Ectomorph - Need help?

[sportboardn]

Hello,

I have been training for awhile now, not professionally or anything, and have a pretty good idea of what I am doing. However, I do have a problem with nutrtion, and eating the right foods. Basically, I do not know recipes, how to cook them or where to find good ones. I am 6' even, and stuck at 160lbs.. This is not something I am happy about, and know that I could gain weight with the right diet and supplements. I just don't know what to look at.

I am looking to gain again, both in mass, and muscle strength, and am not sure the best, and quickest way to go about it. I would like to stay away from anabolics if possible, but am open to suggestions. I have heard talk of Oxydrene recently, and am wondering if it is really a beneficial addition to my supplements. Currently, I use Myoplex Deluxe, with Glutamine, but have not really added any other supplements to my list yet. I have used phospagen, but dont' really want to use something that I will have to keep taking to maintain my size.

I am probably asking a lot, but if there is any help out there, I would really appreciate it. - Nutrition and workout routines would be great, any suggestions I can get.

Thanks

 

[sysopt]

I feel your pain man, perhaps more, I used to be about 5'10" and 135 lbs. Now I'm closing in on your weight, about 157. What's your overall nutrition look like? calories? carb/protien intake? If I were you I would eat minimum 3000 calories, maybe 3500, possibly more. Carbs should be the main piece in your diet. As far as protien intake, I don't know, because this is an extremely controversial issue. I was talking to a trainer and a damn good one at that, he trains some pro teams and he says the football players take in about 1g/1.5kg which equals about 1g/.7 lbs. That means you should take in about 115 grams. If you split it up between six meals, that would be about 20 per meal. Those football dudes seem pretty muscular to me. Good luck man.

 

[Welsh power house]

Try to eat 5 + meals a day, yeah it sounds alot but size them down and spread them out for every 3 hours.


Keep carbs the highest nutrient you are taking in, but make sure you get in around 120-160 grams of protein(that should be ok for your weight, up it when you gain some weight) take 1 protein drink a day.


Example:

meal 1: 8:00am: 80grams oats, milk, vitamins


meal 2: 11:00 am: chicken breast, potatoes or rice


meal 3: 2:00 pm: meat sanwich in whole meal bread


meal 4: 5:00 pm: myoplex drink


meal 5: 8:00pm: jacket potato, backed beans and glass of milk


meal 6: anything you want, take an above example or if you cant eat any more food, just have a myoplex in milk.


Try to eat well, and you should gain well.

Try to eat as much rice, potatoes or bread in one meal as you can.
I know eating chicken is hard all the time, but thats what it takes.....try to eat one portion of meat a day(at least) putting it into a sandwich helps, use salad as well.


It is up to you, but i would use creatine monohydrate to supplement your diet.

Dont go over board on supplements, yes a myoplex a day is good, but solid foods are better, try to stick to 1 serving a day and eat meat and veg instead(if you can get all the food down!)

Good luck bro.

W.P.H

 

[Welsh power house]

as for training, keep it simple...compound basics are what give you the best gains in strength and muscle mass.
If you are playing a sport, dont go over 2-3 workouts a week...you will overtrain!

I do two workouts a week:

day 1:

bench press 4 sets of 4 reps
dips 3 sets of maximum reps
squats 4 sets of 8-10 reps
a back combo of 6 deadlifts, 6 barbell rows and 6 shrugs(3 sets)
shoulder press 2 sets
dumbell curls 1 set to failure
pushdowns 1 set to failure


day 2:

incline bench press 4 sets
dips 3 sets
squats 3 sets
lat pulldowns 4 sets
shoulder press 2 sets
curls 1 set
pushdowns 1 set

my whole body gets worked from rugby so this is enough for me to grow from.
i am having great results in strength so far and am gaining weight!

 

[J-Ro]

About 1.5 years ago I was exactly your size, height and weight. I trained hard, but I realized that I have to eat big if I wanted size. That's all I did was eat, eat and eat some more. I'm 185 now and looking great. Diet is important if you want to grow. Just set your mind to it.

 

[mattcanning99]

http://www.t-mag.com/html/body_139pnd.html

that is a good link that i would recommend to all ectomorphs...do you know what your BMR is? ie...how many calories you burn per day...to gain 1 pound of muscle per week, ideally you would want to eat 350 calories per day more than you burn.

 

[sportboardn]

Thanks

Thanks for all the help, appreciate the info. - Now to put it to use. -

 

[mattcanning99]

Re: Thanks

Thanks for all the help, appreciate the info. - Now to put it to use. -

this is the hardest part

maybe we should start some type of online competition for all the ectomorphs here, to see who can gain the most weight by january...might be a cool idea

 

[Whiskey]

my 2 cents

hey bro, a good way to eat a "healthy" steak is to rinse it under hot water after you cook it!! It will wash away some of the fat, the same with tace meat, it will really help the taco meat since it is ground up. One other way for fat free protein, TOFU. I have been adding it to alof of stuff lately. It will take on the flavor of what you cook it with. I like to put it in my eggs. Yes, I am crazy. Mens health is a good source for low fat recipies. That is where I got those. Good luck.

Whiskey

 

[Core]

I have the same problem as you. Make sure and take a digestive enzyme after each meal. I've been using them for awhile now and they seem to really help.