Weight Gain 101
This is for all Ectomorphs. Yea you. The thin, skinny, tall, flat chested, rapid metabolism, nervous, canít sit still Ectomorph. You want to gain weight?
If youíre not gaining weight, youíre not eating enough. You need to determine how many calories youíre taking in. Weigh yourself on day 1 first thing in the morning on an empty stomach. Keep track of all the calories you eat for 14 days. On day 15 weigh yourself again, if your weight has not changed by plus or minus 2 pounds this will work. Add up the calories for each day and divide by 14. The number you come out with is how many calories you need to eat each day to maintain your current bodyweight. Now to start gaining weight you need to add 300-500 calories to this number. Go 7 days then weigh yourself again. Slowly up the calories until you see an increase in weight.
Only try to gain 1-2 pounds a week. More than this on a consistent basis will lead to more increases in fat than muscle. Check your progress every 4 weeks with skinfold calipers and a cloth tape measure. If youíre desperately thin, a 10-pound increase consisting of 5 pounds of fat & 5 pounds of muscle is ok. A 2:1 ratio of muscle to fat would be ideal. Dont be afraid of increases in fat. As long as itís not settling solely around your waist youíre ok.
There are 8 basic components of nutrition.
Calories Ė besides what was mentioned earlier, you should be eating at least 6 times a day every 2-3 hours. A rough example would be 7:00am, 10:00am, 1pm, 4pm, 7pm, and 10pm.
Protein Ė 1 gram per pound of bodyweight. popular choices are chicken, turkey, eggs, cottage cheese, yogurt, peanut butter, milk, whey, lean cuts of red meat, fish
Carbs Ė 2.5 to 3 grams per pound of bodyweight. popular choices are whole grain brown rice, sweet potatoes, veggies, beans, whole grain breads and cereals, yams.
Fats Ė 20-30% of total caloric intake. good fats can be found in meat, fish, canola and olive oil, nuts, seeds, legumes, and sesame and soybean oil.
Water Ė 1 gallon a day.
Fiber Ė 20-35 grams daily.
Vitamins & Minerals Ė this is easily covered with a daily multi-vitamin/mineral.
Supplements besides a multi-vitamin:
If you cant eat enough calories or meals you should consider using a weight gainer or high calorie MRP.
If you canít eat enough protein you should consider using a protein powder.
Donít believe the BS in the muscle magazines about supplements. Get the 8 basics of nutrition down pat.
After your workouts get in some fast acting carbs and whey.
These ideas will not turn you into a 220 pound ripped ultra low bodyfat % hulking monster of muscular might. If you weigh less than 150 pounds you should successfully reach 170-180 pounds, but give it plenty of time. When you get to this point, where you go from there will depend on genetics.
If this doesnít saturate your brain, here are some links you may find useful:
Nutrition was covered in part 1, this concerns training. This concerns the Ectomorph.
Most training programs you see are not meant for you:
No 3 on, 1 off, 2 on, 1 off or whatever training split
No training twice a day
No ďIím using Cutlers leg routine from flex cause Iím going to kick his ass in 6 monthsĒ
No drop sets, supersets, strip sets, descending sets, pre-exhaust sets
No chest shoulder workout consisting of flat bench for whole chest then incline bench for upper chest then decline bench for lower chest followed by flyes and crossovers then shoulder press for shoulders followed by
front raises for front shoulder, side laterals for side shoulder then rear
laterals for rear shoulder
No 2-hour training sessions
No training just arms and chest unless the woman you desire gets horny from looking at a light bulb which what youíre going to look like.
Pretty much all routines you see. Training programs for an Ectomorph have to be short and intense. Get in, workout, get out, and then get plenty of rest and nutrients before next training session. Take at least 1 day off between workouts, 2 would be better. This would have you training every 3rd day.
These are the exercises you should concern yourself with: Squats, deadlifts, bench press, shoulder press, chin-ups, bent over rows, upright rows, cleans, hack squats, dips, stiff-arm pullover, stiff leg deadlift, dips
These are called compound movements because they hit more than one bodypart. Donít waste time on isolation movements. These hit one bodypart and are useless for a beginning Ectomorph.
If your arms are less than 15 inches, donít train them directly.
If your chest measures less than 40 inches, do presses and dips only.
If your calves are less than 14 inches, donít train them directly.
Learn the mind-muscle connection (no, not the rock and sock connection). Donít just lift the weight from point A to point B. Make the muscle work throughout the entire range of motion. Concentrate on the quality of each rep rather than on quantity of weight. If you canít feel the muscle working and cramping as the set progresses, youíre probably using too much weight.
Your workouts should last between 45-90 minutes. Realize that no matter how perfect your diet may be, or what great super spectacular wonder most efficient so called miracle muscle enhancing supplement youíre taking, you wonít grow unless you abide by these guidelines.