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I am an ectomorph. I have been 115 since the age of 14 i am 5'7 tall. I wish to gain a few pounds and get a swimmers build (not bulky) but i dont know when/where to start and need your help.


I have given a diet plan by a nutrionist:
exercise 3 times a week for 30 mins.
eat 3 large meals and 2 hefty snacks

BFast:
option 1: Protein shake (Chocolate milk or carnation instant bfast) + fruit + cheerios Bfast bar
option 2: Cereal + milk + fruit + breakfast bar

Lunch:
1.) PB sandwich on wheat bread + fruit + chips
2.) Leftovers
3.) Froze lunch?

SNACKS: Make trail mix - nuts, dried fruits... string cheese

Dinner
1.) rice, chicken/meat + vegetables (baby carrots)
2.) Pasta with tomatoe sauce and ground beef and side salad + garlic bread.

Late Dinner
1.) omellete + toast

NIGHTIME SNACKS: ice cream, nachos + cheese, jello, cereal, cheesecake, ice cream + milk + PB + banana

*if still hungry, add food rich in protein?
take one multivitamin a day and a calcium supplement

ADD MORE FOOD as ADD MORE EXERCISE
WEIGH SELF every 2 weeks.

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does this food intake sound good? what exercise can i do? should i follow the 12 week exercise program realjock.com offers? whats a creatine or whey protein powder is for and when do you take em?

Google "Vince Delmonte"

I know I keep making references to him (on these forums, and elsewhere). Sorry. It's just I think he's amazing, and has a lot to offer guys like you and I. I've bought his program - will be starting it later this month (too many distractions until then). He's on Facebook, too.

are you sure?? the website looks real ghetto..

i dont want to get as big as he is though

I am an ectomorph and took forever to put on weight. the key is to eat eat eat, and protein, protein, protein (meats, shakes, etc...). honestly that helped me the most when i was working hard to really gain. I know u want more, but that is basically it, at least for me.

The Vince DelMonte program is fine, nothing miraculous. It helped me gain ten pounds and then I hit a major plateau that I did not break until I hired a trainer. His workouts are too long and get really, really repetitive. You're doing the same (alternating) workouts for weeks and weeks on end. Plus, he does that whole bullshit thing all these trainers do where he pretends he's getting hundreds of e-mails per day and that he's just! now! doing some sale that's always offered. I wouldn't call it a scam but it's not going to be that much help unless you come to it already stacked with a lot of lifting knowledge - i.e. perfect form, tempo, etc.

Scrawny to Brawny by Dr John Berardi is an excellent book on this subject.

I concur with edgey above... i picked up that book and its helped a lot. I don't follow the plan, but the information inside helped me understand my body better. I'm currently on the first workout plan in Arnold Schwarzenegger's book "The New Encyclopedia of Modern Bodybuilding".

Focus on the big compound lifts, and really work on your form because skinny guys can tend to have a lot of skeletal alignment issues.

You need to eat like it's your job. That's a pretty wussy diet plan. You'll NEVER gain any weight eating that little.

is this a good place to plan meals? http://www.mypyramidtracker.gov/planner/index.aspx

When I first started working out, one of my favorite sites to gather information was www.abcbodybuilding.com

There are tons of articles and sample meal plans. Plans for both bulk and cut cycles. Go young grasshopper, learn.