alright, so i'm your typical 16-year old ectoderm bodytype. 5'10, 140 lbs, and i've been lifting all summer (about 2 months), doing a lift routine i was told would give me much better gains; arms on monday, legs and core on tuesday, back and traps on thursday, and chest on friday.
i seem to (slooowly) be getting bigger, and leaner, but everytime i step on a scale, it's always 135-140 lbs. this has been going on for the whole summer, and i've been slowly building up the courage to ask for help.
i'd bought a jar of creatine (to my displeasure), and protein powder yesterday, so i'm hoping that'll help a bit.
so, if anyone has any suggestions as to what i'm doing wrong, PLEASE tell me.
It all starts and ends with diet. POst diet.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
oh, alright. up until a couple of weeks ago, i ate fast food alot (fried chicken, hamburgers...), along with alot of subway, which i thought was good.
but then i got wise and started eating either peanut butter or tuna fish sandwiches at home, or subway.
it's always been 3 meals a day, with an occasional donut in the morning.
Your routine isn't really appropriate, either. You don't need a bodypart split.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003
Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock
how many times can you work out. trying to get bigger,
[QUOTE=everytime i step on a scale, it's always 135-140 lbs. this has been going on for the whole summer, and i've been slowly building up the courage to ask for help.
Whole milk, steaks, pasta, rice, potatos, whole wheat bread, natty peanut butter, 10 hours of sleep every night, and Deadlifts, Squats, Bench Press, and Overhead Preses.
ElGringo, you sound like ME between the ages of 18 and 27. The problem was exactly what the others alluded to: NOT EATING ENOUGH.
Go to www.fitday.com Set up an account. Track your calories for a few days. You'll find that you probably aren't getting enough in to gain any appreciable weight. The key to gaining weight is eating calorie dense foods and eating them constantly throughout the day. Figure out a way to make it happen. Make it happen EVERY DAY. It does no good if you are not consistent. Drop any excess cardio, too, if you have to.
Learn how to eat properly and the results will follow as long as you are following a reasonable training program.
The key is eating more. The world's greatest workout won't mean dick if you aren't eating enough to support weight gain. It's the key for guys like us, and really anyone trying to gain weight.
Here's the specifics of what you need to do. I wrote most of it in response to someone else who asked the same thing you did:
Track your calorie intake. You need to eat a diet that is about 500 calories above your maintenance level (which would basically be an amount that causes you to gain 1 pound per week). You need to do this consistently, as in every single day.
Divide those calories up over the course of 5-8 smaller meals per day rather than 1-3 bigger ones.
Eat 1 gram of protein per pound of body weight. If you weigh 140lbs, eat 140 grams of protein each day. Get this protein from chicken breast, turkey breast, fish (any kind), lean meats, eggs/egg whites and, if needed, a protein supplement.
Get 25-30% of your total calorie intake from fats such as nuts (any kind), 100% natural peanut butter, fish, fish oil, flax seed oil, olive oil, canola oil.
Get the rest of your calorie intake from mostly complex carbs like brown rice, whole wheat bread, oatmeal, beans, vegetables, fruits.
People will tell you to "eat everything in sight" or "eat like a horse" or "stop posting and start eating." While just eating more is what will cause weight gain, the specifics I mentioned above will ensure that most of that weight gain is muscle rather than fat.
Combine this type of diet with a workout comprised mostly of big compound movements (squats, deadlifts, bench press, rows, pull ups, dips, overhead press, etc.) and work your ass off to make some form of progress on each exercise (5 more pounds, 1 more rep, whatever) as often as possible while still keeping your form perfect.
It took me years of wasted time to finally learn all of the above and start putting it to use. Here's your chance to not be like me.
i appreciate it, really. it's much more comforting to get advice from someone who's been through the same.
ok, so here's my new diet:
145 grams of protein daily (75% fish, 25% beef)
3500 calories total; 1050 from clean fats, 2450 from complex carbs.
i'll get to work on my new lifting routine as fast as i can. but one thing i need to know is, do i need to isolate my arms to get a decent bicep/tricep workout? or is there a compound excersise for that?
Chins, rows, military press, bench press... tris and bis get hit just fine.
alright. i'm still kind of iffy about doing the compound excersises. from what i've read about ectoderms, they need to isolate as much as possible.
don't get me wrong. i do compound excersises. my entire leg routine revolves around full squats, my back routine on deadlift and pullups, and my chest routine on bench.
and i'm getting close to changing it up. i just don't want it to be completely compound.
You might like my split. I tack on a little direct bicep and tricep work with leg days.
Psssst it's "ectoMORPH", and it just means you need to eat more.
haha i'm going to feel a little wierd doing a routine called 'baby got back', but i'll go for it.
and i just like the feeling of being sore. football does that to a person.
Call it BGB - everybody else does.
You find the article?
yes ma'am, i did. you really know your stuff.
i like the way you put chest and back together. aaaand i think i just fell in love with this workout.
is this a mass building routine or just for fitness?
It's mass building IF YOU OVEREAT!
The way it's set up, if you do the optional 3x12 stuff AND OVEREAT, you should see some very good gains.
If you do it with just the 5x5 and the 3x8 (dropping it down to 3x5 and 2-3x8) and ditch the direct arm work, and UNDEREAT, well, that's how I fly for most of my cut.
Track your food daily. If you don't gain, add another 500 calories to your day and see what happens.
Enjoy your bulk!