The live of an ectomorph

[martijn]

Okay, before someone starts complaining about the title of my journal: Nobody is 100% ecto-, meso- or an endomorph. I just fit the profile of an ectomorph so well, this title is not missed placed

My diet:

7 - 8 AM:
5 slices of brown bread.

10 - 11 AM:
5 slices of brown bread.

1 - 2 PM:
4 or 5 slices of brown bread.

4 - 5 PM:
4 or 5 slices of brown bread.

7 - 8 PM:
Some meat, 3 or 4 potatoes and some vegetable.

9.3 - 10 PM:
4 pancakes and a wheyshake mix the milk.

This is what I put on my bread:
Ham, hazelnut paste(an 1 on 1 translation from dutch), sandwich spread, peanut butter and honey.

A half hour after my training I take a protein shake mix with milk.

My current training’s routine:

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day1:

Legs
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Squat
15 reps/70KG, 12 reps/90KG, 10 reps/110 KG, 12 reps/90KG, 15 reps/70KG
70 KG = +- 154.4 LBs , 90 KG = +- 198.5 LBs, 110 KG = +- 242.6 LBs
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Leg curls(one leg at the time to keep them symmetrical)
10 reps/20 KG, 10 reps/20 KG, 10 reps/20 KG
20 KG = +- 22 LBs
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Standing calf raises
30 reps/bodyweight+70 KG, +-25 reps/bodyweight+70 KG, +-20 reps/bodyweight+70 KG
70 KG = +- 154.4 LBs
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Shoulders:
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one-arm side cable laterals
10 reps/15 KG,10 reps/15 KG,10 reps/15 KG
15 KG = +- 33.0LBs
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day 2:

Chest:
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Barbell flat bench press
10 reps/60 KG, 10 reps/65 KG, 10 reps/70 KG
60 KG = +- 132.3 LBs, 65 KG = +- 143.3 LBs, 70 KG = +- 154.4 LBs
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pec-deck
10 reps/55 KG, 10 reps/55 KG, 10 reps/55 KG
55 KG = +- 121.3 LBs
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Incline dumbbell press
10 reps/24 KG, 10 reps/(24 or 26 KG), 10 reps/(24 or 26 KG)
24 KG = +- 52.9 LBs, 26 KG = +- 59.3 LBs
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Shoulders:
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Front dumbbell raises
10 reps/10 KG,10 reps/10 KG,10 reps/10 KG
10 KG = +- 22.0LBs
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day 3:

rest
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day 4:

Back:
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Wide-grip chins to the front
10 reps/bodyweight(duh!), 10 reps/bodyweight, 10 reps/bodyweight

or

Lat machine
10 reps/65 KG, 10 reps/70 KG, 10 reps/75 KG
65 KG = +- 143.3 LBs, 70 KG = +- 154.4 LBs, 75 KG = +- 165.4 LBs
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Seated cable rows
10 reps/80 KG, 10 reps/90 KG, 10 reps/100 KG
80 KG = +- 143.3 LBs, 90 KG = +- 198.5 LBs, 100 KG = +- 200.5 LBs
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Seated cable rows, but with one arm at the time
10 reps/45 KG, 10 reps/50 KG, 10 reps/55 KG
45 KG = +- 99.2 LBs, 50 KG = +- 110.3 LBs, 55 KG = +- 121.3 LBs
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Shoulders:
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Seated bent-over dumbbell raise
10 reps/10 KG,10 reps/10 KG,10 reps/10 KG
10 KG = +- 22.0LBs
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day 5:

rest
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day 6:

biceps:
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seated dumbbell curls
10 reps/16 KG, 10 reps/16 KG, 10 reps/16 KG
16 KG = +- 35.3 LBs
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preacher bench with dumbbell
10 reps/14 KG, 10 reps/14 KG, 10 reps/14 KG
14 KG = +- 30.9 LBs
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triceps:
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One-arm Triceps cable pressdowns
10 reps/20 KG, 10 reps/20 KG, 10 reps/(15 or 20) KG
15 KG = +- 33.0 LBs, 20 KG = +- 44.1 LBs
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Dumbbell extensions
10 reps/12 KG, 10 reps/12 KG, 10 reps/12 KG
12 KG = +- 26.5 LBs
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day 7:

rest
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Abs I train when I like to do them. My routine from them is:
Crunches
30 reps, 30 reps, 30 reps
Vertical bench Crunches
25 reps, 25 reps, 25 reps

Some extra info about me:
23 years old
training for 16 months
started with a bodyweight of +-60 KG/132.3Lbs now +-76 KG/167.6LBs with body fat +- 9 or 10%(It must be measured soon, so I have a more accurate number, because it could be higher than 10%)

Also the reason why I begin to train, I got Crohn’s disease. I hope this is the first and the last thing I will say about in this journal.

[Jane]

Are you sure you're getting enough protein? :scratch:
Those carb-only meals aren't really a good idea...better to have a protein/fat or carb/protein mix.

[martijn]

My protein is above 170 gr. +- 6 OZ, that is more than 2 gram/ 1 KG of my bodyweight. Also I can eat what I want, but do not get fat. So I only count the protein I get through the day, most of the protein I get is after training, so it will not be used of energy.

[martijn]

I kept to my diet, but did something different at the gym. I did not feel like doing legs to day.

legs
squat
20/50KG, 20/60KG, 20/60KG

chest
Just like my chest day of my routine.

Maybe I will change my training routine and diet. I want to drop my bodyfat to +- 7%, and I done my routine for 6 weeks, so the time is here to change it.

[Reinier]

you need to spread your protein over the day and eat some every few hours or you will be in a constant state of catabolism.

[Reinier]

also bread isn`t the best choice for a carb source.

[martijn]

Originally posted by Reinier
you need to spread your protein over the day and eat some every few hours or you will be in a constant state of catabolism.

You really think so? I don' t. I do not know how you look at your food, but everything, except fruit, is a source for amino' s -> protein. When you look at calorie of bread, you will see that it gives me between the 6 and 9 gram of amino's per 100 gram. By eat some kind of meat or sandwich spread I will get every amino there is. Because you will need every amino there is if you want to build some muscle. So if you look at my diet at a protein level, yes you will think Ï do not get must protein, but at an amino level it is okay.
The main reason why I eat more protein after I train and before I go sleeping is because my body is growing more during the night than when I am awake.

[martijn]

Originally posted by Reinier
also bread isn`t the best choice for a carb source.

Huh? +- 80% of bread (moet je wel volkoren brood eten)are carbs.

[martijn]

I do not know what is wrong with me today, but most people did not even say hello to me, but move in a big circle around me. Maybe they seen a sign on my head that said: F*ck off, I am training!. I did not seen it in the mirror.
I made a little changes in my diet, because last night I almost thrown up when I ate my pancakes(I have been eating pancakes for the last 6 months each night, and my parents were going after a week or 5 like: boy, are you not getting sick of those pancakes by now? Why are you eating those pancakes? Are we not buying you enough food?). So I will eat some eggs with 4 slices of bread instead. I lower my fat this way and get some more protein.

My new diet:

7 - 8 AM:
5 slices of brown bread.

10 - 11 AM:
5 slices of brown bread.

1 - 2 PM:
4 or 5 slices of brown bread.

4 - 5 PM:
4 or 5 slices of brown bread.

7 - 8 PM:
Some meat, 3 or 4 potatoes and some vegetable.

9.3 - 10 PM:
4 slices of brown bread, and a protein shake mix the milk.

This is what I put on my bread:
Ham, hazelnut paste(an 1 on 1 translation from dutch), sandwich spread, peanut butter, honey and 5 eggs.

I did my back day today, but did for shoulders I did side raises.
I couldn' t train my back with more weight, than I posted in my first post, because of a strain muscle in my back.

[Reinier]

yes bread has loads of carbs. however they arent the best carbs like in brown rice and oats.

sure bread has some protein but far from sufficient to be the only source of it for so long.

also it seems to me your eating very little fat. you need to get enough mono- and polyunsaturated fatty acids in to keep your hormone levels good.

[martijn]

I am taking two oils to get omega 3 and 6, but I just did not mention it.

[martijn]

Did not train today, but rest. My diet was just like I posted in my fist post, but I ate 3 eggs during the morning and mid-day and in the evening 2 with 2 slices of bread. So that make 5 eggs today. I am going to take my last shake now and go to bed.

[martijn]

Trained my arms and abs. Nothing special about it.

[martijn]

Resting day today and tomorrow also. Maybe I will start next week with the training routine that is called "5 plus 5 reps". I will put the routine and it rules here tomorrow.

[martijn]

Today I began with the 5 plus 5 reps principle. It is simple to do. Each sets consist of 10 reps. Just make 5 first reps normal, and between making the last 5 take 5 sec. rest but you keep the weight in your hands, in the begin position. Because this was the first time I tried it I took 5 sec. of rest, but someone with more experience can take 10 sec. of rest.

I trained my chest today. I done the exercises I posted in the first post, but with the 5 plus 5 principle.

I made a little change the pec-deck:
10 reps/50 KG, 10 reps/55 KG, 10 reps/60 KG
50 KG = +- 110.25 LBs, 55 KG = +- 121.3 LBs, 60 KG = +- 132.3 LBs

[martijn]

Okay.. next little update... yesterday I trained my back with the 5 plus 5 principle. It was not funny. Especially when I had 100KG hanging in the air with Seated cable rows. I did the set, but it felt like my arms where ripped in two.
There is something else not right with this routine. When you, for example, are doing bench presses and rest 5 or 10 secs between the reps, you are locking up your joints of your arms. This will causes that you carry the weight with hour bones instead of your muscles.
So I think this was a nice try out of the routine, but if I am not happy with the routine the body will not react to it in a good way. So I will look for another routine, or make one up.

[martijn]

I trained my legs today. I could not go as heavy af planned, because of hay fever. So I squated 15x60KG, 12x80KG, 10x100KG, 10x80KG and 10x60KG. leg curls 10x20KG, 10x20KG, 10x20KG with one leg. The last exercise was calf raises with 75KG extra of wieght on the shoulders. 3 sets of 20 reps.

[martijn]

A little update. Trained my arms. I will keep rest the next 4 days. Than I will start a routine based on what dr. squat says about hardgainers.

http://www.drsquat.com/index.cfm?action=viewarticle&articleID=15

[martijn]

I have made some changes, because I want to weigh more than 80 KG by the end of the summer.

My new diet:

6 AM:
whey-protein shake mix with milk

8 - 9 AM:
2 slices of brown bread.
100 gram pasta
1 egg

10 - 11 AM:
2 slices of brown bread.
100 gram pasta
1 egg

1 - 2 PM:
2 slices of brown bread.
100 gram pasta
1 egg

4 - 5 PM:
2 slices of brown bread.
100 gram pasta
1 egg

7 - 8 PM:
Some meat, 3 or 4 potatoes and some vegetable + 1 egg.

9.3 - 10 PM:
100 gram pasta
protein shake mix with milk.

A half hour after my training I take a whey-protein shake mix with milk.

protein: 32 + 45 + 32 + 97,2= +-206,2 gram

carbs: 81 + 356,25 = 437,5 gram

My new routine:

day 1 rest
day 2 chest, biceps
chest: exer. 3, set 3, reps max. 10
bi: exer. 2, set 3, reps max. 10
day 3 back, triceps
back: exer. 3, set 3, reps max. 10
tri: exer. 2, set 3, reps max. 10
day 4 legs
squat: reps: 20, 15, 10, 15, 20
legcurls: 3x10 reps
calfs: 3x25 reps
day 5 chest, biceps
chest: exer. 3, set 3, reps max. 10
bi: exer. 2, set 3, reps max. 10
day 6 back, triceps
back: exer. 3, set 3, reps max. 10
tri: exer. 2, set 3, reps max. 10
day 7 rest

Yesterday I started with my new routine, and I did:

Squat
17x70 KG, 12x90 KG, 8x 110, 12x90 KG(Did not do as well as planned)
leg curl
3x10x20 KG per leg
calf raises with 70 KG weight
3x25

Then I did one arm side cable laterals 3x10 with 15 KG.