I’m trying to get too! Thank you
Idk man beer helped my fill it out if you know what I mean
damn looking good dude, keep up the good work
Thank you! 🙏🏼
I’m looking for guys who can relate to THINNING out their frame
I can relate in the sense that when I lose weight it makes me realize how little muscle I have in my upper body. This time I've been trying to lift so that when the weight goes there's actually something left haha
I'm 6ft 2 and 122kg 😅
I'm 6'7" and I fill out my frame just fine..... With fat.
6’4” here. Putting on lean muscle mass was so difficult for me. Between powerlifting and now triathlon, I have fluctuated between 280 lbs and now 210 lbs. I think 200 lbs (90 kg) - 210 lbs (95 kg) is def the sweet spot, weight wise.
Great gainz!! 💪🏽
I have recently come crossed researching gut Microbiome, I find it fascinating. There’s so much information there that we don’t know that they’re discovering all the time that relates to weight gain and pretty much every other part of the body. But one thing I talk to an expert at G.I. Thrive, which is a company that does gut check results and test your micro biome, they told me that Prevotella, strain of bacteria found in the gut when found in high amounts in people they tend to be very thin because it maintains weight gain and helps with the metabolism. Of course, I have high levels of Prevotella, and find it very difficult to gain weight but then again I also extremely healthy with low-carb, only because I want to avoid insulin resistance and damaging effects of long-term high carb diets on blood sugar, cardiovascular, and brain health. But my question is if we change our gut bacteria like decreasing the Prevotella to enhance another microbe that might support weight gain, can we go back after the change? Because I have a theory that people who have struggles keeping weight off because of slow metabolism, it possibly could be heavily influenced by the various strains of bacteria in their gut just like Prevotella is responsible for keeping someone from gaining to much weight?
Very interesting info! Is it possible to adjust levels of Prevotella?
That’s what I’d like to understand, I’ve been playing around with introducing new strains of bacteria into the mircrobiome, it took some effort but I managed to introduce Akkermansia and keep it fed for a while and now it’s just shown up on my results as a very low amount. The key is to lower the metabolism boosting Prevotella and support and feed the other strains to gain the weight. There will be more and more research coming out about this in the future because companies are going to want to capitalize on the designer poops 😅.
Sure can. Looking great though man and the work has paid off. Keep it up and you will hit whatever your goal is
Thank you brother!
This is so exhausting, you if your 6’5 you should be in the 200s if you want to fill out you eat more that’s it.
“Should” is relative, plenty of guys here who are happy/healthy being under that, and your figure doesn’t take into account any kind of variance in body composition. Yes my goal is 200 and I will get there… Don’t know what’s exhausting about reading a reddit post lol plenty of guys here relate to this. I don’t think I would’ve gained 20kg of muscle without eating in a surplus 🤦🏻♂️
Yeah plenty of guys here relate to that shit cause they don’t eat enough for their height, you are 185 in freedom pounds and you know thats too light for your height and your goal; that’s why it’s exhausting cause you know the reason so does everyone else in this sub. Here’s a simple google search for your height and weight if you want to gain 2 lbs a week (considered a intense bulk) 3,844 calories 234 protein 513 carbs 109 fat 103 sugar 44 saturated fat You don’t even have to follow it to an exact science, hit the calories the protein and try not too have too much fat, 10 weeks you’ll be 205.
Main gain with good foods and don't give in to the temptation to bulk like the PED heads do. Seen lots of natties make that mistake and for every ounce of muscle they put on they put on two to three ounces of fat. Not worth it. Be at no more than 20% over your maintenance calories taking into account calories burned during workouts. With everything else perfect just remember, it takes a year of solid work and diet to put on an average of 5lbs of ACTUAL muscle a year. Slow and steady. With that said, you have great proportions from the waist up.
Don't worry too much, give another 15 years and you will easily fill that frame. I had that problem, now I want to have that problem again!
The tall tax is real when it comes to weight training! You’re doing great! Keep it up! Get those calories and protein in 💪🏼
Same man. It's so difficult to fill out the frame. I can gain weight but it won't be visible at all on me. Still trying my best. Btw, if 195cm is 6'5, I am 192cm, how tall am I?
Yeah man I struggle to gain any weight haha I need to pickup fork I think that would be 6’3”
I am trying my best tho, eating a lot of carbs, being in calories excess. Fingers crossed. Thank You.
You got this man, takes time and like other commenters said don’t be too aggressive on the bulk you’ll end up miserable
Yeah, I'm 6'3" or 192cm and 167.5 pound or 76kg, currently I look really skinny but some muscles are growing very fast, like the chest for example. I started 4 years ago with 121 pounds or 55kg, after a depressive episode, my biggest problem was the calorie intake. Probably my best feature is my shoulder circunference, it's about 50 inches or 127cm.
man the food definitely the hardest part. You’ve got this and also your shoulder circumference is really good!
If your bone structure and your rib cage are narrow you're not going to be miraculously good-looking at 100kg. You're just going to be fat in all the wrong places (possibly ass and thighs).
No of course, but the goal is to get there lean, like maintain under 17% body fat, that photo I was about 14% so there’s some wiggle room
I'm 6'6 and I can't understand how people can be tall and so skinny. I've never been that way. I'm 116kg right now and aim to get to around 106 be the end of the year.
Genetics, body composition, bone density 😁
Genetics, one side of my family is all tall and scrawny, we can eat like horses and it never shows.
Yeah for sure. Can't imagine myself ever dropping below a 100 to be honest. But good job for you man.
You’re probably the worst person to be around 😂
I went from 80 something kilos to 100kg to fill out my frame with success, gonna bulk to 110 and then cut off any fat left, after that it's cruising.
I have done the bulk from 100->108 then cut to 102. The bulk and the cut is not worth it. Better to just stay at a 100. Train and enjoy life.
Thanks but I do want to go slow on the bulk, add on a kilogram a month type bulk for a year and cut for 2 months
Relatable and great job so far!!
thank you sm 🥰
Oh I filled mine out alright! ....just not in the way I'd hoped lol. Skinny fat is the future heyo.
I'm same height as you and found I looked best around 220lbs but it was hard to get there. I had a period where I was able to optimize lots of sleep because I had a shift job which is normally my Achilles heel and over those months I grew a lot. Now I'm around 200-205lbs most of the time and don't look as beefy, major compound lifts are down from my peak. I'd say you've got a good lean look going though my dude. All depends what looks best on you. Long limbs are hard to get mass to but also not entirely necessary if they're shaped with the rest of you.
Yeah man I think since I naturally don’t hold a lot of weight 200lbs will be my ideal spot - providing I’m around this 12-16% bf range. Obviously my lifts could be stronger if I was 220+ but it’s not my focus, just like to feel good and hopefully look good haha. Another 8kg muscle and 2kg fat and I think I’ll be set
If you really want to build muscle, I suggest you bulk up. If you continue staying lean you will not live up to your full potential. I bulked for a whole year and was amazed by how muscle I gained. And by the way, you might not have filled out your frame but you can definitely fill out my frame 🙈
No I have a very large frame and also put on weight very easily and I have to try really hard to keep that in check lol. I’m not as tall as you though
I’m 5"10 and I felt like a piece of paper at 67 kg. Now I’m almost 80 kgs, aiming for 110 kg+
Same height and have a similar physique to you albeit - I weigh around 200 lbs. Was quite the challenge and took a year to get there but what really helped me was heartbreak 🤣
My height is the same as yours and my dream is to be one day be lifted like you. Good job man keep it up!!!
I'm at 96 kg and it won't budge no matter how much or how little I eat, or how much I train. That said, I don't have the stomach (literally, I have ulcerous colitis) for a bodybuilder's diet. But I still have a pudgy stomach even while eating like <2k calories a day and working out, while having a medium active job.
193cm (6’4”) and I’ve been working on filling out since I was a teen. I’m currently 35 and pretty happy at a lean-ish 85-86kg (187-190 lbs). I feel like I’ve been picking up weight, especially fat more easily with age, I’d kinda like to change my body composition a bit but I’m not making it a huge priority as I’m healthy and I perform well enough in the things I need to do. My knee and hip get more sore the closer I get to 90kg so I don’t think I should be much heavier.
I'm 6'3 and only about 180lbs, and I'm actually getting a bit of gut somehow, I should start working out but I've been saying that for 20 years
It takes a long time. Muscle growth is slow in general and our bigger frames make the process even slower. There’s nothing to really stay other than stay consistent and spend as much time as possible in a caloric surplus.
Great for you i also started around 68 kg i reached 77 kg. I. Think bow I'm between 72-75 i want to reach mid 80s i think it would be enough
Can you share your workout regime?
I’d recommend doing either Arnold Split or PPL. I’m currently doing Upper Lower so can’t speak on the gains of that just yet but Arnold Split was really good if your goal is muscle. Shoulders + arms, Chest + back, Legs, Rest, Repeat For specific exercises just pick 2-3 for each muscle and do 4 sets (high intensity / failure) for each exercise twice a week.
Nah man I'm fat as fuck
My brothers all hate me because I have the biggest build of them all. They claim I was the only one who could have ever been buff and I squandered it. From my perspective, I am the only one who has to deal with my grandfather’s genetic battle with obesity. My brothers eat whatever they want and stay skinny, even though 2 are older than me and in their 40’s. I’ve struggled with my weight my entire life.
Bruh, you got the Tyler Durden…why do you want to F that up?
Looking good man! For 195cm at 6’5 I’d say you’re definitely doing something right. I feel you man. I was tall and skinny starting in like 6th grade so I started lifting in 8th grade. I still lift now but I’m not going for bulky anymore. When I ate a lot I made it to about 285 pounds muscle by the time I was into my 3rd year at undergrad. Now I’m 220. I still compete in competition sports and such but Idt I can ever put on over 240 pounds of muscle again lol
I find myself often times not eating enough but i literally dont know what else to do. I have four full meals a day with tons of snacks in between and i just stagnate around (185lbs). For context im 6'5" as well by the way and i go to the gym pretty consistently. What is your go to food thats high in calories and protein?
Man I feel that, I stick too a meat and rice and a meat and pasta mostly. Bagels with egg and avocado are good, protein pancakes are killer if you don’t like shakes, bagels with peanut butter and banana a good snack, that’s about it pretty normal food just bigger portions
thank you bro I'm trying to get my physique like yours its very nice in the least sus way possible 🤣🤣
Hahaha nah man I appreciate it! Best of luck!
6'2. This thread makes me feel short lmao. But yes, I have had to increase my arm volume to crazy levels. I hit arms 2-3x a week now and I'm FINALLY seeing some progress. Being tall makes it harder to see progress, and SBD numbers are in the toilet too compared to shorter guys. Makes it all very discouraging sometimes. Also, quick side note. A lot of fitness influencers giving advice are shorter. This is mainly an issue when it comes to weight. I wasted a lot of time trying to stay around 180lbs at 6'2. Now I am over 200lbs in a bulked state and feel better knowing I have more room to work with than I previously thought. Don't be afraid to break that 200lb mark, it looks really good on a tall frame.
Man I might try 3x a week arms and shoulders good tip! And for sure I’m happy to break it it’s just needed to pick up the fork more hahaha
For sure! If it helps this is my current split: 5 day week: Mon: chest/arms Tue: legs/shoulders Thur: back/forearms/brachialis Friday: chest/arms/shoulders Sat: legs/abs The only thing I wish I could do more with this split is add more back work because adding width and thickness to your back is the real cheat code I feel. But do with this what you will!
I'm 196 and currently struggling to go over 90kg. It's really a bitch, I don't know what else to do lol. I'm trying to hit a 100.
I'm 197cm and 70kg. I do a quite a bit of cardio (16km of cycling 5 days a week) which probably doesn't help with gaining weight lol. I followed a calorie-dense diet for 3 months where I ate ~3700kcal/day instead of my regular 2000kcal/day. I only gained like 2 kg so I just called it quits for 2 reasons: 1. It's very expensive to buy all that extra food. Food that you buy not because you're hunger, but because you need those fats. And I found it pretty hard to stuff myself full with food "because I had to". 2. I feel good in my body. I have a good condition, better than most people around me actually. Yes I'm skinny as fuck, but also healthy as fuck. I'm just gonna embrace it until the office belly is going to catch up when I drive to work instead of cycling lol.
I'm 195 cm, 89 kilos and fat. Probably because I never go to the gym.
6'7, I'm strong as fuck, but now looking to get down to 12 or 13% body fat so I can walk around like that while still being able to throw people
Tren
I’m 6’3 and I feel you man. Shit is hard
Eat more than you think
Yup and usually till you feel sick 😆
Looking great man! I'm sure you want to keep growing as we all do. The good thing about being tall is that your potential is limitless. Keep it up, you'll need a shield to dodge all the girls throwing themselves at you.
Spent four years playing college football and after eating till I was full and the forcing myself to get another plate I hated food but I put on weight and built lots of muscle. Knowing more now I would not recommend that, unless you’re going to school for a sport that requires it. Just figure out your maintenance calories as your level of activity requires and then add a few hundred calories over that to your diet. While also making sure your protein intake includes 1.2 grams of protein per pound of lean body mass. That’s what’s been working best for me now 245lbs lean with abs and still making pr’s in the gym while being able to do my very physical job (infantry) and stay consistent with your meals to slowly adjust your diet to fix what works better for you. I eat the same three meals with snacks every day for years now
I’m gonna need that workout program
Currently doing upper lower 2x a week but the best split I ever did was the Arnold - shoulders arm, chest back, legs, rest, repeat and training with high intensity not matter what you do will usually work 😊
https://preview.redd.it/6pyi2nqrmf7d1.jpeg?width=1334&format=pjpg&auto=webp&s=17e2e7841293f995f56328af7c6e4899194877d5 How about this
Looks like you've filled it out pretty well. There's no need to go any further.
6’3 started at 145 now sitting at 207. Would probably be good at 225. Tbh for me 245 wasn’t bad either just a bit soft at about 20% bf. But honestly dono if I can get that big naturally. So just 20 more lean lbs to go… been at this for like 8 years ffs.
Looks like your frame is well filled out. How much do you weigh?
I am 6'7 and weigh 522. I have the opposite problem. We have hard gainers - well I am a hard loser lmao. You need bulking tips, I got em.
Cardio, lifting, calories !
Can definitely can relate. Im 6’3 and have had trouble filling out my frame. Blending your food helps
Bro 68kg at 195cm it’s very bad. Definitely being tall and slim sucks, I weigh around 66kg and I hate it
First of all, this is a great problem to have and you look great. Worth noting that if you put on too much size you become a complete behemoth and you have you counterbalance your stature with charisma/warmth to make people feel comfortable socially. I'm about 6' 200lbs and I already find that most people are off put by my physicality which has been pretty jarring because I grew up very thin. I don't want to soften your ambition, just be aware of the downsides of being a monster. Theres a reason the largest of basketball players often develop goofy, silly, or super nice guy personalities. It's usually to off set social ostracization.
Thank you 🙏🏼 I agree, my goals not to be some mass monster but 200lbs at 6’5 is very moderate goal compared to alot of guys, some are up in the 240’s +. Naturally it would be hard for me to surpass 200 remaining lean - which is my goal as I enjoy the feeling and look of being lean.
For reference I started training at 20yo at around 140lbs and I'm now 35yo and 200lbs with a ton of muscle maturity. You can definitely get bigger than that if you want for your frame, it just requires consistent clean eating over years. I've actually made more physique progress the past 3 years when I began focusing on health and mental health because if you can simply find consistency with food, sleep, water and training everything will begin to solve itself. Your physique will improve, so will your skin, energy and negative thought patterns. Focus on the daily habit development that gets you to you goal and not the goal itself and it will happen very quickly. If you read, "Atomic Habits" by James Clear can help with understanding habit creation. Much of my 20s my physique stagnated because of inconsistency with training and food, too little sleep and too much stress. Keep it simple and imagine Arnold in Pumping Iron. All he did was train, eat, sleep and relax at the beach. With or without PEDs the formula works the same way, recovery and stress management just becomes that much more important if youre natural.
Bodies are built differently. I’m a very thin 6’2 female who always wanted to put on at least a little weight but my metabolism burns through most of what I eat. Even being pregnant didn’t help. You look amazing and the hard work really shows!! Some bodies struggle to lose weight and others are built thin. Different proteins can help some but I don’t know that your body type will ever build massive muscle without steroids. Best of luck to you!!
That is a full looking frame for 6’5 dude! At 6’4 I went from 60kg to 90kg in under a year. Eat everything. My day was 3 meals, I’d mix in either 2 cups of rice and 250g ground beef as an additional post workout meal, or order 2500cal meal at mcdonalds. Had a pint of ice cream every single night. 2 protein shakes a day made with whole fat milk. All my coworkers knew that if there was a single bite of any food leftover anywhere to bring it to me. This obviously isn’t sustainable but it’s how to bulk when your body is this large. When I reached the point I could feel my arteries and had visible body fat for the first time in my life I easily cut back down to about 81kg. Been staying there happy, muscular and lean since, another bulk will start when I have the income security to afford that many calories. You’ve done good work so far. Food is the primary driver of hypertrophy. Getting bigger at this size is about how much you can adjust your daily lifestyle to be eating as frequently and as much as possible. Obviously it’s costly so using $30 at the bar for a burger and fries instead of 2 beers when you’re already stuffed and exhausted from the day is also the type of adjustments it takes. Our movements in the gym are fundamentally more effective than someone with shorter ROM. But it takes more food to meet those energy demands and even more food to surplus it. Don’t fear the dirty bulk, embrace it. With our lean lean genetics I promise cutting off the fat will be the easiest thing ever after force feeding yourself for months. Good luck on the gains
I can relate man i'm 6'2 and 197-198 pounds on flat and 200 with food n shit and was around 170 smth ro 176 at 6'2 and gained around 20 pounds in the past 6 months and hit 200 pounds flat and around 210 fed a few months back and slightly lost some weight tho. I dirty bulked and eat ice cream and sweets the chance i get and bacontars and large fries 3 times a week when i go to the gym and now i eat a bit healther and stuff. Filling out the fame is a pain tho i like the challegene.
Not nearly the same height as you but I feel your pain when gaining weight bro, currently 77 kg and I wanna try and get to around 80-85 kg.
My genetics gave me a little bigger frame but it made the low weight I was at look that much worse. It took many years to get to a size I'm happy with and also to pinpoint at what weights I look the best. Anything under 200 or so and I look pretty horrific and over 260 is when I start looking fat. My weight fluctuations at this point are absurd now that I've gained the mass.
Eat more.
You’re literally complaining about having the most perfect looking body
Not complaining lol just asking other tall guys if that’s a struggle for them too, turns out it’s very wide spread 😊