Hi,
Over the course of the last 2 years I've been training on a semi-serious level and gained roughly 7 kg's of muscle.
When I first started my eating pattern was as that of any other average 20 year old that just moved out -> crap.
After doing some reading up here and there, I came to the conclusion I should definitely start eating healthier before I injure myself due to a combination of not having the right nutrition intake / training 3 days a week.
Now, 2 years after I started and after educating myself regarding the human body, pushing the body, how it handles itself under certain pressures, and how to recover properly, I've got the following workout scheme, eating scheme and supplementation scheme. I'm curious what you guys think of it, and where there is room for improvement.
My workout scheme is as follows:
Monday – Shoulders and Abs
Shoulders
Military Press S 4 - R 10 - 14
Seated Dumbbell Press S 4 - R 8
Dumbbell Front Raise S 3 - R 8-10
Dumbbell Lateral Raise S 5 - R 12, 10, 8, 8, 6
Dumbbell Reverse Fly S 3 - R 10
Abs
Weighted Inclined Sit Ups S 3 - R 10
Weighted Inclined Crossed Sit Ups S 3 - R 5 per side
Lying Bicycles S 3 - R 20 per side
Straight Legged Pendulum S 3 - R 10
Above 4 exercises are performed as superset
Planking Till drop
Tuesday - Back
Wide Grip Pull Up S 7 - R 12 down to 6
Bent over Barbell Row S 4 - R 12
One Arm Dumbbell Row R 3 - S 10
Deadlifts R 4 - S 10
Dumbbell Shrugs R 4 - S 8 – 12
Wednesday – Chest and Abs
Chest
Barbell Bench Press R 4 - S 8
Incline Dumbbell Bench Press R 4 - S 10
Decline Dumbbell Bench Press R 3 - S 8
Dumbbell Fly’s R 4 - S 12
Chest Dips R 4 - MAX (weighted)
Abs
Lying Leg Raise + Crunches R 3 - S 15
Abs roller R 3 - S 10
Plate Twist R 3 - S 10 per side
Above 3 exercises are performed as superset
Side Plank Left Till drop
Thursday – Cardiovascular
2 Hours of running with both interval and continuous training methods
Friday – Biceps
Standing Barbell Curl R 4 - S 8
Preacher Curl R 4 - S 8
Standing Hammer Curl R 4 - S 10
Concentration Curl R 3 - S 12
Reverse Barbell Curl R 3 - S 7-8
Saturday – Triceps and Abs
Triceps
Close Grip Bench Press R 5 - S 5
Triceps Kickback R 3 - S 12-15
One Arm Dumbbell Extension R 3 - S 8-10
Lying Triceps Extension R 4 - S 12
Abs
Weighted Inclined Sit Ups S 3 - R 10
Weighted Inclined Crossed Sit Ups S 3 - R 10
Lying Bicycles S 3 - R 20
Straight Legged Pendulum S 3 - R 10
Above 4 exercises are performed as superset
Side Plank Right Till drop
Sunday – Rest
I realize it's hard to gain while doing cardio, specially when you're an ectomorph. But running is a big part of my life. So I won't sacrifice that.
As you can see, I don’t have any leg exercises in this workout scheme. Don’t take me for one to skip leg day however. I have been training legs ever since I started. I’m wondering how I can fit leg day in this workout scheme though, so any suggestions on that are more than welcome.
I was thinking about these 4 leg exercises; and do 1 of them each day. So like; Monday during my shoulder workout, put in a Squatting session. And Tuesday during my back workout, put in a Standing Calf Raise set. I haven’t yet because I don’t know what impact that would have, and if it would be unwise and counter my training. So I’d like to hear some comments on this idea too.
Dumbbell Lunge S 4 - R 5 each leg
Squat S 6 - R 10
Stiff Leg Deadlifts S 4 - R 10
Standing Calf Raise S 8 - R 15-20
Any other feedback, negative and positive, on my work out scheme, sets, repetitions, anything. Let yourself be heard so I can work with it.
Moving on to my eating scheme
I’m an ectomorph, so gaining is quite hard due the high level of carb intake that is necessary.
I eat the following scheme 7 days a week.
Breakfast; I’ve got a self-made blended mix up, which lasts me 2 days, from the following products;
- 1 Banana
- 1 Apple
- 1 Orange
- 500 Grams of pineapple slices
- 500 ml Of any fruit yoghurt (I vary between 4 of them)
- Roughly 150 grams of your daily cheapest muesli
- A blended mix up of roughly 150 grams of kernels, sunflower seeds, rye seed, whole meal seed, wheat and pumpkin seed
- 30 grams of proper Whey Protein Isolate
I’d like to hear your guy’s thoughts on this breakfast, see if I need to add anything, or take anything out of it perhaps. Further, if this mixture suits my needs, I would highly recommend it. It’s super tasty, delicious, filling, rich in sugars to start off the day with a bang and healthy as f*ck. Mix it during the day so when u wake up your lazy ass can just sit down, read the np, chill and eat.
During the day I basically always eat the same, about 10 – 12 buttered whole meal slices with the following on it;
- 2 Eggs spread of 4 slices
- Peanut butter spread over 2 - 4 slices
- Cheese, ham or chicken filet spread over 2 – 4 slices
For dinner I always have a healthy filling meal. From rice with vegetables and chicken, to potatoes with vegetables and beef, to lasagna and other pasta’s. As long as it’s healthy, I’m not too fussy.
In the evenings, when I get hungry I usually eat another sandwich with peanut butter, or cheese with ham or chicken filet. Occasionally I also grab my breakfast mush and have a few bites.
I don’t eat fish, simply, because I dislike the taste. I’d like to have gains, but I’m not one to scarifies awesome food for (perhaps better food) crap I’m not enjoying. I consider food very important, since we eat so much of it. So everything I eat should be met by taste standards up to a certain extend.
I drink about 2-3 glasses of milk during the day, and roughly 2-3 liters of water. I try to avoid coffee as much as I can, but sometimes I enjoy a cup when I feel fatigued during the day due to a hardcore training session of the previous day. I sleep about 7.5 – 8.5 hours a night.
Once more, if you guys see anything ordinary or extraordinary missing, or present that shouldn’t be. I’d like to hear your thoughts. Tips of course, are also more than welcome.
Last off is my supplementation
At the moment I’m only taking the daily fish oil and multivitamins. But I have got good experiences with Creatine in the past, and will add this awesome energy increasing product once more as soon as I can afford it.
I have also been looking on the internet for a carbohydrate substitute and found Maltodextrin.
Now, before I consider buying this seemingly promising product, I’d like to hear experiences of fellow hard-gainers that have tried this product.
In the past I’ve also been taking a variety of amino acids, but decided against it since it’s quite expensive. And on top of it, I’m having all of my amino acids from my WPI at the moment anyway.
I don’t take anything special post-work out, I just make sure I’ve got enough energy from previous eaten food to get me through my work out.
Also during the workout I don’t take anything else besides water. (This might change after I learn more about Maltodextrin)
Post-workout all I have is a protein shake.
If you guys have any tips regarding post-work out products that really worked for you as an ectomorph, or any other additional tips / suggestions, regarding supplementation. I’m all ears.
Now, I realize this is quite a long post with a lot of hidden questions, and room for comments. All I ask of you is to take some time to comment on this to help me out. It would really mean a lot to me, and I would highly appreciate it.
Side note; I’m not a native English speaker. So don’t go grammar nazi berserk on me.
Tom
Over the course of the last 2 years I've been training on a semi-serious level and gained roughly 7 kg's of muscle.
When I first started my eating pattern was as that of any other average 20 year old that just moved out -> crap.
After doing some reading up here and there, I came to the conclusion I should definitely start eating healthier before I injure myself due to a combination of not having the right nutrition intake / training 3 days a week.
Now, 2 years after I started and after educating myself regarding the human body, pushing the body, how it handles itself under certain pressures, and how to recover properly, I've got the following workout scheme, eating scheme and supplementation scheme. I'm curious what you guys think of it, and where there is room for improvement.
My workout scheme is as follows:
Monday – Shoulders and Abs
Shoulders
Military Press S 4 - R 10 - 14
Seated Dumbbell Press S 4 - R 8
Dumbbell Front Raise S 3 - R 8-10
Dumbbell Lateral Raise S 5 - R 12, 10, 8, 8, 6
Dumbbell Reverse Fly S 3 - R 10
Abs
Weighted Inclined Sit Ups S 3 - R 10
Weighted Inclined Crossed Sit Ups S 3 - R 5 per side
Lying Bicycles S 3 - R 20 per side
Straight Legged Pendulum S 3 - R 10
Above 4 exercises are performed as superset
Planking Till drop
Tuesday - Back
Wide Grip Pull Up S 7 - R 12 down to 6
Bent over Barbell Row S 4 - R 12
One Arm Dumbbell Row R 3 - S 10
Deadlifts R 4 - S 10
Dumbbell Shrugs R 4 - S 8 – 12
Wednesday – Chest and Abs
Chest
Barbell Bench Press R 4 - S 8
Incline Dumbbell Bench Press R 4 - S 10
Decline Dumbbell Bench Press R 3 - S 8
Dumbbell Fly’s R 4 - S 12
Chest Dips R 4 - MAX (weighted)
Abs
Lying Leg Raise + Crunches R 3 - S 15
Abs roller R 3 - S 10
Plate Twist R 3 - S 10 per side
Above 3 exercises are performed as superset
Side Plank Left Till drop
Thursday – Cardiovascular
2 Hours of running with both interval and continuous training methods
Friday – Biceps
Standing Barbell Curl R 4 - S 8
Preacher Curl R 4 - S 8
Standing Hammer Curl R 4 - S 10
Concentration Curl R 3 - S 12
Reverse Barbell Curl R 3 - S 7-8
Saturday – Triceps and Abs
Triceps
Close Grip Bench Press R 5 - S 5
Triceps Kickback R 3 - S 12-15
One Arm Dumbbell Extension R 3 - S 8-10
Lying Triceps Extension R 4 - S 12
Abs
Weighted Inclined Sit Ups S 3 - R 10
Weighted Inclined Crossed Sit Ups S 3 - R 10
Lying Bicycles S 3 - R 20
Straight Legged Pendulum S 3 - R 10
Above 4 exercises are performed as superset
Side Plank Right Till drop
Sunday – Rest
I realize it's hard to gain while doing cardio, specially when you're an ectomorph. But running is a big part of my life. So I won't sacrifice that.
As you can see, I don’t have any leg exercises in this workout scheme. Don’t take me for one to skip leg day however. I have been training legs ever since I started. I’m wondering how I can fit leg day in this workout scheme though, so any suggestions on that are more than welcome.
I was thinking about these 4 leg exercises; and do 1 of them each day. So like; Monday during my shoulder workout, put in a Squatting session. And Tuesday during my back workout, put in a Standing Calf Raise set. I haven’t yet because I don’t know what impact that would have, and if it would be unwise and counter my training. So I’d like to hear some comments on this idea too.
Dumbbell Lunge S 4 - R 5 each leg
Squat S 6 - R 10
Stiff Leg Deadlifts S 4 - R 10
Standing Calf Raise S 8 - R 15-20
Any other feedback, negative and positive, on my work out scheme, sets, repetitions, anything. Let yourself be heard so I can work with it.
Moving on to my eating scheme
I’m an ectomorph, so gaining is quite hard due the high level of carb intake that is necessary.
I eat the following scheme 7 days a week.
Breakfast; I’ve got a self-made blended mix up, which lasts me 2 days, from the following products;
- 1 Banana
- 1 Apple
- 1 Orange
- 500 Grams of pineapple slices
- 500 ml Of any fruit yoghurt (I vary between 4 of them)
- Roughly 150 grams of your daily cheapest muesli
- A blended mix up of roughly 150 grams of kernels, sunflower seeds, rye seed, whole meal seed, wheat and pumpkin seed
- 30 grams of proper Whey Protein Isolate
I’d like to hear your guy’s thoughts on this breakfast, see if I need to add anything, or take anything out of it perhaps. Further, if this mixture suits my needs, I would highly recommend it. It’s super tasty, delicious, filling, rich in sugars to start off the day with a bang and healthy as f*ck. Mix it during the day so when u wake up your lazy ass can just sit down, read the np, chill and eat.
During the day I basically always eat the same, about 10 – 12 buttered whole meal slices with the following on it;
- 2 Eggs spread of 4 slices
- Peanut butter spread over 2 - 4 slices
- Cheese, ham or chicken filet spread over 2 – 4 slices
For dinner I always have a healthy filling meal. From rice with vegetables and chicken, to potatoes with vegetables and beef, to lasagna and other pasta’s. As long as it’s healthy, I’m not too fussy.
In the evenings, when I get hungry I usually eat another sandwich with peanut butter, or cheese with ham or chicken filet. Occasionally I also grab my breakfast mush and have a few bites.
I don’t eat fish, simply, because I dislike the taste. I’d like to have gains, but I’m not one to scarifies awesome food for (perhaps better food) crap I’m not enjoying. I consider food very important, since we eat so much of it. So everything I eat should be met by taste standards up to a certain extend.
I drink about 2-3 glasses of milk during the day, and roughly 2-3 liters of water. I try to avoid coffee as much as I can, but sometimes I enjoy a cup when I feel fatigued during the day due to a hardcore training session of the previous day. I sleep about 7.5 – 8.5 hours a night.
Once more, if you guys see anything ordinary or extraordinary missing, or present that shouldn’t be. I’d like to hear your thoughts. Tips of course, are also more than welcome.
Last off is my supplementation
At the moment I’m only taking the daily fish oil and multivitamins. But I have got good experiences with Creatine in the past, and will add this awesome energy increasing product once more as soon as I can afford it.
I have also been looking on the internet for a carbohydrate substitute and found Maltodextrin.
Now, before I consider buying this seemingly promising product, I’d like to hear experiences of fellow hard-gainers that have tried this product.
In the past I’ve also been taking a variety of amino acids, but decided against it since it’s quite expensive. And on top of it, I’m having all of my amino acids from my WPI at the moment anyway.
I don’t take anything special post-work out, I just make sure I’ve got enough energy from previous eaten food to get me through my work out.
Also during the workout I don’t take anything else besides water. (This might change after I learn more about Maltodextrin)
Post-workout all I have is a protein shake.
If you guys have any tips regarding post-work out products that really worked for you as an ectomorph, or any other additional tips / suggestions, regarding supplementation. I’m all ears.
Now, I realize this is quite a long post with a lot of hidden questions, and room for comments. All I ask of you is to take some time to comment on this to help me out. It would really mean a lot to me, and I would highly appreciate it.
Side note; I’m not a native English speaker. So don’t go grammar nazi berserk on me.
Tom
