An Extreme Ectomorph Needs Help...

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posted by twiggy_dad

I have a really lengthy question that is pretty specific to my body type. I am an extreme ectomorph. I'm 29 years old, and for most of my teen and adult life I've weighed in b/w 125-130 lbs. I was never involved in any physically demanding sports or activities- just always a really skinny guy. About 4 years ago I began running, and then started weight training about 2 1/2 years ago. About 5 months ago I began bodybuilding training, with a personal goal of reaching 175 lbs within a year. I started strong, gaining 16 lbs in the first 17 weeks, but I haven't gained any more since- in an additional 4 weeks. I'm taking in between 3500-4500 calories a day, with 1 gram of protein per pound of my body weight, and about 10% fats, 40% protein and 50% carbs. I do a protein bar before my workout, a shake afetr, and a bar in the afternoon. I'm very dedicated to my workouts, and never miss one. My body fat is about 10-12%.
Here's my current workout:

MONDAY& THURSDAY- Chest, back, shoulders
-Incline Press- 4 sets supersetted with wide-grip chins
Bench Presses ss with lat-machine pulldowns
Decilne presses ss with bent-over rows
* Every other workout I do 4sets of db flys supersetted with db presses
Shoulder presses(or Arnold presses) ss with seated cable rows
Military presses ss with deadlifts
standing lateral raises ss with good mornings
upright rows ss with db or bb shrugs

TUESDAY& FRIDAY- Forearms, Abs, Glutes
Various excercises

WEDNESDAY & SATURDAY- Legs, upper arms
Lying leg curls ss with reverse calf raises
Squats ss with standing calf raises
Lunges ss with standing calf raises (toes in or out)
Leg extensions triple setted with sissy squats and standing leg curls

I employ stripping method and rest/pause technique, among other intensity techniques. I get up at 4 am to get my workout in before work, and usually am in bed by 9-10pm. I know that one of my problems may be that I'm not getting adequate rest. Also, I have cut my cardio (treadmill) down to only two 30 min runs a week, and stairs for 30 mns on one of my leg days. Unfortuanately, I'm forced todo my cardio about half an hour after my workouts, because it's the only time of the day I have available.
It's important to me to keep my body fat down where it is, or even a bit lower, while gaining the weight I want. Is this possible? Can anyone offer some suggestions on what an extree ectomorph can do to gain lean muscle. I'm already eatin 8 meals a day.
Any and all suggestions are appreciated!
Thanks! :screwy:

posted by Smallguy

well yoor not fat so I'd drop the cardio for now... becuase gianing weright is simple (kindda) you need ot eat more calories thna u are burning the cardio is probably preventing this.

also you want ot limit your volume

try something liek this spilt

monday LEgs
tuesday chest,Triceps,Delts

thursdays-- back and biceps

you can rotate the days but u get the idea.

I'm guessing right ow you weigh about 150 so you sohuld be eating a minimuyn of 3000 calories... I'd keep it higher say 4000 a day consistently (consistency is the key)

bump your protien to 1.5-2.0 grams per pound of body weight at your size u can get away with only 1.5

then keep your fats in the 15-20% range and let the carbs fall into place.

don't worry about eating clean at this stage.

remember you grow when u rest... not in the gym.

any more questions jsut ask

posted by twiggy_dad

Thanks a lot for the suggesstions. You're the second person to tell me to cut my workout down to three days a week, with each body part being worked only once a week. You're also the second to tell me to boost my protein. I will definately be beginning my revised workout schedule starin next week, and I've already began boosting my protein intake.
Thanks again! :screwy:

posted by Master Of Puppets

Definately up your fat intake. Again, boost protein, AND carbs. Carbs are what help you build muscle because without them, your body has to use inefficient sources of energy (protein or fat) to keep going, so keep carbs the same or higher. Just eat more than you are right now. Simple as that. :thumbs:

MOP

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