Andrew29
06-14-2006, 09:07 PM
Of course i'm an ectomorph; I can't even believe how fast my metabolism is. I'm currently 22 years old, 5'5" and 130lbs. I've been trying to bulk up for the past 2 months and have gained maybe 2 pounds. My diet originally started around 2800 calories/day. It's been increasing constantly every week or so. For the past 2 weeks now, it's been nearly 4000 calories/day...and still NO gain in weight, and NO increases in strength. Metabolism is so fast; I hate my body. Does anyone have any words of advice? I really don't think I can find more time to eat in my day. I also do very little athletic activities in a week. In any given week, I may go golfing once (walk 6000 yards) and work out 3 times/week. I'm definetly very dedicated, but am getting really discouraged. Below is my diet.
Meal #1 @ 10am (Protein: 36, Fat: 13, Carbs: 117, Calories: 740)
Oatmeal, scoop of weight gainer, serving of fruit
Meal #2 @ 12pm postworkout (Protein: 28, Fat: 7, Carbs 61, Calories: 410)
Scoop of weight gainer, yogurt
Meal #3 @ 3pm (Protein: 78, Fat: 11, Carbs: 45, Calories: 640)
Chicken, frozen vegatables, baked potato
Meal #4 @ 6pm (Unknown, Calories: minimum 500 calories)
Serving of fruit, this meal is cooked by my parents, so I'm not entirely sure of all the nutritional information.
Meal #5 @ 9pm (Protein: 44, Fat: 44, Carbs: 83, Calories: 890)
Scoop of weight gainer, milk, 2 slices bread, flax oil
Meal #6: @ 12am before bed (Protein: 49, Fat: 19, Carbs: 103, Calories: 784)
Scoop weight gainer, soy nuts, oatmeal
Daily total (NOT including meal #4)
Protein: 240g, Fat: 93.5g, Carbs: 430g, Calories: 3552)
Meal #1 @ 10am (Protein: 36, Fat: 13, Carbs: 117, Calories: 740)
Oatmeal, scoop of weight gainer, serving of fruit
Meal #2 @ 12pm postworkout (Protein: 28, Fat: 7, Carbs 61, Calories: 410)
Scoop of weight gainer, yogurt
Meal #3 @ 3pm (Protein: 78, Fat: 11, Carbs: 45, Calories: 640)
Chicken, frozen vegatables, baked potato
Meal #4 @ 6pm (Unknown, Calories: minimum 500 calories)
Serving of fruit, this meal is cooked by my parents, so I'm not entirely sure of all the nutritional information.
Meal #5 @ 9pm (Protein: 44, Fat: 44, Carbs: 83, Calories: 890)
Scoop of weight gainer, milk, 2 slices bread, flax oil
Meal #6: @ 12am before bed (Protein: 49, Fat: 19, Carbs: 103, Calories: 784)
Scoop weight gainer, soy nuts, oatmeal
Daily total (NOT including meal #4)
Protein: 240g, Fat: 93.5g, Carbs: 430g, Calories: 3552)
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Naxis
06-14-2006, 09:36 PM
You eat admirably clean. Add more EFAs. You're getting plenty of carbohydrates and protein, but including more flax, and fatty fish/fish oil may help you put on some more muscle and add a few hundred more calories without being filling or adding another meal. Some olive oil and nuts would be good additions as well. Just one or two tablespoons of flax in the morning shake, some olive oil over the vegetables and/or potato, try to include some salmon or mackerel in there too if you can. What time is your last meal of the day? Do you eat before bed? What is your pre and post workout meals? Those two meals can make a huge difference.
Also, you might want to revamp your training a bit - granted I don't know what your weight training looks like now. I have found that every other week, training heavy eccentric reps helps to add mass, especially for ectomorphs.
Also, you might want to revamp your training a bit - granted I don't know what your weight training looks like now. I have found that every other week, training heavy eccentric reps helps to add mass, especially for ectomorphs.
chigs489
06-14-2006, 09:54 PM
the issue may be your workouts. Do you do cardio? High rep weights?
Focus on heavy lifting, low repitition, especially the leg press & military press. 2 reps max.
Do this for a few weeks and you will start to get serious bulk in your thighs, calves, shoulders, and triceps.
Your diet is fine -I don't think that is the issue.
Focus on heavy lifting, low repitition, especially the leg press & military press. 2 reps max.
Do this for a few weeks and you will start to get serious bulk in your thighs, calves, shoulders, and triceps.
Your diet is fine -I don't think that is the issue.
Andrew29
06-14-2006, 09:57 PM
Naxis, I added the meal times to the original post. All the times are approximate of course. When I say oatmeal, it's actually rolled oats grinded up and mixed with a weight gainer shake, does that change the value of the oats in any way? Meal #2 is eaten every day, and is also my post workout shake. Meal #6 is eaten almost right before bed.
My workouts are Mon, Wed, and Fri. I try to keep all workouts under an hour. They are low-rep, high weight. I usually aim for 6 reps per set. And approx. 6 sets per body part after warm-up.
My workouts are Mon, Wed, and Fri. I try to keep all workouts under an hour. They are low-rep, high weight. I usually aim for 6 reps per set. And approx. 6 sets per body part after warm-up.
Naxis
06-15-2006, 12:21 AM
So you workout between meal 1 and 2? Do you have any plain whey? Can you get dextrose? Ideally your post workout shake should be just whey and dextrose taken within 15 to 20 minutes of your last rep.
As for your workouts, I'd highly recommend adding occasional higher rep days (8-10/to failure) and every two or three weeks, heavy/slow eccentric rep workouts. Variety will make a huge difference.
Are you using free weights or machines? Are you doing compound exercises or isolation? You hitting legs too?
And putting the oats in a shake doesn't change the 'value' any, although I'm not sure what value you're talking about. The only thing the oats do in relation to the shake is slow the digestion of the shake (fiber) and drop the GI rating a little probably. Not especially significant, although you may be served better with a higher GI meal pre-workout.
As for your workouts, I'd highly recommend adding occasional higher rep days (8-10/to failure) and every two or three weeks, heavy/slow eccentric rep workouts. Variety will make a huge difference.
Are you using free weights or machines? Are you doing compound exercises or isolation? You hitting legs too?
And putting the oats in a shake doesn't change the 'value' any, although I'm not sure what value you're talking about. The only thing the oats do in relation to the shake is slow the digestion of the shake (fiber) and drop the GI rating a little probably. Not especially significant, although you may be served better with a higher GI meal pre-workout.
Andrew29
06-15-2006, 02:06 AM
Naxis,
Yes, my workouts occur between meal #1 and meal #2. I do not use plain protein shakes. The employee at the supplement store told me that b/c the weight gainer I use contains whey isolate as opposed to a concentrate, it is suitable as a post-workout shake as well.
I'm using all free weights. I do almost all compound exercises (including squats for legs). I'll definetly start to switch my workouts more frequently than I had originally intended.
I'm not entirely sure about the whole changing of value thing with oats when they are placed in a blender. I heard that bananas "change" when they are put in a blender. I thought maybe oats would "change" as well.
Although, I'm sure you know more about exercise and fitness than I do, but it's still my assumption that it's my diet that is keeping me from making gains. If my diet was sufficient and my workouts weren't, wouldn't I still be gaining weight (in the form of fat)? Is there anything else I can do to slow my metabolism down?
Thanks for all the advice.
Yes, my workouts occur between meal #1 and meal #2. I do not use plain protein shakes. The employee at the supplement store told me that b/c the weight gainer I use contains whey isolate as opposed to a concentrate, it is suitable as a post-workout shake as well.
I'm using all free weights. I do almost all compound exercises (including squats for legs). I'll definetly start to switch my workouts more frequently than I had originally intended.
I'm not entirely sure about the whole changing of value thing with oats when they are placed in a blender. I heard that bananas "change" when they are put in a blender. I thought maybe oats would "change" as well.
Although, I'm sure you know more about exercise and fitness than I do, but it's still my assumption that it's my diet that is keeping me from making gains. If my diet was sufficient and my workouts weren't, wouldn't I still be gaining weight (in the form of fat)? Is there anything else I can do to slow my metabolism down?
Thanks for all the advice.
MaxOT26
06-15-2006, 02:54 AM
It is not your diet that is keeping you from making gains. If you are consuming anywhere near 4000 calories a day(240 from protein), at 130 pounds, rest assured you are eating more than enough. I am a true ectomorph as well, and at 190 pounds I only consume around 3200 calories a day and am very happy with my continued progress.
I feel your pain. Gaining muscle is no easy task, especially for those who are not blessed genetically. You will learn as I have that your two bigs friends are going to be consistancy and time. First you must establish a diet and program that you are confident in, and then you just simply have to stick to it. Week in and week out, month after month.............and even year after year. You cannot expect to make large gains in a matter of months. It is just not going to happen( drug free). Do yourself another big favor, and do not weigh yourself weekly, or even monthly for that matter. Measure your gains by looking in the mirror, and improving your strength. Strength is soooo key. Constantly work to get stronger, it is impossible to continually build strength without building muscle. Have you ever seen a guy with skinny arms bench 400 pounds?
When it comes to working out intensity is going to dictate your progress. Ideally, you need to be training on a 5 day split, and be working in the 4-6 rep range. If you hit 6 reps........add weight. Every week you must try to better either your reps, your weight, or your execution from the week before. Changing rep ranges or switching programs every few weeks is not needed. If you consistanly overload your muscles with heavy weight and maxium intensity you WILL consistantly build strength and muscle.
I can remember when I was 130 pounds and I am 6'2! That is skinny man! I can tell you those 60 pounds came with a lot of trial and error, straight up hard work, and consistancy and it didn't happen in a few months.
Hey, trust me man, it may seem like it now, but you do not want a slow metabolism!
I feel your pain. Gaining muscle is no easy task, especially for those who are not blessed genetically. You will learn as I have that your two bigs friends are going to be consistancy and time. First you must establish a diet and program that you are confident in, and then you just simply have to stick to it. Week in and week out, month after month.............and even year after year. You cannot expect to make large gains in a matter of months. It is just not going to happen( drug free). Do yourself another big favor, and do not weigh yourself weekly, or even monthly for that matter. Measure your gains by looking in the mirror, and improving your strength. Strength is soooo key. Constantly work to get stronger, it is impossible to continually build strength without building muscle. Have you ever seen a guy with skinny arms bench 400 pounds?
When it comes to working out intensity is going to dictate your progress. Ideally, you need to be training on a 5 day split, and be working in the 4-6 rep range. If you hit 6 reps........add weight. Every week you must try to better either your reps, your weight, or your execution from the week before. Changing rep ranges or switching programs every few weeks is not needed. If you consistanly overload your muscles with heavy weight and maxium intensity you WILL consistantly build strength and muscle.
I can remember when I was 130 pounds and I am 6'2! That is skinny man! I can tell you those 60 pounds came with a lot of trial and error, straight up hard work, and consistancy and it didn't happen in a few months.
Hey, trust me man, it may seem like it now, but you do not want a slow metabolism!
Bonn1997
06-16-2006, 05:32 AM
Many ectos have success Berardi's book "Scrawny to Brawny" (https://www.scrawnytobrawny.com/). I'm just starting the program; so I can't tell you how well it worked for me, but it might be worth a try for you. Berardi, Ph.D., has written tons of fitness and nutrition articles and is/was an ecto who's put on about 100 lbs of muscle mass.
SteveGn
06-24-2006, 10:23 PM
It wasn't until I started meditating that I was finally able to make fast weight gains. I suppose a calmer nervous system and more focused mind burns less calories.
Andy84012
06-27-2006, 01:50 PM
Hi :
Naxis suggested post work out shake should be dexrose and whey, I found a drink mix at GNC called Endurox R4 and I have started taking it right after my work outs (just started 2 work outs ago). They have a web site check it out. enduroxr4.com
Mark
Naxis suggested post work out shake should be dexrose and whey, I found a drink mix at GNC called Endurox R4 and I have started taking it right after my work outs (just started 2 work outs ago). They have a web site check it out. enduroxr4.com
Mark