Ectomorphs

2

Replies

  • deviboy1592
    deviboy1592 Posts: 989 Member
    Sarauk2sf wrote: »
    Somatotypes:

    Ectomortph:
    modelingdays.bmp

    Endomorph:
    youngerdays.bmp

    Mesomorph:
    IFbulk2.bmp




    http://www.leangains.com/p/my-transformation.html



    Just read that story, is that you?
    If so what was your workout plan?

    That's Martin Berkhan.

    I have to say thanks, I posted this to seek help, and I think your genuinely trying to, I know my question doesn't make sense and that's why I posted, cause it doesn't make sense to me. But thanks for not dragging all that crap over here as well.

    Thanks sara

    Also I don't know every athlete out there as well.
  • aylajane
    aylajane Posts: 979 Member
    edited January 2015
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    What calculator or method did you use to figure that any 37 year old man who weighs 187 pounds and works out for 20 min 4 times a day burns only 1600 calories?!?!

    Are you a little person or something? Under 4 ft?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    aylajane wrote: »
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    What calculator or method did you use to figure that any 37 year old man who weighs 187 pounds and works out for 20 min 4 times a day burns only 1600 calories?!?!

    I think he is referring to the time he is exercising.
  • This content has been removed.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).

    Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.

    You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?

    Still kinda early to tell, holding steady at 187, I weigh myself once a week, also have more energy, probably because I don't workout as much. I've noticed I can lift more weight as well. I know all things lead to stick to the program I have now, but then I always like to workout everyday.

    So you have not seen size gains (as too early) - but the progress you are referring to is more of an energy/strength thing?

    How much of your 1RM are you lifting during these sets?

    I lift about 85%, I workout at home at don't have a spotter to help me.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).

    Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.

    You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?

    Still kinda early to tell, holding steady at 187, I weigh myself once a week, also have more energy, probably because I don't workout as much. I've noticed I can lift more weight as well. I know all things lead to stick to the program I have now, but then I always like to workout everyday.

    So you have not seen size gains (as too early) - but the progress you are referring to is more of an energy/strength thing?

    How much of your 1RM are you lifting during these sets?

    I lift about 85%, I workout at home at don't have a spotter to help me.

    Correct on the first question sorry
  • deviboy1592
    deviboy1592 Posts: 989 Member
    aylajane wrote: »
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    What calculator or method did you use to figure that any 37 year old man who weighs 187 pounds and works out for 20 min 4 times a day burns only 1600 calories?!?!

    Are you a little person or something? Under 4 ft?

    I'm 5'11, please read all the posts.
  • DavPul
    DavPul Posts: 61,406 Member
    .......any suggestions?

    stop trolling?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).

    Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.

    You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?

    Still kinda early to tell, holding steady at 187, I weigh myself once a week, also have more energy, probably because I don't workout as much. I've noticed I can lift more weight as well. I know all things lead to stick to the program I have now, but then I always like to workout everyday.

    So you have not seen size gains (as too early) - but the progress you are referring to is more of an energy/strength thing?

    How much of your 1RM are you lifting during these sets?

    I lift about 85%, I workout at home at don't have a spotter to help me.

    What equipment do you have?

    Is that 85% of your XRM where X is the reps, as opposed to your actual 1RM, as 85% should only equate to about 5 reps.
  • auddii
    auddii Posts: 15,357 Member
    Is there an actual program you are running? What are your workouts like? What equipment do you have access to?

    And working out 7 days a week may not be a good idea as the body does need rest. And from what I understand, muscle is built on rest days.

    Sorry, but I'm completely lost, so one post laying out your workout each day might help. Do you lift 7 days a week or you want to lift and cardio for a combination of all 7 days? I'd at least suggest if you don't have a complete rest day an active rest day (maybe do a long walk instead of a run).

    If you're trying to bulk and not seeing results, it may be easier to cut down on cardio than to increase calories (especially since you eat clean - increasing food volume would be incredibly difficult).
  • aylajane
    aylajane Posts: 979 Member
    edited January 2015
    Sarauk2sf wrote: »
    aylajane wrote: »
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    What calculator or method did you use to figure that any 37 year old man who weighs 187 pounds and works out for 20 min 4 times a day burns only 1600 calories?!?!

    I think he is referring to the time he is exercising.

    I thought that at first, but then he says "2600-2800" as a surplus...? I assume if his BMR is like 2000 or something, then he is burning in total 3600, so no surplus whatsoever....

    Nevermind I think I just didnt understand how he phrased it.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    Barbell, bench, dumbells, squat rack, basically everything but a pull up bar.
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    Sarauk2sf wrote: »
    In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).

    Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.

    You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?

    Still kinda early to tell, holding steady at 187, I weigh myself once a week, also have more energy, probably because I don't workout as much. I've noticed I can lift more weight as well. I know all things lead to stick to the program I have now, but then I always like to workout everyday.

    So you have not seen size gains (as too early) - but the progress you are referring to is more of an energy/strength thing?

    How much of your 1RM are you lifting during these sets?

    I lift about 85%, I workout at home at don't have a spotter to help me.

    What equipment do you have?

    Is that 85% of your XRM where X is the reps, as opposed to your actual 1RM, as 85% should only equate to about 5 reps.

    I have barbell, dumbells, bench, squat rack, basically everything except a pull up bar.

    85% of my 1 rep max, 6 reps per set.
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  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    You are NOT burning 1400-1600 calories during 20 minutes of lifting.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    Okay, what you're doing is counterproductive.

    When you eat at 3000-3400 and workout 7 days you burn away a lot of your surplus.

    When you eat 3000-3400 and workout 3/4 days for 20 mins you gain (?) that's because you're not burning away as much of your surplus BUT 3 x 20 mins is not going to build much muscle so what you're gaining is going to be more fat than muscle - get it?

    You say you enjoy working out more often, so do that and EAT MORE.

    if you're just starting out, I'd stick with a beginner programme (SL5x5, Stating Strength, All-Pro, ICF5x5 etc). You might not like doing just compound moves, that's okay, you can add isolation stuff as assistance work. All these workouts should take around 50-60 mins which should allow you to actually build something. You might want to do cardio on off days but you'll need to eat to support that or you'll just be spinning your wheels again.

    Then you start coming into problems with coping with the sheer volume of food. I won't get into the whole argument of yesterday but this is where a lot of us find an element of 'junk' useful. If you can't bring yourself to embrace that then stick with eating clean and suck it up!

    I'm not going to get into any silly back and forths again today (well, maybe) but everyone's entitled to some advice AND you will get good advice here, whether you choose to take it is up to you. Good luck with it.

  • deviboy1592
    deviboy1592 Posts: 989 Member
    A
    auddii wrote: »
    Is there an actual program you are running? What are your workouts like? What equipment do you have access to?

    And working out 7 days a week may not be a good idea as the body does need rest. And from what I understand, muscle is built on rest days.

    Sorry, but I'm completely lost, so one post laying out your workout each day might help. Do you lift 7 days a week or you want to lift and cardio for a combination of all 7 days? I'd at least suggest if you don't have a complete rest day an active rest day (maybe do a long walk instead of a run).

    If you're trying to bulk and not seeing results, it may be easier to cut down on cardio than to increase calories (especially since you eat clean - increasing food volume would be incredibly difficult).

    also I work in construction which I'm constantly doing heavy work and moving which contributes to my calories being burned that high, I just don't work out and sit my *kitten* on the couch!
  • This content has been removed.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    A
    auddii wrote: »
    Is there an actual program you are running? What are your workouts like? What equipment do you have access to?

    And working out 7 days a week may not be a good idea as the body does need rest. And from what I understand, muscle is built on rest days.

    Sorry, but I'm completely lost, so one post laying out your workout each day might help. Do you lift 7 days a week or you want to lift and cardio for a combination of all 7 days? I'd at least suggest if you don't have a complete rest day an active rest day (maybe do a long walk instead of a run).

    If you're trying to bulk and not seeing results, it may be easier to cut down on cardio than to increase calories (especially since you eat clean - increasing food volume would be incredibly difficult).

    also I work in construction which I'm constantly doing heavy work and moving which contributes to my calories being burned that high, I just don't work out and sit my *kitten* on the couch!

    That comment wasn't meant for you.
  • arditarose
    arditarose Posts: 15,573 Member
    My head hurts.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    s8cj4mr7zpkr.jpg
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  • DavPul
    DavPul Posts: 61,406 Member
    MrM27 wrote: »
    So you're telling me you do all that in 20 minutes?

    he's only counting working minutes, not rest and setup time...assuming this is real life
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    DavPul wrote: »
    MrM27 wrote: »
    So you're telling me you do all that in 20 minutes?

    he's only counting working minutes, not rest and setup time...assuming this is real life

    ^^this would be an important thing to have clarified - as it makes a hyoooge difference.
  • DavPul
    DavPul Posts: 61,406 Member
    Sarauk2sf wrote: »
    DavPul wrote: »
    MrM27 wrote: »
    So you're telling me you do all that in 20 minutes?

    he's only counting working minutes, not rest and setup time...assuming this is real life

    ^^this would be an important thing to have clarified - as it makes a hyoooge difference.

    doesn't matter that much. i mean, it usually would, but int this particular case his calorie burn numbers are ridiculous, so my money is still on you guys being taken for a ride.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    you guys do realize that you burn more calories through out the day right?
  • deviboy1592
    deviboy1592 Posts: 989 Member
    3laine75 wrote: »
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    Okay, what you're doing is counterproductive.

    When you eat at 3000-3400 and workout 7 days you burn away a lot of your surplus.

    When you eat 3000-3400 and workout 3/4 days for 20 mins you gain (?) that's because you're not burning away as much of your surplus BUT 3 x 20 mins is not going to build much muscle so what you're gaining is going to be more fat than muscle - get it?

    You say you enjoy working out more often, so do that and EAT MORE.

    if you're just starting out, I'd stick with a beginner programme (SL5x5, Stating Strength, All-Pro, ICF5x5 etc). You might not like doing just compound moves, that's okay, you can add isolation stuff as assistance work. All these workouts should take around 50-60 mins which should allow you to actually build something. You might want to do cardio on off days but you'll need to eat to support that or you'll just be spinning your wheels again.

    Then you start coming into problems with coping with the sheer volume of food. I won't get into the whole argument of yesterday but this is where a lot of us find an element of 'junk' useful. If you can't bring yourself to embrace that then stick with eating clean and suck it up!

    I'm not going to get into any silly back and forths again today (well, maybe) but everyone's entitled to some advice AND you will get good advice here, whether you choose to take it is up to you. Good luck with it.

    Just did a bunch of reading, looked at alot of different articles, forums and they all basically said that exact answer, thanks for the advice, will do.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    3laine75 wrote: »
    Me 3000-3400 calories in
    1400-1600 out ( if I counted properly,)
    2600- 2800 which might not be much of a surplus.

    So I'm actually burning more than I'm eating. That's why I get in and get out.

    Okay, what you're doing is counterproductive.

    When you eat at 3000-3400 and workout 7 days you burn away a lot of your surplus.

    When you eat 3000-3400 and workout 3/4 days for 20 mins you gain (?) that's because you're not burning away as much of your surplus BUT 3 x 20 mins is not going to build much muscle so what you're gaining is going to be more fat than muscle - get it?

    You say you enjoy working out more often, so do that and EAT MORE.

    if you're just starting out, I'd stick with a beginner programme (SL5x5, Stating Strength, All-Pro, ICF5x5 etc). You might not like doing just compound moves, that's okay, you can add isolation stuff as assistance work. All these workouts should take around 50-60 mins which should allow you to actually build something. You might want to do cardio on off days but you'll need to eat to support that or you'll just be spinning your wheels again.

    Then you start coming into problems with coping with the sheer volume of food. I won't get into the whole argument of yesterday but this is where a lot of us find an element of 'junk' useful. If you can't bring yourself to embrace that then stick with eating clean and suck it up!

    I'm not going to get into any silly back and forths again today (well, maybe) but everyone's entitled to some advice AND you will get good advice here, whether you choose to take it is up to you. Good luck with it.

    Just did a bunch of reading, looked at alot of different articles, forums and they all basically said that exact answer, thanks for the advice, will do.

    let you know how i make out, started a 16 week program from bb.com which im going to try, but they said basically get in and get out, try not to burn as much calories as possible, also im waiting for a charge hr which i ordered to try to keep track of the amount of calories i burn in a day. ill post those up once i get them as well.
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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    you guys do realize that you burn more calories through out the day right?

    Yes, of course. Not sure of your point though.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    That's how I got the high calorie count.