Ectomorph in Need of Help
- 04-10-2008, 11:11 PM
Ectomorph in Need of Help
My story is probably pretty standard. I'm about 6'2-6'3 with smaller frame. I've been working out for about 4 years now and REALLY want to get past the 200 mark (I currently weight about 187 in the morning...190 or so at night). I've just finished my first cycle of German Volume Training and with great success and am looking for a new workout program that will help add mass.
So, any ideas for a good MASS building workout?
Oh and as for diet...I get about 4000 calories per day with good clean food.
Any suggestions VERY much appreciated.
- 04-11-2008, 06:19 PM
Why do you want to be 200. What advantage is being 200. I have weighted 265, 230, 217, 209 all steady for a good amount of time. I'm 218 now not fat but would like to get down to 190-195. I guess if you want to weight 200 then do it you can you dont need advice for that, YOUCAN DOIT. Good luck
- 04-11-2008, 10:17 PM
hey man same situation with me i was stuck at 180-185 and i basically just had to eat more. i try to get 5000 calories a day and that was the magic ticket for me. i havnt heard to much on the PH your taking but when i ran my very first cycle (methyl masterdrol) i put on about 10-15 lbs and kept it so hopefully it sticks with you as well. im thinkin just eat more and switch up your routine...always keep your muscles guessing.
04-11-2008, 11:52 PM
Workout today wasn't the greatest but I think I've got some more motivation now. One thing that helps me get through a tough workout is that I'm going into the gym for pain (helps me for some reason).
Anyways good luck with your goals man!
04-11-2008, 11:53 PM
04-12-2008, 10:04 AM
Do alot of compound movments. Get away from the machines, and cables. Legs- squat, Front squats, SLDL. Chest- Bench press, Incline Benchpress, Dips. Shoulders- Military press, up right rows. Back- Deadlifts, Rows, Chin ups. Triceps- CG Bench press, Skull Crushers, DB Over head extensions. Biceps- BB Curls, underhand pull ups. That is what you need to be doing.
04-12-2008, 11:19 AM
04-12-2008, 01:42 PM
Look into breathing squats. Very intense program if you can stay true to yourself and really give it your all.
04-12-2008, 02:30 PM
04-12-2008, 08:42 PM
eat eat EAT EAT EAT, lift compound HEAVY EAT EAT, REST REST train 3 times only and EAT EAT EAT EAT cleeeaaannnnnnnnnnnnnn
04-13-2008, 10:07 PM
04-14-2008, 12:02 PM
I'm the same way. I always wanted to be 185lbs, not a big goal for most but my metabolism is seriously extremely high. It's only now slowing down as I near 30 but I feel comfortable now at 170lb and realize that being bigger isnt going to help much when I'm out skiing, rock climbing, white water rafting, and mountain biking. Those are the things I'd rather be doing then lifting weights. Now I work on functional strength and just being decently strong for my size. Overall health is a lot more important than any size. Oh to be 10 years younger and know what I know...
04-14-2008, 12:37 PM
if your not gaining, look at your diet again. This is the tried and true method to keep your gains going... always re-evaluate what you are eating, a little change here and there can make a huge difference.
04-14-2008, 04:09 PM
04-14-2008, 05:26 PM
04-14-2008, 06:29 PM
tattoopierced1: definitely am eating a LOT. 6 solid meals a day + supplements (i.e. prowhey and carboload). Very time consuming! GVT is going well so far though...loving it.
MoTiV: Yeah I think when I get to that point (or a bit higher) I will focus on other goals like strength and such. I guess the way I see it is I love getting bigger and seeing the results in the mirror...seeing the hard work pay off.
tadpolar: Functional strength is great. I suppose I'm not focusing on that a lot right now because of my goal to get big and because I'm not playing any sports ATM. I could get my cardio up for reserves but I'm not even doing anything with them this summer so meh.
04-14-2008, 06:34 PM
Yes it is very time consuming, trust me I work , go to university, have to maintain a girlfriend, need to do sh!t around the house so eating 6 meals a day is TOUGH but that's what makes us different from everyone else, it's to reach your goals so keep doing it.
04-14-2008, 06:48 PM
04-14-2008, 07:11 PM
04-14-2008, 07:27 PM
04-14-2008, 09:18 PM
04-15-2008, 07:59 AM
I just did that right now and gonna head off to the gym. If you want more diet ideas let me know and it will be a lot easier for you to reach your goals because lets face it, 2-3 meals every hour is a ***** so might as well find an easy way.
04-16-2008, 01:33 AM
04-16-2008, 09:40 AM
Tunas good, get skim milk, not regular. Get:
Turkey slices (3 slices is 12 g of protein)
Fillet Fish(they come frozen, you can have 2 of them as your last meal, great protein)
Wheat Bagels with cream cheese(low fat)
Wheat bread(can make turkey sandwiches and just add a protein shake with flax oil)
Etc... hope this helps. It's what I am doing and works. It's a clean bulk. I'm sure you have your diet down and calorie intake. This is just food ideas to help you out.
04-16-2008, 09:53 PM
Cooking fish right now lol. And yeah, I get the frozen chicken breasts. I bought some cottage cheese today...tastes pretty ****** nasty but I downed it with water like you suggested...will take some getting used to I guess. Brutal leg day...German Volume Training is great so far.
What program are you on?
04-17-2008, 12:25 AM
just get everything out of your moms cupboard chickpeas, blackbeans, corn well thats what i found mix it all up and eat it.
04-17-2008, 12:28 AM
04-17-2008, 08:02 AM
Yeah the cottage cheese thing gets use to but it's probably the best meal you can have, it's easy to down(again when you get use to it). I'm telling you you'll love it because it's quick an efficient, just don't bite on the cheese and down it with the water, mix it in the mouth until it becomes soft and chug it down. I cup is good enough.
Another important thing, don't expect gains right away. If you just started expect them in 2 to 3 months to really show, 5-6 months to see drastic changes assuming you're consistent and jump over plateaus.
04-17-2008, 05:35 PM
I agree with the seeing results comment. It takes a lot of patience.
As for German Volume Training...well there's a great article on this site by Charles Polliquin. It basically consists of compound movements (good for ecto like you said) and lots of volume. The beginners cycle is 10x10 reps for two main exercises and 2 supplementary exercises. So say for chest and back day you could do:
10 x 10 Dumbbell Incline press
10 x 10 wide grip chin ups (I can't do 10 of these with the tempo GVT calls for so I sub bent-over rows).
then 3 x 10 flat bench dumbbell flies
and 3 x 10 one arm db rows
After that you switch to the intermediate level at 10 x 6 with the same idea of one main exercise per body part you're working out and compound movements. There's also GVT for the advanced trainee. Anyways, the article explains it much better than me it's in the workout section of the site.
Personally, I've gained 11 pounds in the last month using GVT. Eating has improved a bit so that's a possible confound, but ultimately GVT has been very effective for me. It's really hard though and not much fun (especially leg days)...very sore today.
I'd def. recommend it!
04-17-2008, 06:58 PM
04-18-2008, 02:58 AM
But yeah read up on it and follow it to a T if you do it.
04-18-2008, 07:29 PM
[QUOTE=DaveWalton;1313932]Hey I guess I just realized I need to shorten my rest period between exercises...after 45 minutes cortisol levels start to rise anyways.
Speaking of cortisol, a lot of hard gaining ectos have a potential cortisol problem. This is the stuff that eats your hard earned muscle away every time you get a little keyed up. I experimented with a cortisol modulator (Retain II) and grabbed a quick 10 pounds last year. I've also been living on the Supercissus which is another great supp that seems to modulate cortisol levels and promote healing. You're training sounds spot on though, that's why I'm thinking about a little bump in the endocrine function so you might get better gains. I'm a textbook ecto and an old fart (47) so I'll take all the help I can get these days. Best of luck to you little brother!
04-18-2008, 07:30 PM
04-19-2008, 10:53 AM
04-19-2008, 05:25 PM
04-20-2008, 12:32 AM
P.S. AlexParty I am up to 195 at night...gonna have to start eating more though don't want to stop gaining. I figure I'll add another 150 calories per meal.
04-23-2008, 12:16 PM
1.Buy a George Foreman grill - I cook just about everything in this. If you hear people say it dries the food out that is because they are cooking it to long. Basic times, beef 4 minutes, chicken/pork 5 minutes, fish 7 minutes.
2. Buy a vacuum sealer and cook in bulk - I buy the large bags of chicken breast, orange roughie, and talapia, bulk packs of steaks and pork chops. On Sunday when I do my shopping I cook it all and seal it in the vacuum bags and throw it in the freezer. Doing it in individual portions makes it easy to thaw out what I need when I need it.
3. Use marinades - There is a McCormick Grill Mates series of marinades with about 8 different flavors. I use all of them and switch often so I do not get burnt out.
4. Buy a coffee grinder to grind whole oats for shakes - I grind the oats with a coffe grinder and put them in a canister. When I need a meal on the go I just through a couple of scoops of whey and a couple scoops of oats in a shaker and I am on my way.
Hope these help!
04-23-2008, 12:23 PM
When I start stalling on my gains on the 5x5 I plan do 6 weeks of GVT and then return to the 5x5 for 6 weeks and keep alternating between the two. The thought is you get to vary the routine to prevent muscle memory and keep it from getting stagnant and boring plus you get to hit both types of hypertrophy. The 5x5 produces myofbrillar hypertrophy and leads to strength increases. The GVT will produce sarcoplasmic hypertrophy builds mass. (reference - Rippetoe&Kilgore - Practical Programming for Strength Training, Zatsiorsky - Science and Practice of Strength Training)
04-23-2008, 05:03 PM
04-23-2008, 05:06 PM
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