please help us Ectomorphs!

S

someguy

0
ive been reading throught this forum and theres some great information here! there was one that was about gaining weight/muscle it had tons of great info 'cept one thing was missing.
a good work out routine for a Ectomorph(skinny ass guys) so could some one help me out and all the other skinny guys out there by posting a good work out routine for 4 - 6 weeks to follow.
i would like to go from 147 pounds to like 170 pounds. this would be very appreciative.
 
eat eat eat...

I went from 158lbs to 170lbs in 2 weeks. Might want to go to your doctor and see if he can prescribe you anything to help you eat more, I am taking Megestrol and it works great. On a normal day this is what I eat:

Breakfast: 7:30am
1-2 cans of Tuna
1 bagel
2 slices of toast
1 protein bar

10:30am
Double Whopper with cheese from Burger King (1000 calories)

11:30am
Chicken sandwich
fruit cup

1:30pm
2 bowls of oatmeal
fruit cup

4:30pm (pre workout meal)
salad

Post workout:
protein bar

7:00pm
pasta
potatoes

10:00pm
snack of some sort, usually chili


Make sure you eat alot of protein....I try and eat 1g protein per lb of body weight to gain muscle mass. Seems to be working. My workout consists of the following for this month (I change it each month to work different muscle groups)

Monday, Wed., Friday
Squats
Toe Raises
Shoulder Shrugs
Skull Crunchers
Chest Fly
Chest Press
Curls

I try and not workout over 45minutes at a time as I read somewhere where it does you no real good to workout for longer if you are working out hard. Also, make SURE you get 7-8 hours of GOOD sleep each night......this helps build muscle.....
 
jp, you beat me to it. :)

someguy, i know how you feel. i started at 125lbs, 5% bodyfat with 12" arms, 10" calves and a 34" chest.

best i ever got was 180lbs, 10% bodyfat, 15" arms and calves and a 40" chest.
 
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