weight gaining issues for an ectormorph

my real name is syed, yous should go into those eating contests like that chinese you'd be world champ. ya it's the same thing with me only not to the same extent as you. When ever i lower my cal by 200-300 cals i start leaning out like crazy. But i usually only lose fat. Last time i did this i lost 7 pounds of fat and .5 pounds of lean body mass

juxtrkov you seem to be very concerned with the the protein you take concidering that it is only 35% of your diet. have you given any thought to where your gona get the other 75%. you should post what you are planing to eat in one day. It dosen't have to be perfect just something so we can get an idea of what you need to add and take out.

1 serving of weight gainer
1 litre of soya bean milk (that would be mixed with gainer) contains 40g of protein in itself
3-4 meals, the food varies, but i try to get at least 30 grams of protein in each of it.
snacks distributed throughout the day, bout 10g protein 600 cals

and fruits

feel free to comment or suggest ;)

ok i have a ball park of how much protein you are getting a day. but you should be getting a certin amount of carbs and fats to balance that out.  also don't think that protein is the only important thing, reacerch has shown that "good" fat increace the level of testosterone and reduce bodyfat as well as lowering muscle catabolism (that should be very important to us since our body type find it somewhat difficult to retain muscle mass).

snacks distributed throughout the day, bout 10g protein 600 cals
and fruits

cut the snacks out for now you should be getting enough nutrince with your meals.
also eating most fruit, and sugary snacks,(alone) alone will result in a sharp insuln spike with will cause your body to only use only glocuse as fuel and will not draw its fuel from fat stores, therefore compiling more fat stores. 

1 serving of weight gainer

if you must drink the weight gainer i would recommend you take it with some fibrous veggis, and some almonds(i am giving you what you need at the very least, since school is comming up and you might not be able to carry around a whole meal with you.) do not take the Meal replacement as a meal it will never be as good as the real thing it's just a replacement.
did you go to fitday yet?

yup i've created an account there
  
oh and i failed to mention, i got a month of holiday starting today!! hehehe that is why i decided to commit right now..

also could you tell me what i can do about the 'good fat' thing? how to get it settled etc.. i'll definitely do some research on it, but after i come back from chalet in 2 days time (weds)..

the fats that you would be looking to get would be poly-unshaturated omaga-3 fats (found in fish, flax seed, sunflower seeds, ans soy beans), poly-unshaturated omega-6 fats (derived from plants and plant oils aswell as flax seed oil), and mono-unshaturated (found in olive oil canola oil and nut, as well as flax seed oil)
*they should say the types of fat the hae on the back if you don't want to look it up.

ive used the weight gainer 1850 from gnc and along with a diet where i was eating about 300 cals a day put 5 solid punds on in about 3 weeks.  Good Luck

Monday: legs/ back / forearms

Squats – 2 x 8-10
Leg press – 2 x 8-10
Stiff leg barbell good morning – 2 x 8-10
Standing calves raises – 2 x 8-10
Seated calves raises – 2 x 8-10


Wednesday: shoulders/ triceps

Military press – 2 x 4 -7
Seated overhead dumbbell press – 2 x 4 -7
Cable pushdowns – 2 x 8-10
Close grip bench press – 2 x 8-10


Friday : biceps/ chest

Dumbbell curls – 2 x 8-10
Barbell curls – 2 x 8-10
Bench press – 2 x 8-10
Dip (chest version) – 2 x 8-10


feel free to comment on my new workout plan, i've taken all the 'good' workouts and compiled it together. i also kept in mind not to work 2 big body parts on the same day. there it goes :)

Note: at anytime if i feel that i can take any more muscle destroying, i would go for the 3rd set.

it looks pretty good i'd still saty do 3 sets with a weight taht allowes you to do that.
insted of barbell curls try and do close grip(8-12 inches apart) chin ups, you'll get a much better workout with them. try and keep your workout time under 60 mins.
see what's working for you, if your tries aren't fully recoved from your wed. workout when you workout fri. then you might have to put triceps on monday. Oh and lose the forearm there used in almost every workout you don't really need to do a specific set for them. also put in some ab workout. I know you have a six pack and or you don't wana lose wieght that way or some other excuse that us ecto's come up with. this is for core strenght, abs are a muscle too and they need to get a workout aswell. for now our bulking and you want your whole body to grow you can worry about definition and stuff later.

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

oh i realised tt i forgot to include forearm exercises too, anyway since u said i can drop em, i'm more than glad to do so, haha.. cuz i actualy found forearms abit difficult to dedicate an isolation exercise to.. and i heard that wrists curls are bad for the wrists ??

yup i plan to do situps after every session, as u know its pretty easy for ppl like us to maintain those 6-packs :D

u also made a point, i think i shall swoop weds workout with monday's.. then there'll be more days of rest between each arm exercise.. that way i can lift at my peak..

why don't you do situps  every monday. that way you can let your abs recover and there not stressed every 2 days. if you like doing abs alot do it mon. and fri. don't do it every seccion. btw your abs workout counts to your gym time which should be around 60 mins.
p.s. your abs might lose some definition becasue your bulking and doing some abs will help abit. my abs have actully become better defind in the time that i'm bulking becasue i do abs. plus there stronger.

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

in about a week, i have gained almost 3 kg (about 6.6 pounds), tho i doubt any of those could be lean muscles, hah but i think the defining part can come later rite? anyway, can protein bars be considered as a meal replacer? cuz sometimes i got no time or mood to go buy a meal, was thinking of an alternative.. protein bars, good? 

i have gained almost 3 kg (about 6.6 pounds0

thats great!! don't be descouraged if the gains slow down some of that is also water retention.

 tho i doubt any of those could be lean muscles, hah but i think the defining part can come later rite?

your right all of that is prob not lean muscle, i'd say that at the most 3.5-4 pounds would be lean muscle, but remember you also gaind some weight becasue water retention. and yes your bulking right now you don't have to pay much attention to defention. Yet worry about getting to a weight you like and then cut to where you wana be.

can protein bars be considered as a meal replacer? cuz sometimes i got no time or mood to go buy a meal, was thinking of an alternative.. protein bars, good? 

NO!
protien bars are just what the claim a protien bar. You should cook ahead of time have a meal or two on stand by if your leaving and take it with you. If you can't do that, i presume you still have the meal replacment powder from GCN? well take around 1 scoop and put it in some water and grabs some celery sticks and eat that up. That is much better the a protien bar, much. remember a meal replacmet is never as good as a real meal.

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

No wonder ectos think its hard to gain

This info is gonna make him think he is a "hard gainer!"

There are so many things not right with this conversation...I would have to work hard to address all the myths that I want to correct!

Let me post something from another discussion in here...
 
Note that this info applies to the "ectomorph" wishing to gain mass not to everyone!

right now my calorie intake is MENTAL, and im gaining little weight, is this my body getting used to high amounts of food?

Sort of.  In some people, the body responds to hypercaloric diets with increased TSH...and thus a hyperactive metabolism.

Start with the LOWEST caloric intake that gets you gains and add food (calories) as you gain muscle.

You DO NOT want to eat more frequently than every 3 hours.  Every time you eat it raises your metabolism!

You do not want to go to sleep on a protein shake that will spike your metabolism and hormone levels...you want to have a balanced whole food meal that will keep the body stable.

 if so would it be better to lower it a lot so my body starts to go into "storage" mode and starts packing on mass

Mmmm, no..then you would likely start to go into survival mode and preferentially BURN muscle and if anything store FAT mass...and lose weight.

Remember that most of the info you hear bandied about is really for the meso and endo morphs.

, because i remember reading a post by you about how the more protein you intake the more your body gets used to it and doesnt intake all you eat

That is combining 2 concepts.

Protein is thermic.  20-25 calories are required to process every 100 calories of protein you consume.

The take-home point here is excessively increasing protein is counter productive to an ectomorph if the goal is weight gain!!!
All ectos seem to do it thinking it is the way to gain weight and then they suffer for it!

The body acclimates to the amount of protein you take in.  Excess leads to increasing the rate of protein wasting...and increased metabolism!

You can modify the RATIO of the nutrients to LOWER your metabolic rate while at the same time still meeting energy needs..but meeting them with fat and carbs so that the body can use the protein for repair and building.

You can look at the info in this post about varying the ratio...
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm

You want to look at a ratio like this:
Fat - 30%
Carbs - 55%
Protein - 15%

Now, it may take as much as 3 weeks for your body to start to respond to the change in diet!
Especially if you are reducing protein intake quite a bit!!!

Give it the time to acclimate.

Meal replacements are not really supplements, they are food.  You should consume a fibrous food with a meal replacement drink.  However, they will cause you to lose weight if you use a lot of them.  This weight is gastric clearing....that is the weight of food and the water it absorbs in the gut.

In the meantime your training...
You want to focus on Hypertrophy specific training...
Mostly in the 10 rep range...with a little heavy work and a little light high rep work.
You do not want to train to failure every workout...
The workouts will be aerobic...

You should not be doing cardio.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

dan, i don't think i ever told him to consume more protien, i think i actully told him to stop focuing on protein so much, becasue that is not the only important thing. also about the meal replasment all i'm traing to say is that they won't work as well as whole foods.
juxtrkov-
that post dan wrote is prob one of the best on this fourm, i learned alot from it and you should read that.

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes