Hard-gainer starting out - ANY ADVICE?!??!!

  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 9:24 AM GMT
    Im just starting to get my diet in order, and will be starting a gym very soon... Are there any other ectomorphs that can share their experiences, techniques and advice!

    So much information online is contradictory! The one common denominator is they say you have to taylor the advice to your own body.... This is just furthering my quest for information!

    Please help!

    Mike
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 9:30 AM GMT
    mikeoneill saidIm just starting to get my diet in order, and will be starting a gym very soon... Are there any other ectomorphs that can share their experiences, techniques and advice!

    So much information online is contradictory! The one common denominator is they say you have to taylor the advice to your own body.... This is just furthering my quest for information!

    Please help!

    Mike


    Do you smoke or Do Drugs?

    If you do, stop! These burn fat and curb your appetite. I say eat...eat...eat!!!

    Get muscle milk protein powder, mix it with ice cream and have it 3 times a day ...WITH YOUR REGULAR MEALS~~~

    You will bulk up fast...work out to and develop muscle....
  • GQjock

    Posts: 11649

    May 14, 2010 10:12 AM GMT
    If you're just starting out you really don't know if you're a hard gainer or not

    First things first
    You want to add pounds?
    You're going to have to give yourself the extra calories for your body to do that
    That's done with lots of protein and high quality carbs very little fat
    No fast or packaged foods and sorry but unless your sister is getting married and your making the toast ..... no alcohol
    Next is you're going to have to hit the weights
    muscle responds to progressive weight resistance
    that means the highest weights that you can do in an exercise where you can do 8-10 reps
    try to hit the body parts 2 times a week
    and to start of the major muscle groups
    that's the basics Have some fun icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 1:18 PM GMT
    You're very tall and very light and if you're like I was..even though I wasn't that tall just putting on ANY weight (not even muscle weight) was exciting because it's so hard to but once you do that it gives you that little bit extra incentive. Like "hey somethings working"
    The bottom line really really is that you have to pig out and eat probably way more than your accustomed to More calories in than you burn.. I did and still do though not to the same degree. in the beginning I'd force myself to eat nearly 6 eggs a day, force myself to drink 1/2 to a gallon of whole milk a day. (now I drink skim or 1%) But the thing back then for me was actually SEEING weight gain on the bathroom scale. That was my incentive to keep going to the gym and know that I stood a chance.
    So in a case like yours if you're sort of of the same mindset don't totally restrict fats etc from your diet as you gorge yourself.. you can deal with that later, the first thing you want to see is that you're actually gaining weight and if some of that gain is fat related so be it. Also cut way way down , bicycling, running etc..you want to see some weight gain. You can start all that up again later on.
    Being an ectomorph I don't think you're gonna ever have to worry about being too fat.
    Again this may not apply to you and you may not want to to give up cardio or other calorie burning activities to put on weight but it's what initially got me the incentive..still though you have to eat and eat a lot.
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 1:29 PM GMT
    All you need are five things:
    1. $$$$$$$$$$$$$$$$ (to buy food).
    2. Appetite to eat all that food.
    3. Determination to stick with a good workout program.
    4. Patience.
    5. Someone to grope your muscles as they grow and keep you motivated (optional but recommended).

    PS. If you eat out very often, check the websites of the restaurants you eat at for nutrition info, and go for the high carb high protein and high fat foods.
  • UFJocknerd

    Posts: 392

    May 14, 2010 1:35 PM GMT
    This "hardgainer" stuff is mostly bs. I thought I was a hardgainer till I seriously looked at my diet and saw I didn't eat as much as I thought. When I fixed my diet I gained prettyeasily.

    Eat a lot, frequently, and clean. Write down what you plan to eat daily and check how many calories/protein/fat/carbs it is.
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 1:39 PM GMT
    you know how homer from the simpsons gets so excited about food?

    Develop that sort of excitement over food cause you are gonna be eating A LOT OF FOOD!
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 4:23 PM GMT
    UFJocknerd saidThis "hardgainer" stuff is mostly bs. I thought I was a hardgainer till I seriously looked at my diet and saw I didn't eat as much as I thought. When I fixed my diet I gained prettyeasily.

    Eat a lot, frequently, and clean. Write down what you plan to eat daily and check how many calories/protein/fat/carbs it is.


    Sorry, but its not BS. Being an Ectomorph myself (the proper term), it is a very real thing. I will say, it is mostly genetics.. and because of so, i will forever be a thin 'hard gainer'. I am however, counting for my metabolism to slow a little in my later 20's.

    There is more than just diet to modify in regards to making the most gains, while eating a lot and the right foods is important, you should looking into when you are eat, think about the timing.
  • jeepguySD

    Posts: 651

    May 14, 2010 4:33 PM GMT
    What everyone said about eating is pretty much right, so I won't re-iterate that. I have never had a big appetite, so I have to supplement my regular meals with protein shakes.

    I recommend you use a high calorie, hi protein gainer like Enor-Mass or CytoGainer (though Cytogainer has A LOT of cholesterol). They worked for me

    The other piece of the puzzle is work out properly: good form, high weight (min 3 sets and 8-12 reps per set... failing around rep 8 on set 3), and isolating the muscle groups. Do not do circuit training, and give each muscle group time to recover after working them out... that's when muscles grow. So I suggest, starting off with the following days: chest/tris, back/bis, legs, shoulders. Space them out to give at least 2 days rest before returning to any particular muscle group. As you progress you can break arms off to their own day.

    I am a hard gainer too and started off at 121 lbs 3 1/2 years ago (see my "before" pic). Genetics does play a huge role, but if I can gain I believe anyone can.

    Good luck.
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2010 4:47 PM GMT
    CARBS!!

    Eat like a damn Manimal.

    Oh yeah-at least 1 gram of protein per pound of body weight.
  • UFJocknerd

    Posts: 392

    May 15, 2010 2:34 AM GMT
    zsocerstar said
    Sorry, but its not BS. Being an Ectomorph myself (the proper term), it is a very real thing. I will say, it is mostly genetics.. and because of so, i will forever be a thin 'hard gainer'. I am however, counting for my metabolism to slow a little in my later 20's.


    The three-body-type categorization is also mostly bs, because nearly everyone falls into some mix of those categories and not one clean type.

    When most people say "hardgainer," though, I don't think they mean naturally predisposed to being slender. I think it tends to mean that they've experienced difficulty in gaining lean mass with what they've done. The natural problem is that most people's strategies are inherently flawed, mostly because they have no idea how much food is "a lot," or what 4000 clean calories actually looks like. People post on these and other boards all the time with tiny diets they think are 3000+ cal.
  • Posted by a hidden member.
    Log in to view his profile

    May 15, 2010 4:59 PM GMT
    Thanks guys.. this is all great stuff! Lovin your work!
  • victor8

    Posts: 237

    May 15, 2010 5:06 PM GMT
    TRY TO ENJOY YOUR BODY FOR WHAT IT CAN ACHIEVE....IF YOUR NOT THE TYPE THAT CAN PUT ON BIG DENSE MUSCLE...GO FOR A SLEEK DEFINED LOOK....GET INTO FUCTIONAL TRAINING ALONG WITH WEIGHT TRAINING
  • Posted by a hidden member.
    Log in to view his profile

    May 15, 2010 6:12 PM GMT
    zsocerstar saidI am however, counting for my metabolism to slow a little in my later 20's.


    I'm almost...., well let's just say I'm older than my late 20's and I'm still waiting for my metabolism to change. The only thing I've noticed that when I put on weight, the fat goes straight to a four inch strip right below my belly button.

    When I got my weight up from the low 130s to 152, I followed a very strict eating schedule. I ate 6 times a day, about every 3 hours. I got used to eating the same things over and over again, which many people find annoying but it helped me because it meant I had a regular shopping list and cooking schedule. The trick is to stick with the schedule. I'm trying to gain some weight back and I do fine on weekdays, but weekends throw off my schedule. I know that is what is keeping me from reaching my goals.

    I didn't worry too much about the ratio of protein, carbs, and fat, other than to try to eat low fat and consume plenty of protein (1-1.5g per pound of body weight). I tried not to really too much on protein shakes. Although some might say that the one shake a day that I did was too much. I used BSN True Mass and only did a half serving a day. As for fats I tried to rely on healthy fats, avocado, almonds, and my favorite, peanut butter. I remember eating a lot of sweet potatoes - cooked with apple sauce or pineapple. Try to avoid calories with no nutrition behind them (alcohol, soda, candy). I think the trick to any diet is not depriving yourself though. Just don't give into cravings for unhealthy food too often.

    Set realistic goals. I had a target weight in mind (14icon_cool.gif, but I did not set a time goal for reaching it. As long as my weight was trending up, I was happy. I didn't let a week where I didn't have any gains get me down.

    Good luck.
  • Posted by a hidden member.
    Log in to view his profile

    May 15, 2010 6:42 PM GMT
    GQjock saidIf you're just starting out you really don't know if you're a hard gainer or not

    First things first
    You want to add pounds?
    You're going to have to give yourself the extra calories for your body to do that
    That's done with lots of protein and high quality carbs very little fat
    No fast or packaged foods and sorry but unless your sister is getting married and your making the toast ..... no alcohol
    Next is you're going to have to hit the weights
    muscle responds to progressive weight resistance
    that means the highest weights that you can do in an exercise where you can do 8-10 reps
    try to hit the body parts 2 times a week
    and to start of the major muscle groups
    that's the basics Have some fun icon_wink.gif


    Excellent advice.

    I am one myself and went from 140# to 185#, and most of it muscle, so we can gain.

    And note, because you are so tall and an ectomorph, definition will come VERY hard, especially with long muscles in your legs and arms. So don't give up.
  • Posted by a hidden member.
    Log in to view his profile

    May 15, 2010 6:55 PM GMT
    As everyone already said: diet.

    Speaking from personal experience, it wasn't until I added almost 100 grams of protein (by supplementing with protein shakes) to my daily diet did I start seeing gains in size and strength. My friends were asking me what the heck I was doing. Some thought I was on roids. Make sure it's good, healthy proteins. Prior to the protein shakes, I was eating alot of protein, but it was alot of fatty stuff.

    But like others have said as well, be prepared to be very disciplined in your eating habits. You're going to have to eat your brains out, esp. someone of your height. But when someone of your height fills out.........DAMN IT'S HOT! Can't wait to see some progression pics!!!


    Oh, forgot to add. Don't compare yourself to others. If you do, make sure to choose others who have your same frame. If you compare yourself with a mesomorph when you're a ectomorph, you'll only frustrate yourself. That can be counterproductive.
  • Abc123456

    Posts: 336

    May 15, 2010 7:25 PM GMT
    If you're doing 3 sets of 12, it's too easy. Start with that your first couple weeks to condition your muscles. But if you're looking to put on mass, do more weight with less reps.

    Never skip a leg day. It's the most important muscle group you have to help gain upper body strength.

    Pyramid sets help a lot. So do 5 sets of 5 with a drop set finish (do between 3 and 6 workouts per group depending on how your working out. Look up compound and inline supersets as they can help.

    Drink lots of water too. I found, when I was 30 lbs lighter and not working out, I drank substantially less water which made me feel whiped after just a couple sets.

    Read all the time. YouTube. Try new workouts.

    You need to go regular for an extended period of time (year or more) to get "that" body.

    Being fit, healthy and active is a lifestyle. Don't make excuses. Make the gym and heathy eating part of your life.
  • Abc123456

    Posts: 336

    May 15, 2010 7:31 PM GMT
    Mystic_Man said

    Do you smoke or Do Drugs?

    If you do, stop! These burn fat and curb your appetite. I say eat...eat...eat!!!


    not entirely true... Pot's kind of a cure-all in that department ;)
  • Posted by a hidden member.
    Log in to view his profile

    May 15, 2010 11:59 PM GMT
    UFJocknerd said
    zsocerstar said
    Sorry, but its not BS. Being an Ectomorph myself (the proper term), it is a very real thing. I will say, it is mostly genetics.. and because of so, i will forever be a thin 'hard gainer'. I am however, counting for my metabolism to slow a little in my later 20's.


    The three-body-type categorization is also mostly bs, because nearly everyone falls into some mix of those categories and not one clean type.

    When most people say "hardgainer," though, I don't think they mean naturally predisposed to being slender. I think it tends to mean that they've experienced difficulty in gaining lean mass with what they've done. The natural problem is that most people's strategies are inherently flawed, mostly because they have no idea how much food is "a lot," or what 4000 clean calories actually looks like. People post on these and other boards all the time with tiny diets they think are 3000+ cal.


    i agree that not everyone fits into the three catagories.. duh.. but its pretty general.. obviously if you get more specific with the individual you can pin point things a little more.

    However, they actually have some validity to them. When i was eating a clean 4500 calories a day and working out everyday for a whole year and didn't gain as much weight as someone else would have.. yea, genetics and those 'labels' for body types are real. And it's not that their strategies are inherently flawed, it may work for some, and may not for others. It can also take time and again will depend on several things like genetics, lifestyle activity levels, leisure activity levels, and so on.

    And not to be too much of a snob, but i've a degree in exercise physiology, and if you want to chat more about where some people find their problems and struggle to achieve their desired goals, and by what means they go about doing so, simply email me