One thing lots of people don't realize is that when your skinny and trying to bulk up, you can't gain muscle and reduce fat, your body needs the fat to burn the calories otherwise you just burn the muscle you put on. Most people who try to bulk get upset that they put on non muscle weight and give up, the fact is you have to put on fat.
I'm skinny, an ectomorph. (ectomorph = skinny, hard gainer. Mesomorph = those guys that are naturally buff, and endomorph = bigger guys.)
The best thing for an ectomoprh to do to put on muscle is make a plan of about 12 weeks, for the first 3 bulk, eat about 6 small meals a day + a good weight gainer such as ProLab No2 Weight gainer, its stacked full of BCAA (branched chain amino acids) plus about 600 callories a serving, you HAVE to put on more calories than you burn during the day. Also for ectomoprhs, don't do cardio, do not run, the sole purpouse of running is to loose weight, full out sprinting burns not only fat but muscle as well, a brisk walk burns just fat if done correctly but you need the fat. For the first 3 weeks just bulk, work out with large weights, about 3 sets and start with 10 reps, then add some weight and do 8 reps, then add some weight and do 6, this tears down muscle fibers and your body rebuilds them stronger over time. Also, key to building muscle is PROTEIN, your supposed to have 1.5 - 2 grams of protein per lb you wiegh.
After the first 3 months of bulking up and lifting, move to 3 normall meals a day or so, come off the weight gainer, and just do lots of lifting, this will turn most of the non muscle weight you gained into muscle, then after 3 weeks of cutting, repeat the 3 week bulk 3 week cutting process. Again, remember if your having a hard time putting on weight, do not run, and try not to do anything on an empty stomach.
As for endomoprhs, the best thing to do as for cutting down on the fat and gaining muscle, which unlike trying to put on weight is not only easier, but possible, the best thing to do is Cardio i.e. running, the thing ectomoprhs arn't supposed to do. But don't do it at the gym or whenever you feel like it, it really is almost a 100 times more effective if you do it after you get up, right when you get up on an empty stomach take a jog or a run, when you get home that shower will feel so good plus you burn nothing but stored callories, your not burning a stomach full of crap, keep lifting weights as well becasue you may not think it but weight lifting burns fat as well.
As for the Six pack, you gotta remember that you can't spot reduce, meaning you cant just burn the fat on your stomach, which is why the bullshit on tv makes me go insane, the "ab lounger" wtf, ab lounger? its bullshit don't listen to it, the visibility of your abs is in direct proportion to your body fat %. A real good % for some ripped abs but still a big mean guy appearence instead of that pussy model appearence is 8 % Invest in a good scale that uses information you plug in, like waist size, weight, chest size blah blah age hieght and all that crap and it'll measure your body fat for you, or a doctor/hospital can do it using calipers.
My schedule for the week is a dailey rutouine of eating which starts with.
8:00 2 eggs toast bacon orange juice and a ProLab No2 shake 1/2 serving (serving sizes are huge with this shit) and a glass of SANS V12 TurboCharged Creatine. A good Multivitamin pill (multivitamins are essential, its extremely difficult if not impossible to get all the vitaimins you need just from food in a single day) and a Flax Seed oil Pill (flax seed oil is awsome, it gives lots of essential fatty acids and its good for the heart)
10:30 - 11 = bowl of cereal + some milk
2 = Lunch, usually a decent sized sandwhich, somewhat healthy with some lettuce or some shit like that.
4 = glass of creatine followed by the gym. depending on what day it is work out.
8 = dinner, usually a bowl of pasta becasue it carboloads me for the next day and is good for putting on weight followed by another 1/2 serving of ProLab weight gainer to bring my day to a full serving.
Bed at around 11 or 12 with another small bowl of cereal at around 10 for a snack.
Mondays i usually work chest doing Bench press Incline bench Press and Decline bench press finishing with abs doing either weighted crunches or just kick ups.
Tuesdays i go bi's and tri's by doing curved bar curls, normall dumbell curls, preacher curls, Skull crushers for tri's followed by tri raises.
Wednesday i take off most of the time.
Thursday i do legs, calf raises, thigh raises, and a bunch of assorted crap my gym has.
Friday i do shoulders and back, shoulders are broken into three muscles, your posterior deltoid (the back part of your shoulders), your anterior deltoid (the front part of your shoulders), and your deltoid (the head of the muscle). I do lats and shoulder shrugs and other assorted stuff, lots of shoulder workouts workout your back as well, then i do pullups, not like pull myself up but a bench that faces up like this \ you lay on it facing down with your head at the top and you pull up a weighted bar, its good for your upper back.
saturday and sunday i take off cuz i'm usually doing something involving running around or something anyway. If you have any questions or want some details on any of the workouts (skull crushers) and the like, just lemme know. This is just what i've learned from my experiences at the gym and from having friends who are body builders and a friend who's division 1 college football.  |