Ectomorph in Need of Help

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    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.

    Supplements:
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    Carbo-loader
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    Any suggestions VERY much appreciated.

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    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
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    Quote Originally Posted by DaveWalton View Post
    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. I'm 8 days into my first cycle of 4-AD (first prohormone use ever). I guess in retrospect I should have started taking it while beginning a new program...but too late now I guess.

    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.

    Supplements:
    ZMA
    4-AD
    Pro-whey
    Carbo-loader
    Multi

    Any suggestions VERY much appreciated.



    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.
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    Quote Originally Posted by fasthumpman View Post
    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.
    Yeah definitely eating A LOT these days...it's like a chore. I guess that's what it takes though. I'm pretty happy I've decided to go with the second cycle of German Volume Training and I weighed in at 189 this morning (3 days ago I was 185 at that time) and 193 just now (3 days ago about 190 at this time)! Ultimately I've got a pretty solid diet (need more fruits and veggies though)...good supps...and a good program.

    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!
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    Quote Originally Posted by tadpolar View Post
    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
    Thanks for the support bro! I guess I've always wanted to be big...eats me up a lot. As for the 200 goal...well that's just a short-term goal for now...my main goal is to bulk up and get big (very broad goal I suppose but I want to get there before focusing on other smallers goals).
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    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.
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    Quote Originally Posted by MEH89 View Post
    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.
    Thanks for the advice. The program I'm currently using is all about compound movements. First time doing bent-knee deadlifts...pretty brutal.
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    Look into breathing squats. Very intense program if you can stay true to yourself and really give it your all.
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    Quote Originally Posted by MoTiV View Post
    Look into breathing squats. Very intense program if you can stay true to yourself and really give it your all.
    Will definitely check it out after this last cycle of GVT!
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    eat eat EAT EAT EAT, lift compound HEAVY EAT EAT, REST REST train 3 times only and EAT EAT EAT EAT cleeeaaannnnnnnnnnnnnn
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    Quote Originally Posted by DaveWalton View Post
    Thanks for the support bro! I guess I've always wanted to be big...eats me up a lot. As for the 200 goal...well that's just a short-term goal for now...my main goal is to bulk up and get big (very broad goal I suppose but I want to get there before focusing on other smallers goals).
    I understand. I felt that way when I was a little younger. Now I see strength and muscle on a whole different level more into it being functional strength and developing the right muscles to promote this function. Even if these muscles aren't the muscles you see on bodybuilders. And if I have to scarifice a little bit of weight to hone my skills to the best of my ability then so be it. But good luck. Get really sick, give it all you got.
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    Quote Originally Posted by tadpolar View Post
    I understand. I felt that way when I was a little younger. Now I see strength and muscle on a whole different level more into it being functional strength and developing the right muscles to promote this function. Even if these muscles aren't the muscles you see on bodybuilders. And if I have to scarifice a little bit of weight to hone my skills to the best of my ability then so be it. But good luck. Get really sick, give it all you got.

    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...
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    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.
    ADVANCED MUSCLE SCIENCE STRONGEST ON THE MARKET
    http://www.nutraplanet.com/manufacturer/advanced-muscle-science/
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    I used to want to be 200lbs (I'm 6'). Well I got there eventually, the wrong way tho...

    Good luck
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    Quote Originally Posted by dlew308 View Post
    I used to want to be 200lbs (I'm 6'). Well I got there eventually, the wrong way tho...

    Good luck
    The 24 hour buffet diet I assume?
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    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.
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    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.
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    Quote Originally Posted by AlexParty View Post
    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.
    True enough and I'm in the exact same situation lol. Gotta get used to juggling gf, school, work, and cooking and eating all the time. You are right though it is worth it...good motivation btw.

    Do you cook all your meals at night? That's what I try to do to save time.
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    Quote Originally Posted by DaveWalton View Post
    True enough and I'm in the exact same situation lol. Gotta get used to juggling gf, school, work, and cooking and eating all the time. You are right though it is worth it...good motivation btw.

    Do you cook all your meals at night? That's what I try to do to save time.
    the only thing I cook to make a bulk of is brown rice. Best way to get good complex carbs and fibers. You can make enough to last you a week and when you microwave it it tastes good. Everything else I cook on the spot because it takes like ass if I cook it before and put it in the fridge. I have tons of low fat cottage cheese, half a cup is 30g of slow protein, have that with a whole grain bagel which is 40g of carbs. I put low fat cream cheese on it for taste. i down the cottage cheese with water... I can go on for fast efficient dieting but most people here like the gourmet dinners with meat pastas and grilled steak. I ain't got time so I eat not to enjoy but for the body. When you get into the routine it'll be second nature.
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    Quote Originally Posted by DaveWalton View Post
    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. I'm 8 days into my first cycle of 4-AD (first prohormone use ever). I guess in retrospect I should have started taking it while beginning a new program...but too late now I guess.

    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.

    Supplements:
    ZMA
    4-AD
    Pro-whey
    Carbo-loader
    Multi

    Any suggestions VERY much appreciated.
    Sometimes the best idea for ectomorphs is to keep the resistance training sessions shorter, simple (basic/compound movements), and more intense. That gives you more less time to shift to a catabolic state and more of a chance to grow, recover, and hit it again.
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    Quote Originally Posted by AlexParty View Post
    the only thing I cook to make a bulk of is brown rice. Best way to get good complex carbs and fibers. You can make enough to last you a week and when you microwave it it tastes good. Everything else I cook on the spot because it takes like ass if I cook it before and put it in the fridge. I have tons of low fat cottage cheese, half a cup is 30g of slow protein, have that with a whole grain bagel which is 40g of carbs. I put low fat cream cheese on it for taste. i down the cottage cheese with water... I can go on for fast efficient dieting but most people here like the gourmet dinners with meat pastas and grilled steak. I ain't got time so I eat not to enjoy but for the body. When you get into the routine it'll be second nature.
    cottage cheese sounds like a great idea...I am getting sick of chicken breasts!
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    Quote Originally Posted by DaveWalton View Post
    cottage cheese sounds like a great idea...I am getting sick of chicken breasts!
    Ya chicken breasts only tastes good in restaurants. When I cook it I do it once a day and some days I don't even have it, really fed up with it. Cottage cheese you can down with your water like a shot so it doesn't taste that bad. Take a tablespoon of cottage cheese in your mouth, drink some water, mix it a bit and swallow. Don't bit or chew the cottage cheese because it's gross.

    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.
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    Quote Originally Posted by AlexParty View Post
    Ya chicken breasts only tastes good in restaurants. When I cook it I do it once a day and some days I don't even have it, really fed up with it. Cottage cheese you can down with your water like a shot so it doesn't taste that bad. Take a tablespoon of cottage cheese in your mouth, drink some water, mix it a bit and swallow. Don't bit or chew the cottage cheese because it's gross.

    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.
    Yeah going to invest in some cottage cheese tomorrow. Any other ideas for bulking up protein-rich foods that are relatively easy to prepare?

    Right now my main protein intake consists of:

    - A LOT of chicken
    - whey powder
    - some tuna
    - lots of milk
    - bit of beef
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    Quote Originally Posted by DaveWalton View Post
    Yeah going to invest in some cottage cheese tomorrow. Any other ideas for bulking up protein-rich foods that are relatively easy to prepare?

    Right now my main protein intake consists of:

    - A LOT of chicken
    - whey powder
    - some tuna
    - lots of milk
    - bit of beef
    Replace a lot of chicken with maybe one chicken a day if you're fed up like me. I buy this frozen chicken breast, it's grilled or something? Really thin but tastes 70% better than if you buy the breast all soft.

    Tunas good, get skim milk, not regular. Get:

    Eggs
    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)

    Carbs:

    Oats
    Brown Rice
    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.
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    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?
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    just get everything out of your moms cupboard chickpeas, blackbeans, corn well thats what i found mix it all up and eat it.
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    Quote Originally Posted by tadpolar View Post
    just get everything out of your moms cupboard chickpeas, blackbeans, corn well thats what i found mix it all up and eat it.
    blackbeans sound good...chickpeas made me crap like crazy.
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    Quote Originally Posted by DaveWalton View Post
    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?
    I'm an ecto like you so I don't train as much. I train 3 times a week, I do 4 exercises with reps from 4-8, heavy weights, compound. If I'm taking something then I'll do 4 times a week. Ectos need to train 3x's as much as a meso to gain muscle but with our skinny frame when you got tons of muscle covering it it's the coolest looking thing assuming you have low body fat. My wrists are so small but when you go higher my arm gets bigger and I love that. Took me a long time to build some mass but I was on and off of programs. I'd do it for 1 month then school got crazy or girlfriend complained. I started a few months ago, got all my strength and gains back quickly but been consistent since, haven't missed a meal yet. I read about German volume, I don't know if you need that being an ecto. What does it consist of?

    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.
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    Quote Originally Posted by AlexParty View Post
    I'm an ecto like you so I don't train as much. I train 3 times a week, I do 4 exercises with reps from 4-8, heavy weights, compound. If I'm taking something then I'll do 4 times a week. Ectos need to train 3x's as much as a meso to gain muscle but with our skinny frame when you got tons of muscle covering it it's the coolest looking thing assuming you have low body fat. My wrists are so small but when you go higher my arm gets bigger and I love that. Took me a long time to build some mass but I was on and off of programs. I'd do it for 1 month then school got crazy or girlfriend complained. I started a few months ago, got all my strength and gains back quickly but been consistent since, haven't missed a meal yet. I read about German volume, I don't know if you need that being an ecto. What does it consist of?

    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.
    To be honest I started working out 4 years ago. But I think only now am I really starting to do it properly. All in all, I do love being an ectomorph because while you do have to eat to the point that it's a chore, you are pretty much always toned when you put on the muscle (at least from personal experience...maybe I'm way off).

    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!
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    Quote Originally Posted by DaveWalton View Post
    To be honest I started working out 4 years ago. But I think only now am I really starting to do it properly. All in all, I do love being an ectomorph because while you do have to eat to the point that it's a chore, you are pretty much always toned when you put on the muscle (at least from personal experience...maybe I'm way off).

    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!
    I will definately look into thanks man. I read an article on it before and dobuted it. How long do you last in the gym?
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    Quote Originally Posted by AlexParty View Post
    I will definately look into thanks man. I read an article on it before and dobuted it. How long do you last in the gym?
    Generally about 1 hour...no more than that. If you think about it, you only have 1 minute between sets (unless you do supersets in which case 90 seconds)...so with the first 2 main exercises (10 x 10) that takes 40 minutes (with a 402 tempo) and the last 2 supplementary exercises should take maybe 10 minutes. Hey I guess I just realized I need to shorten my rest period between exercises...after 45 minutes cortisol levels start to rise anyways.

    But yeah read up on it and follow it to a T if you do it.
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    [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!
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    [QUOTE=jpk;1315007]
    Quote Originally Posted by DaveWalton View Post
    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!
    Why is your stomach so big?
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    [QUOTE=AlexParty;1315010]
    Quote Originally Posted by jpk View Post

    Why is your stomach so big?
    Haven't been able to poop for almost a month.
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    [QUOTE=jpk;1315663]
    Quote Originally Posted by AlexParty View Post

    Haven't been able to poop for almost a month.
    lol.... so you're an ecto too HUH?? Welcome to the club
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    [QUOTE=jpk;1315007]
    Quote Originally Posted by DaveWalton View Post
    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!
    Thank you! I prefer to leave my endocrine system alone until it's fully developed (aka when I'm at least 21) though. Maybe I'll give it a shot in a couple years! Thanks for the support and good luck to you as well!

    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.
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    Quote Originally Posted by AlexParty View Post
    the only thing I cook to make a bulk of is brown rice. Best way to get good complex carbs and fibers. You can make enough to last you a week and when you microwave it it tastes good. Everything else I cook on the spot because it takes like ass if I cook it before and put it in the fridge. I have tons of low fat cottage cheese, half a cup is 30g of slow protein, have that with a whole grain bagel which is 40g of carbs. I put low fat cream cheese on it for taste. i down the cottage cheese with water... I can go on for fast efficient dieting but most people here like the gourmet dinners with meat pastas and grilled steak. I ain't got time so I eat not to enjoy but for the body. When you get into the routine it'll be second nature.
    A few ideas here. Being a single parent of three teenagers with a 60+hr work week I have had to find anyway possible to save time. Here are some of my recomendations:
    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!
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    Quote Originally Posted by DaveWalton View Post
    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?
    You might want to try alternating the GVT with one of the 5x5 programs. I have trouble gaining quality weight also but the 5x5 is where I really started making my best progress.
    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)
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    [QUOTE=DaveWalton;1316590]
    Quote Originally Posted by jpk View Post

    Thank you! I prefer to leave my endocrine system alone until it's fully developed (aka when I'm at least 21) though. Maybe I'll give it a shot in a couple years! Thanks for the support and good luck to you as well!

    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.
    Sounds great. Yup as soon as you gained a lot in one week add 15-200 cals to your meal. What I've done is bought a weight gainer and just added a few scoops a day thats all. I monitor my body fat and weight each week after doing this to see if I am increasing my fat.
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    Quote Originally Posted by dawaro View Post
    A few ideas here. Being a single parent of three teenagers with a 60+hr work week I have had to find anyway possible to save time. Here are some of my recomendations:
    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!
    #4 is awesome, that's a great idea!. Ya with your schedule I can see why time is a factor. Wow you have guts to be doing that and good for you. It's definitely hard but next time I think it's too much I will just compare my time to yours. Raising 3 teenagers... wow.
  

  
 

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