Ectomorphs(hardgainers) give me some help

[Solid Snake]

I managed to reach some success after 5 years of training being a naturally skinny guy. I got to around 210 at a 5'10 height about 6 months ago but I had virtually lost all my abs and was starting to develop a gut. So basically I dieted down for 3 months, got down to 188 and my bf is way lower and I can see my abs again.

I have a problem though and I need you to bear with me and read carefully. Anyone can help but specially for the guys who have trouble gaining weight; Is there a way I can continue to add muscle(it doesnt matter if its slowly) while keeping my bf low? I really cant figure this out, me being naturally skinny, I have always needed to pig out then cut down to gain quality weight but right now I am reaching a body constitution were I really want to keep my abs. I feel better this way but I also want to continue gaining weight. What do you guys eat. like in carb/protein/fat ratios to maintain yourselves fairly lean and continue to enjoy gains?

Any diet examples from any of you ectomorphs out there?

thanks

Snake

 

[wiseachoo]

Bump, I'm an ectomorph too!

Someone answer this poor fellow, I have a feeling he is asking what I will be asking at some point after I've bulked up more

 

[MrMakaveli]

40/30/30 is what I've used with pretty good success in the past. You may have to pig out to gain weight but 1. Try to pig out on clean goods and 2. Keep all carbs before 5-6pm.

Meal 1: Contains Carbs (If your going to use an MRP with Malto, use it now, insulin sensitivity is best, Protein and EFA
Meal 2: See above
Meal 3: Carbs and Protein (Whole grain rice, bread, etc).
Meal 4: See above
Meal 5: Protein and veggies
Meal 6: Slow digesting protein before bed.

Thats only what has worked for me in the past. If your going to keep trying to gain while staying lean your gains will be very very slow.

Good luck oh..and HEAVY COMPOUND LIFTS

 

[Solid Snake]

Yeah I know gains will be very slow since I have found out that the only way for me to gain weight is to basically eat like a pig. The problem is that I tend to gain all my fat around the waist (typical ectomorph quality when gaining weight) which is so hard to loose in the end, as you can see, I had to loose around 22 pounds before I could actually see my abs again. So I would much rather prefer to have my gains come in slowly. But thanks alot for your reply, the 40/30/30 was what I had in mind.

Snake