I'm at the high end of ectomorph, low end of mesomorph.
Now i'm not new to the parameters of my body type. I have a sports background and worked hard to get up to 187lbs, starting at 145lbs, and held it on for years(04-08) But I moved across the country and havent touched iron in over four years. I just started getting back into it last week, the weight lifting part. I spent a month creating the right culture in my diet. So for the past two weeks i've been putting down about 4200cals a day. My typical schedule is lifting MWF, legs Mon and Fri, upper body Wed.
The goal i've made for myself is to weigh 190lbs. I'm confident in my diet but not in my supplementation. I worked at a Vitamin store for a long time and used to be up to date on everything but now i'm slightly lost wading through all the bull s***.
Typical lifting day
7am 1scoop Dymatize iso-100
1cup of coffee
lift for 45-50mins
right now I keep it very simple til i regain strength and edurance.
squat, deadlift, 3-5 sets, 8-10reps all at a fast but controlled pace. calf raises, kneeling squats supersetted 5sets, 15-20reps.
1015am 1serving myozene
go to work
11am 2cups rice
4-6oz chicken(breast, thigh)
1.5cups salad(butter lettuce, shredded carrots, red cabbage, tomatos and cucumbers,
6oz greek yogurt
1cup random fruit
1pm same thing-no yogurt
4pm same thing-w/yogurt
730pm similar but substitute carb for pasta, ravioli, potato, etc and sometime protein for steak, pork chop etc
10pm same thing then bed.
also i drink 4-6 fills of a 32oz nalgene.
usually ill still be hungry after one of those meals so ill buy a muscle milk and drink it. i use to workout fasted when i was younger but because of my metabolism i would be super tired about two hours later. whereas now i go straight to work so i need sustained energy. i like working out in the morning so i can eat all day afterwards. so far with that diet i havent gained any weight ive actually lost a couple pounds. i know it will take time to get my rhythm back but i wanna make sure i maximize my efforts. im looking for supplement and literature recommendations.