Ectomorph lifting advice

rptastic · 2015-03-25T15:51:43+00:00

You're not a magical unicorn.

If you eat right and lift, you will gain weight.

Get your macros dialed in and lift. Try Starting Strength or Stronglifts. And stick with the program. You won't see results in a week or two. Do it for 3-6 months (and follow the program) and then switch if you feel a need.

Don't be one of those guys posting..."Bbbbut I followed the program exactly for three whole weeks and I didn't see any change. What new program should I try?"

Also, listen to /u/fentrix2 and post in /r/fitness or /r/stronglifts

fentrix2 · 2015-03-25T19:49:42+00:00

Do I have to do anything differently?

Yeah you have to post to /r/fitness instead.

Sepean · 2015-03-25T15:45:01+00:00

20 years ago, I was like you. Then I started lifting and I gained 20lbs in 8 months. It was like night and day with the girls.

Lift and eat right. There are many guides on how to bulk, and the diet part is very important, that is 70% of the effort. You need to eat, much more than you want to. Google dirty bulking/IIFYM if you can't stick to eating clean.

If you are willing to lift and diet, you are soooo close to getting strapped.

Hippostalker · 2015-03-25T16:09:56+00:00

SS+GOMAD

bertmaklinFBI · 2015-03-25T15:38:14+00:00

Do I have to do anything differently?

You need to have a healthy diet (protein+carb+vegetable) but to gain weight you need to up your protein+card intake. Protein allows you to gain lean muscle mass while carbs give you energy to workout and vegetables are necessary for overall body health (broccoli makes estrogen less effective)

Supplements are overrated; people will swear that creatine is a magical substance but any gains you make are from hard work and not just a supplement.

leftajar · 2015-03-25T19:35:04+00:00

First question: Do I have to do anything differently?

As far as programming, no. As far as food, yes. More of it, more consistently than others.

Second question: Do I need to incorporate supplements when I start lifting?

No, you don't need to. It just makes it a lot easier. Go here and enter the coupon code, "40off." You can literally get an 11-pound bag of whey protein for $50 shipped. (Check the different flavors to see which have 11-pound bags available.)

The only other supplement I'd recommend is creatine. Super-cheap, ample studies showing it does its job.

bertmaklinFBI · 2015-03-25T19:49:09+00:00

It is really not that difficult.

1) Pick a program. Lift consistently.

2) Eat what you are already eating except add a shake consisting of one serving of whey protein and 8 oz of milk. This will give you an extra 350 calories a day, putting you into a caloric surplus, but a low enough surplus that you dont get sloppy.

3) When progress or weight gain stalls, add another 250 calories to your diet. Rinse and repeat.

Senderious · 2015-03-25T19:50:22+00:00

Starting strength/stronglifts. Need I say more?

All_fixed_again · 2015-03-25T20:21:32+00:00

To start...a good Protein powder, Creatine...and compound lifts. Make sure you get into the gym at least 3 to 4 times per week. Once you are in a routine...then tune it to your needs

Space-Boy · 2015-03-25T19:38:13+00:00

3500 calories a day

PizzaTaster · 2015-03-25T17:12:39+00:00

/r/gainit

You mainly need to eat a lot of food. I'm 26, 6' and started at about 140lbs and am now about 185lbs of mostly muscle. It takes a while, you may get discouraged at first because you're not seeing as much improvement as you want, but it will get there, it just takes time for the muscles to grow. What really helped me get the amount of food per day I needed to eat was a very high calorie post workout shake.

2 scoops whey ( I usually use On Gold Strawberry)

2 cups milk

2 tbps almond butter

1 banana

1/4c Olive oil

Put in blender and blend.

Total is about 1500cal shake. WIth most of the calories coming from the good fats in all the added stuff and not from sugar like most of the "Gainer" shack mixes you can buy.

But really all you need is to just eat a lot if you can. Figure out what your calorie intake needed to maintain your current weight and then add on 500cal to that, everyday. You will gain weight.

And of course lift weights, a lot, at least 3 times a week.

Title	Ectomorph lifting advice
Author	synkangura
Upvotes	2
Comments	24
Date	March 25, 2015 3:22 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/309dpb/ectomorph_lifting_advice/
Archive Link	https://theredarchive.com/r/askTRP/ectomorph-lifting-advice.147332 https://theredarchive.com/post/147332

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