Knowledge and advice needed- for the ectomorph

A

alby1

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Hi everyone,

well let me tell you a bit about myself before i ask any questions. Im a typically tall skinny guy, im a 18 yr old male, im 6ft tall, and weigh 160lb (70kg)

I have recently been trying to do something about my body, trying to put on some muscle and bulk up but with no success. Then i found out i was an ectomorph and would need to go about training and eating in a different way.

Going to a gym for advice would be too much trouble as i live miles from one, but i do have an old bench press and weights in the shed with enough weights to keep me lifting for years.

So if someone could please help me out by guiding me through the eating, training, and the correct weight training needed for an ectomorph to bulk up, like plans on eating correct foods and weight training exercises, supplements, time between exercises etc

Also could anyone recommend a website that could be useful. thankyou. :)
 
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Who gave you that diagnosis, the Doctor? They should have pointed you out to specialist help/advice available.
 
diagnosis? dude.. ectomorph isn't a disease :p It's one of the bodytypes (remember that bodytypes are kind of outdated and only rule of thumbs)

To the OP:
You need to eat a lot, just focus on eating more until you start gaining weight (weigh yourself in the morning before you eat or drink anything, prefferably in the nude or just your underwear)

Read around the forum, do compound movements like squats, deadlifts, rows, bench press, pullups, military press, etc. Do you have a squat rack? can you get one? If not, we can figure something out. but with a bench, bar and weights, you can do many exercises. How much weight do you have in total?
 
6ft tall and weight 160lb seems to be okay (look at a BMI chart its not underweight). I know the tall and skinny type he thinks he is but is not. The normal rules for bulking apply.
 
BMI is bull, so no use refering to that. 160 lbs at 6ft is not a lot. It might not be unhealthy underweight, but you're still scrawny. And the normal bulking rules always apply.
 
Karky said:
BMI is bull, so no use refering to that. 160 lbs at 6ft is not a lot. It might not be unhealthy underweight, but you're still scrawny. And the normal bulking rules always apply.
Click to expand...

That is not scrawny. If he were a boxer that would be middleweight. Did you want him to be 220lbs? BMI isn't exactly bull either. What do you mean by BMI being bull?
 
alby1 said:
Hi everyone,

well let me tell you a bit about myself before i ask any questions. Im a typically tall skinny guy, im a 18 yr old male, im 6ft tall, and weigh 160lb (70kg)

I have recently been trying to do something about my body, trying to put on some muscle and bulk up but with no success
Click to expand...
.

Tell us exactly what you've been doing recently.

alby1 said:
Then i found out i was an ectomorph and would need to go about training and eating in a different way.
Click to expand...

How did you determine you were an " ectomorph ' ?

" training and eating in a different way " - different in what way ?
 
BMI is based on weight and height. If you're carrying a lot of muscle mass, your BMI can tell you you're overweight even if you're not. A lot of pro BBers have a BMI saying they are obese. The oposite also applies.

I don't care what a middle weight boxer weighs. If you're 6ft and 160 lbs, you're probably not carrying a lot of muscle. I'm not trying to offend anyone; on fitness sites like this, we are open about these sort of things, there is no shame in being small and there is no shame in being big and there is no shame in being fat. We are all here to improve ourselves and if we aren't honest about what we need to improve, we won't get anywhere.
 
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ok, thats for the replies, to answer about me beng an ectomorph, i diagnosed myself looking at the 3 different body types and i matched nearly all the features of an ectomorph, eg long limbs and i can eat anything and never put weight on.

I also have a barbell for the bench and some dumbells, and weight wise i have over 200lbs lying around

For the last week i have been doing bench press, only 80lbs with 8-10 reps (all i can do) and doing a few deadlifts.

hope this helps thanks.
 
I'd start with a full body workout 3 times a week.

Squat
Bench
row

Deadlift
Military press
pullup

alternate those two workouts, put 1-3 assistance exercises in at the end, could be some core work, if you want bigger arms put that in, extra posterior chain work, etc.

And eat more.
 
alby1 said:
ok, thats for the replies, to answer about me beng an ectomorph, i diagnosed myself looking at the 3 different body types and i matched nearly all the features of an ectomorph, eg long limbs and i can eat anything and never put weight on.
Click to expand...

I always used that excuse too, log everything you eat on fitday.com and find out exactly how many calories you're eating every day; I bet it isn't that many.
Try eating 3,500 a day for a month and then weigh yourself again

The workout model that Karky gave will get you very good results so long as you push yourself in the gym and eat enough to fuel muscle growth. There's no magic key to muscle growth, just eat a lot and bust your ass in the weight room
 
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