Dear Jordan and Austin,
Background:
I’m 5"11" and a fairly lean 182ish intermediate lifter. I live overseas in a predomiinanty first world environment but work sometimes has me travel to third world environments where I often catch exotic tummy bugs. I have three kids and sometimes have to compete with them for protein intake. I basically make sure they get full plates and then go in and eat everything they don’t, plus lot of whole milk between meals.
I had undiagnosed Cilliac disease until about 5 years ago. Since diagnosis (via colonoscopy, endoscopy and blood serum test) and following as strict a gluten free diet I have gone from about 130 pounds to buy current weight. I ran Starting Strength into the ground and then TM, 5,3,1 and am currently running a block periodization program.
Although I am as strict as I can be without living in a plastic bubble, I sometimes have unavoidable slips with gluten which results in me losing a few pounds of hard earned weight. My doctors tell me I have some permanent damage to my small intestines due to going so long undiagnosed (scalloping, etc) and have some general nutrient absorption issues. I think I am a for real hard gainer. I want to get to the 93 kilo class to be more competitive and truly filled out but I’ve had to work very hard just to get this “heavy.”
My medical question: Are there any special considerations for someone in my condition to help gain quality weight? Do I just need to do more of what everyone else does or are there any special considerations?
Second question. Frame size. I am 5’11 so I feel terribly underweight as a lifter in the low 180’s. But I’ve been reading about frame size being an important issue that is often overlooked. I have very small wrists and ankles. I took an online test posted by Greg Nuckols that seemed to suggest I’m as filled out as I should be and am doomed to a mediocre total. My first thought is “f’ck that, I should be able to get at least as filled out as Austin” but I don’t want to have an unrealistic goal either. I have to eat quite heavy, often beyond enjoyment of food to hold 182. 205 seems like a big hill to climb especially at a healthy body fat.
So my questions are related and the second is probably best to be answered before the first?
- Should I just be content to lift at 83kilos despite my height and own the fact that life isn’t fair and not everyone is naturally built to be great at this sport and have fun with where I am, or should I get after it and go up to 200 lbs? Is frame size an overlooked critical factor in ideal bodyweight or an excuse?
- If I should go up, do you have any specific suggestions for someone in my situation?
Thanks. I appreciate what you guys do and how you do it.
Jordan, I embrace nuance so bring it. I would love to ask Rip this question but I am afraid he would just tell me “You’re a p’ssy.”
Best regards,
Ron
Hey Ron,
Thanks for the post and glad to hear you’re doing well. 
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You need to eat more calories to gain more weight. I do not think you’re a hardgainer in the sense that you respond abnormally to a caloric surplus, but we need to get that caloric surplus regularly and often. I would aim for gluten free foods You may benefit from taking some digestive enzymes and a probiotic as well at some point, but I’d talk to your doctor about that.
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I do not think you’re capped out due to your frame size. Additionally, that online test via Nuckols is about LBM levels at a certain height and it requires one to have accurate knowledge of their own current body fat AND is not necessarily correlated to strength performance. I think it’s likely you can put on some quality weight and of course, there is only one way to find out!
3 and 4) I think depending on what powerlifting means to you will determine the lengths at which you’re willing to take it, e.g. how big will you get, how much will you tolerate, etc. I cannot determine this for you. I do not have any unique suggestions other than to slowly gain weight, reassess often with objective evidence.
thanks for your response Jordan. I will keep my current goal to work up to a fairly lean 198/205. If I just can’t manage that, do you think I can be competitive at a local level at 83kgs at my height? Have you seen any lifters at least platform in usapl meets at that height and weight? Maybe I’m seeling myself short, but I had to work hard to get this “heavy” and weighting a healthy 200 seems like a tough mountain to climb.
I haven’t done well with probiotics in the past. But what digestive enzymes would you suggest? I’d love to give those a try.
Thanks again.
would love to hear from Austin as he is a bit taller if I’m not mistaken.
Ron.
I am also 5’10".
Sure, it’s possible to have decent lifts at that height and 83 kg (I think I totaled around 1350 at 181 before moving up). But the bigger determinant of whether you’re “competitive” at the local level is simply who shows up to the meet.
Thanks for chiming in Austin. How long did it take you to go up to 200 from 182? Were you a natural (relatively effortless) 182 or did you have to work up to that? Did you lift at 93kg’s underweight for a while? I was super impressed with your 600 squat @199.
It took me a long time. Not sure exactly how long. I started training at around 155 lbs and had to work to get up to 180. And yes, I competed in the “93s” while weighing 190-192 lbs, and now am around 199-200 on most days, so still have a ways to go.
Great to know. I look up to you as a lifter. Triple bodyweight, 600 lb squat with a real job- I hope to get there someday. With most internet role models I think " yeah but I could never get there with my genetics. It is very encouraging to hear that someone who started lifting at 5’10, 155 and had to work hard to get to 180 and work even more to get to 200 has gotten as far as you have. I am also glad to know I can “be” a 93kg lifter starting at my next meet even though it may take me a year or more to get to a healthy version of 205 bodyweight. Maybe your weight gaining story should be something you share more often. (do you have an article or an “ask Rip” on that?) This is a big encouragement to me. Perhaps as a bonus you could tell that story with your shirt ON.
Thanks for what you guys do. When I come back to the states I’d love to connect for a seminar or just a personal training session. I have other questions about volume related to knee issues that I’ll open another thread on.
Speaking of “Ask Rip” sessions. I remember you mentioning that no one at your gym paid you attention until you put the 4th plate on. I am the strongest guy at my gym (which says more about how weak the gym is than how strong I am) and as a consequence, I have a growing pool of people who approach me to teach them how to lift. it’s great to share what I have learned with folks. It’s great to pay it forward.
Blessings to you guys and best regards,
Ron, the skinny squatter
Awesome.
Good luck with your training!