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View Full Version : Bulking eating plan for an Ectomorph


oldie
07-03-2009, 09:01 AM
im 22 and i weigh 8 stone 10 (122 pounds) im about 5 foot 7 tall with around 16% body fat. i find it real hard to gain weight, but i still workout using free weights at home eventho im not on an eating plan or taking protein shake or anything. i just get toned and maybe add an inch or so to my arms, legs, shoulders & chest.

is anyone else in the same situation or can anyone help me out on working out an eating plan of somesort for me.

any help is much appreciated, thanks

netscape check two
07-03-2009, 01:35 PM
ectomorph?

oldie
07-04-2009, 12:06 PM
http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

Slide
07-04-2009, 01:23 PM
ahahahah

100pr00f
07-04-2009, 05:38 PM
if ur not gaining weight..ur not adding inches to ur arms lol

u need to around 3000 calories or more...depending what ur doing all day..at a 40% protien 20% carbs 20% of fat

smoking weed will wreck ur gains..so stop haha

Sheep Shifter
07-11-2009, 02:54 AM
if ur not gaining weight..ur not adding inches to ur arms lol

u need to around 3000 calories or more...depending what ur doing all day..at a 40% protien 20% carbs 20% of fat

smoking weed will wreck ur gains..so stop haha
What's the science behind the latter claim? In what way is weed muscle atrifying?

Also to the OP; I'm an ectomorph, was consuming 4,000 calories a day, and smoking weed before meals to build an appetite (also included drinking two 700 calorie shakes a day), went from (6'2") 155 to my peak of 180.

Stick to it guy.. olive oil, fish oil, 40p/30c/20f, complex carbs before your workouts to not tap into protein reserves [as much], protein within a half hour post-workout. All I can say for now, most of it is probably obvious.

If you have trouble having an appetite for 3-4k calories a day, play some sports or do cardio, just ensure your losses are compensated for in your meals.

Peace godd

Suga Duga
07-11-2009, 04:27 AM
Socialist already gave you some good tips.

here's some more:

stop counting the calories. its alot more important what you eat at what time of the day.

try to eat 5-6 times a day. keep your carbs around your workouts, eat 2g of protein per lbs. keep the healthy fats high (olive oil, linseed oil) - and I really mean high, about 120g a day.

I'm not a fan of working out at home, simply b/c I doubt you have the equipment (powerrack etc.) to do heavy movements safely (deadlift, squat, pendlay rows etc.)

posting up your current diet would help to fix some things.