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RE: weight gaining issues for an ectormorph - 8/28/2006 3:52:06 AM

sied1922

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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.

< Message edited by sied1922 -- 8/28/2006 6:43:07 AM >

(in reply to juxtrkov)

Post #: 21

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RE: weight gaining issues for an ectormorph - 8/30/2006 2:20:30 PM

FastestGMAN1

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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

(in reply to juxtrkov)

Post #: 22

RE: weight gaining issues for an ectormorph - 9/1/2006 4:42:20 AM

juxtrkov

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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.

(in reply to FastestGMAN1)

Post #: 23

RE: weight gaining issues for an ectormorph - 9/1/2006 8:02:34 AM

sied1922

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Joined: 7/2/2006
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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

(in reply to juxtrkov)

Post #: 24

RE: weight gaining issues for an ectormorph - 9/1/2006 12:01:19 PM

juxtrkov

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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..

< Message edited by juxtrkov -- 9/1/2006 12:05:07 PM >

(in reply to sied1922)

Post #: 25

RE: weight gaining issues for an ectormorph - 9/1/2006 3:27:35 PM

sied1922

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Joined: 7/2/2006
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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 reply to juxtrkov)

Post #: 26

RE: weight gaining issues for an ectormorph - 9/3/2006 12:39:23 AM

juxtrkov

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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?

(in reply to sied1922)

Post #: 27

RE: weight gaining issues for an ectormorph - 9/3/2006 7:09:10 AM

sied1922

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Joined: 7/2/2006
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quote:

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.

quote:

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.

quote:

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

(in reply to juxtrkov)

Post #: 28

RE: weight gaining issues for an ectormorph - 9/3/2006 10:02:45 AM

danmirage

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No wonder ectos think its hard to gain Smile

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!

quote:

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.

quote:

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.

quote:

, 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.

< Message edited by danmirage -- 9/4/2006 7:54:19 AM >

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to juxtrkov)

Post #: 29

RE: weight gaining issues for an ectormorph - 9/3/2006 1:09:50 PM

sied1922

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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

(in reply to danmirage)

Post #: 30

RE: weight gaining issues for an ectormorph - 9/3/2006 7:12:39 PM

danmirage

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I Actually had to write that twice....in the first pass I said "as Sayed and Lynx said...have a whole food with the Meal Replacement Drinks.."

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to sied1922)

Post #: 31

RE: weight gaining issues for an ectormorph - 9/4/2006 5:50:34 AM

sied1922

Posts: 211
Joined: 7/2/2006
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i hate when i have to write things twice i alwasy forgot to write something the 2nd time

_____________________________

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 reply to danmirage)

Post #: 32

RE: weight gaining issues for an ectormorph - 9/4/2006 7:45:26 AM

juxtrkov

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Joined: 8/26/2006
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wow dan posted here! (WooooooooooHOOOOO!!!)

i've read your posts, very informative for begginers like me, keep it up ;) and thx for the new insight

today i did tris and shoulders.. and here's my problem: i feel that both parts collides with one another. cuz the shoulder and triceps exercises seems to depend on each other in one way or another, after i finish doing my tris, i find it harder to lift my max for shoulders, cuz my tris would be kinda sore already, any recommendations anyone??

(in reply to sied1922)

Post #: 33

RE: weight gaining issues for an ectormorph - 9/4/2006 7:57:09 AM

danmirage

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Joined: 11/20/2005
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I assume the effected movement is a pressing movement.

Change the order of exercises.
or Train them on different days.
or Train them seperated by other exercises in the days routine to allow tris to rest before hittin delts.

It is like training triceps before chest...you just should not do it.

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to juxtrkov)

Post #: 34

RE: weight gaining issues for an ectormorph - 9/4/2006 8:46:02 AM

juxtrkov

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Joined: 8/26/2006
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monday: legs/ triceps

Squats – 2 x 8-10
Leg press – 2 x 8-10
Standing calves raises – 2 x 8-10
Seated calves raises – 2 x 8-10
Cable pushdowns – 2 x 8-10
Close grip bench press – 2 x 8-10

wednesday: shoulders/ back

Lat Pulldowns - 2 x 8-10
Chins - 2 x 8-10
Military press – 2 x 8-10
Seated overhead dumbbell 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
Dips – 2 x 8-10

updated version.

(in reply to danmirage)

Post #: 35

RE: weight gaining issues for an ectormorph - 9/4/2006 8:59:14 AM

danmirage

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Looking great.

You could even ramp up the growth by increasing the training-recovery cycle without rasing the volume per day!
Smile

monday: Quad/Ham/BACK/ triceps
Squats – 2 x 8-10
Leg press – 2 x 8-10
Leg Curl – 2 x 8-10
Lat Pulldowns - 2 x 8-10
Chins - 2 x 8-10
Seated calves raises – 2 x 8-10
Cable pushdowns – 2 x 8-10
Close grip bench press – 2 x 8-10

Tuesday: Chest/Biceps/shoulders/calf/abs
Dumbbell curls – 2 x 8-10
Barbell curls – 2 x 8-10
Bench press – 2 x 8-10
Dips – 2 x 8-10
Military press – 2 x 8-10
Seated overhead dumbbell press – 2 x 8-10
Standing calf raises – 2 x 8-10
Weighted Crunches – 2 x 8-10

Thursday: Quads/Hams/BACK/ triceps
Squats – 2 x 6-8
Leg press – 2 x 6-8
Stiff Leg Deadlift – 2 x 6-8
Lat Pulldowns - 2 x 6-8
Chins - 2 x 6-8
Seated calves raises – 2 x 6-8
Cable pushdowns – 2 x 6-8
Close grip bench press – 2 x 6-8

Friday: Chest/Biceps/shoulders/Calf/Abs
Dumbbell curls – 2 x 6-8
Barbell curls – 2 x 6-8
Bench press – 2 x 6-8
Dips – 2 x 6-8
Military press – 2 x 6-8
Seated overhead dumbbell press – 2 x 6-8
Standing calves raises – 2 x 6-8
Weighted Crunches – 2 x 6-8

Just remember to vary the movements and the intensity methods every week!
Don't let your muscle gains get aheaad of your eating!

Evert pound of muscle means another 50 calories!!!

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to juxtrkov)

Post #: 36

RE: weight gaining issues for an ectormorph - 10/12/2006 6:24:06 AM

juxtrkov

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Joined: 8/26/2006
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quote:

ORIGINAL: FastestGMAN1

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

ok when i first saw that post i was laughing to myself 'hah 5lbs in 3 weeks?? i gained 6 lbs in around 1 week!!'

either god was punishing me for thinking that way, OR, my gains have slowed down (drastically)

haha anyway i'm back again, its been about 5 weeks since i started on this 'mass gaining' programme

in the first week or so, i was seriously making QUICK gains.. i took in close to 4500 cals per day gained 3kg in a matter of a week, so i continued stuffing myself with whatever food i could grab hold of..

but despite all the eating, my gains started to slow down quite alot (sied ur right) , i wasn't making much gains (less than 1 kg) in the next 2 weeks, and my weight gainer powder ran out at that same time. so for the 4th week or so i went back to about 2200 cals per day, no change in weight fortunately..

by the end of the 4th week i got another 2 tubs of weight gainers, and this time i only consume 1 cup per day, before sleep, bringing my total calories consumption to about 3000 per day (2800 is what i need). and HOLA!!! i'm making gains again!! this time i'm more positive that these are solid gains, unlike last time :D

was 112.4 at the beginning of this programme

right now i'm 121.3 lbs.

will be backto update again, :)

(in reply to FastestGMAN1)

Post #: 37

RE: weight gaining issues for an ectormorph - 11/4/2006 9:22:03 AM

juxtrkov

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Joined: 8/26/2006
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hey dudes, i'm back again for a quick question, i work out my abs like the other parts of my body and i do cardio 1-3 times per week, why is it that the weight i have been gaining apparently looks like it has been accumulating around my waist. i now got a 'belly' thats poppin out mainly from my belly button and below.. any tips to shed the belly?

< Message edited by juxtrkov -- 12/10/2006 9:13:29 AM >

(in reply to juxtrkov)

Post #: 38

RE: weight gaining issues for an ectormorph - 2/13/2008 4:53:08 PM

fuzzywobs@mac.com

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Any updates on the progress???

(in reply to juxtrkov)

Post #: 39

RE: weight gaining issues for an ectormorph - 2/14/2008 2:38:25 AM

iliveunderwater

Posts: 7
Joined: 6/10/2007
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hey guys, just to let you know im an ectomorph, i'm 6 feet 1 inch and started out at 125lbs and now I'm 151lbs of muscle and fat after 3 months :D. stay committed!

(in reply to fuzzywobs@mac.com)

Post #: 40