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Old 07-03-2009, 08:01 AM   #1
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Default Bulking eating plan for an Ectomorph

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
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Old 07-03-2009, 12:35 PM   #2
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ectomorph?
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Old 07-04-2009, 11:06 AM   #3
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http://www.muscleandstrength.com/art...endomorph.html
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Old 07-04-2009, 12:23 PM   #4
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Old 07-04-2009, 04:38 PM   #5
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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
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Old 07-11-2009, 01:54 AM   #6
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Quote:
Originally Posted by 100pr00f View Post
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
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Old 07-11-2009, 03:27 AM   #7
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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.
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