Best Way for An Ectomorph to Gain More Muscle Mass?

  • Posted by a hidden member.
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    May 08, 2016 9:00 PM GMT
    What's the best way to start to put on more muscle mass? I'm making it a goal to change my ectomorphic (skinny) body type into something more toned and add a bit of definition also.

    Eating more calories from whole wheat breads and pasta? Should I start a workout regime while doing this or wait until I start putting on extra weight? I imagine working out first will just burn tons of calories resulting in weight loss so it may be more efficient to store up some extra calories.

    Any advice?
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    May 09, 2016 4:11 PM GMT
    For those of us genetically geared to be lean, there aren't many options to actually increase mass. It's tough to defy this genetic aspect. Just as it is tough for an endomorph to become ripped and defined (as you probably are, though not the muscle size you want) - that takes a strict diet and specific workouts - think bodybuilder's routines.

    A long process (years) is to eat high-quality calories (good balance of carbs, fats, protein - but increase your protein) in large quantities while following a gym routine aimed at building bulk/mass (generally speaking few reps, high weights, sets of 4-6 per exercise - tearing down muscle with the heavy work load, then having it rebuild). I used this process and put on 18-22 lbs over 4-5 years - hit a max weight of 187. Have since stopped of working out like that and have lost ~17 lbs.

    The other option is to use creatine, steroids, etc. Similar to the other process, one you stop using the supplements, your weight will most likely drop. I've never tried this approach. The drawbacks of hormonal/emotional rollercoasters, skin problems, possible damage to internal organs, etc., has never been worth the outcome (bigger muscles) for me.

    Good luck with it! Sometimes we just have to accept certain aspects of ourselves. One good outcome of the approach I used is my strength has always belied my size, so whether working out with friends or doing physical labour, I've always surprised people with how much I can lift, and my muscular stamina. I'm guessing you have a high level of stamina, too. Seems to come with the lean 'farmer's build'.
  • thadjock

    Posts: 2183

    May 09, 2016 8:59 PM GMT
    CrabNebula saidFor those of us genetically geared to be lean, there aren't many options to actually increase mass.


    i have first hand knowledge that this is factually accurate.

    My body has an equilibrium and even though I can temporarily alter it by eating tons of protein, calories and high fat, workout like crazy and add some mass, I feel like crap and I can't keep doing that.

    when i was younger i wanted to get big, but now i'm just glad i'm not on the endomorph side of things, being thin is your friend as you age.
  • Posted by a hidden member.
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    May 09, 2016 11:10 PM GMT
    Even if OP has the best nutrition and supplements that money can buy; the best personal trainer making his training routines and pushing him to the maximum intensity; even if OP does nothing in life but to train, eat and rest and on top of that he uses the most powerful steroids that man can make...

    Even with all that, OP is doomed to be thin for several years for the simple fact that his towering height will make any gain he makes look like a drop in an ocean.

    OP will need to gain upwards of 60lbs LEAN just to look toned -- not the kind of gains you can make if you have just a passing interest in bodybuilding and nutrition.
  • Posted by a hidden member.
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    May 10, 2016 3:31 AM GMT
    You've had 4 years since you last posted this same question. Whatever it is you've not being doing in all that time start doing it.


    http://www.realjock.com/gayforums/2433750/
  • badbug

    Posts: 800

    May 10, 2016 7:11 AM GMT


    Here is an old website but the information is pretty much still the best way to achieve your goals.

    http://www.fastmusclegain.com/

    Here is another site with more simple to read basic steps:

    https://www.maxinutrition.com/nutrition/mass-and-size/nutrition-tips-to-increase-mass-and-size

    Just ignore the fast part, that is more of a sales pitch for the secret information. Just mine the website for the information it offers for free.
    Also creatine and glutamine are pretty much useless for your purposes, you would be better off spending the extra money on broccoli and 1 gram of protein per pound of body weight is enough unless you are using roids. You don't need to use roids unless you want to get up into the 220s for someone your size.



    Those are some pretty basic places to start to get your fundamentals. Vit B-12 and B-6 and Vit D3 are hard to get from foods, so use those in reasonable doses.



    So the best way, is to learn. Get out there and apply that knowledge until you find out what works best.


  • Posted by a hidden member.
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    May 10, 2016 11:47 PM GMT
    It's not the first time OP does this question and I believe he's crossing his fingers hoping that someone will come along and tell him a way to look the way he wants to look without strenuous dedication. There is no such a thing when you're 6'5 starting at such low weight.

    OP will have to gain double to get half the results of a 5'9. The potential for frustration is immense. This is very hard to comprehend for shorter guys: the investment x return ratio becomes worse and worse the taller you are. 30lbs of extra muscle for OP will barely change him but he will have to invest as much as anyone to gain that lean weight. 60lbs from now he will have to be a serious bodybuilder to gain and keep that mass, yet he will still look lanky. A 5'9 gaining that weight could probably compete.

    It's silly to throw bodybuilding tips to OP who has a much bigger fish to fry: managing his expectations. He has yet to realize the mammoth task ahead of him.
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    May 11, 2016 12:17 AM GMT
    Erobert saidWhat's the best way to start to put on more muscle mass? I'm making it a goal to change my ectomorphic (skinny) body type into something more toned and add a bit of definition also.

    Eating more calories from whole wheat breads and pasta? Should I start a workout regime while doing this or wait until I start putting on extra weight? I imagine working out first will just burn tons of calories resulting in weight loss so it may be more efficient to store up some extra calories.

    Any advice?


    Yes, first of all: the opposite of everything you wrote.

    "Should I start a workout regime while doing this or wait"
    Wait for what? Do you not already lift weights? How are you going to add muscle if you don't have a strength training routine? The answer is that you can't, so--by all means--yes, start one. But don't do it haphazardly, actually look up workout routines that cover all major muscle groups for the week.

    Also, you'll need to consume 2g of protein per pound you weigh. At least.

    Do NOT get "more calories from whole wheat breads and pasta", those carbs aren't going to put muscle on your body--only protein will do that. Carbs are good for giving you the energy to workout, though, but should be eaten in moderation.
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    May 11, 2016 12:21 AM GMT
    CrabNebula saidFor those of us genetically geared to be lean, there aren't many options to actually increase mass. It's tough to defy this genetic aspect. Just as it is tough for an endomorph to become ripped and defined (as you probably are, though not the muscle size you want) - that takes a strict diet and specific workouts - think bodybuilder's routines.


    Tough? Sure? It is for anyone trying to achieve a lean and muscular physique. For some guys (like the OP) the tough part is just eating enough and getting the right amount of protein. For those of us on the opposite end of the spectrum, the putting on the mass is the easier part, but the keeping lean by consuming enough protein but not too many carbs/fats is the super difficult part. They're both difficult, but they're surmountable.
  • badbug

    Posts: 800

    May 11, 2016 4:10 AM GMT
    Also, you'll need to consume 2g of protein per pound you weigh. At least


    Only if you are juicing.

    0.8 is the high end in virtually every study ever done. More isn't bad or anything, i am not one of those people, as long as you drink enough water, but 2g per pound is for people who are juicing. Your body can only absorb 10grams of protein an hour. Eating too much protein is pointless unless the protein itself is cheaper than other types of calories.



    It's silly to throw bodybuilding tips to OP who has a much bigger fish to fry: managing his expectations. He has yet to realize the mammoth task ahead of him


    Dude is 6'5, not 7'7. And the fact he's skinny to begin with just means it'll be easier and seem much more dramatic to his eyes when he starts packing on weight. He wants to get a bit more muscular, not win Olympia. His task is not Mammoth at all if he just eats his protein every 3 hours, eats his damn vegetables and lifts heavy and gets his rest.


    Though i do agree it seems like he doesn't give too many shits and is just looking for a magic pill.

  • Posted by a hidden member.
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    May 11, 2016 10:57 PM GMT
    @badbug

    The maximum gains he will achieve with a casual attitude to bodybuilding is 30lbs if he's lucky. 30lbs is far below what he will need to achieve his goal and even 60lbs would barely give him a swimmer body type.

    He will not see dramatic changes just because he's lean. His gains will be so spread out over a large area that it will look like nothing. That's why he needs a lot of lean weight to make any visible change when compared with shorter guys and that's why I call it a mammoth task.
  • Triggerman

    Posts: 528

    May 12, 2016 2:26 AM GMT
    So many guys I work with really are like you. Ectomorphs. Skinny guys that want to get bigger. Mesomorphs. Not easy and it takes 6 months. I can do it, take a guy from skinny to medium.
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    May 12, 2016 10:21 PM GMT
    badbug said
    0.8 is the high end in virtually every study ever done.

    Those studies were done on average joes, not guys who were actually lifting hard six days a week.

    Your body can only absorb 10grams of protein an hour.

    Yes, I've read that study. And I've also read a later study from 2009 that said that it was actually more like 30g and that the body couldn't utilize any more in an hour, and then I read an even later study (2012) that concluded that 35g of whey protein at one meal resulted in greater protein absorption and muscle protein synthesis than portions of 10g or 20g. Nutrition science evolves with new data. All I can say from my own experience (and the experiences of bodybuilders I know) is that I had a hell of a time gaining muscle on 1g protein per pound I weighed and only saw significant results from bumping it up to 1.5g per pound (and then eventually to 2g). An ectomorph REALLY needs to err on the side of 2g per pound.
  • badbug

    Posts: 800

    May 13, 2016 6:06 AM GMT
    Those studies were done on average joes, not guys who were actually lifting hard six days a week

    No they weren't. They were done on all sorts of athletes including bodybuilders, triathletes and powerlifters.


    And I've also read a later study from 2009 that said that it was actually more like 30g and that the body couldn't utilize any more in an hour


    That's what i meant. I feel like that was implied, you can only absorb 10 grams per hour the rest wriggles in your intestines until it to is absorbed. That's how everything works, when you ingest anything, it doesn't just all go into your blood, your body can only absorb a certain amount in a certain time frame.

    10 grams an hour, leaves 240 grams a day.

    Say if you are 200lbs, that's 400 grams of protein, you can't absorb all that in 24 hours.



  • JasonnNM

    Posts: 36

    May 13, 2016 7:46 PM GMT
    my problem is working out is makin me look like i got muscle when im nakd but i still cant get big enuf to look muscld with clothes on
    not surre wht else i need to do
  • Posted by a hidden member.
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    May 13, 2016 11:37 PM GMT
    I always felt that built up ectomorphs have the best bodies because they maintain their teeny tiny waists and low body fat percentages regardless of how much size they gain.
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    May 15, 2016 3:45 AM GMT
    Erobert saidBest Way for An Ectomorph to Gain More Muscle Mass?
    Date a bodybuilder.
  • badbug

    Posts: 800

    May 15, 2016 8:50 AM GMT
    Date a bodybuilder


    Is that supposed to be funny?

    What are you some kind of clown?

    Some kind of sad clown? With your little comedy act, trying to fill the void in your life? You sicken me. You sicken me to the core you disgusting piece of shit. I hope you get hit by a bus and wake up in heaven. icon_biggrin.gif
  • Posted by a hidden member.
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    May 20, 2016 12:43 AM GMT
    badbug saidThose studies were done on average joes, not guys who were actually lifting hard six days a week

    No they weren't. They were done on all sorts of athletes including bodybuilders, triathletes and powerlifters.


    And I've also read a later study from 2009 that said that it was actually more like 30g and that the body couldn't utilize any more in an hour


    That's what i meant. I feel like that was implied, you can only absorb 10 grams per hour the rest wriggles in your intestines until it to is absorbed. That's how everything works, when you ingest anything, it doesn't just all go into your blood, your body can only absorb a certain amount in a certain time frame.

    10 grams an hour, leaves 240 grams a day.

    Say if you are 200lbs, that's 400 grams of protein, you can't absorb all that in 24 hours.





    You didn't read what I wrote, apparently. There is a newer study that says the number isn't 10g but closer to 30g. And there surely will be a newer study that shows that there really IS no magic number of what you can absorb.

    Again, speaking from personal experience and from talking to other bodybuilders, 2g per pound you weigh is the way to go. 1.5g at the VERY least. I know when I bumped it up from 1g to 2g is when I saw my fastest and most significant gains.
  • Noeton

    Posts: 208

    Jun 08, 2016 3:34 AM GMT
    Yes, OP, I have advice for you. Go do your own research.

    Over 99% of men in the gym, regardless of somatotype, are basically not gaining any significant muscle at any significant rate because they asked for advice, listened to "ridiculous"* advice or, worst of all, read Men's Health.

    Here is the 100% guaranteed way for you to build a lot of muscle fast: know the scientific basis of natural bodybuilding. Learn to separate the wheat from the chaff. Don't follow rules -- make your own, based on science. If you don't do this learning yourself, you are not being a manly man and, hence, you will not gain muscle or will not make optimal gains. Here's your most important question: Why didn't I already know what I want to know? When you answer that, you'll gain optimally.

    "Whole wheat and pasta" -- please stop talking like that. It's plain hurtful and you're going to make me cry.

    *I'm not necessarily implying that previous posts on this thread are "ridiculous". They may or may not be "ridiculous" -- that's up to you to figure out.