Hey, I'm just an Ectomorph aka skinny person
nutrament
Posts: 9 Member
Hey, I've been working out for 10 years or so and at times its difficult for me to put on muscle mass even though I eat very healthy. Over the years my weight would flacuate from 160 (my best weight for muscle mass, I lost some good habits but regain them with this app) to 140 pounds. With this app I've changed the MOST IMPORTANT thing when it comes to Ectomorphs with high metabolisms. I changed WHEN, WHAT and HOW much I should eat. This app is awesome as it breaks down all the nutritents and macro nutritents. I already feel the myself thickening out. This app keeps everything in check. If you guys have any questions about foods, habits, workouts than shot me a message
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Replies
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I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.0
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How much weight have you gained with serious mass? Right now I bought a case of muscle milk. I feel some small gains so far.0
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you know that extomorph stuff is rubbish right?0
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Yea I heard arguments from both sides. Ether way I wanted people to know that I'm a hard gainer, but thanks to kathrynjean's article the reasons for that is a bit more clear. Thanks guys.you know that extomorph stuff is rubbish right?kathrynjean_ wrote: »
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Calculate your TDEE. Eat +500 calories over that for 1lb a week gain. You will gain muscle (assuming you are lifting while on the bulk) and a bit of fat. If you aren't gaining, then eat more (either you underestimated your TDEE or you're not counting calories properly).
Underweight people tend to overestimate their calories and overweight people underestimate their intake. Are you logging everything you are putting in your mouth, week in and week out? Get the above 2 points together, and I'm sure you will start making weight and mass gains.1 -
So how many calories are you eating? And somototyes aren't a thing as @jorocka stated, but also it's something like 96% falls in a stand deviation and don't have fast or slow metabolism. But rather eating habits or highly active jobs that make it harder to stay consistent.0
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I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.
It won't lower your metabolism unless you start to starve yourself. Gaining muscle increases your metabolism. I've gained 26lbs and my maintenance went from 2700 to 3100 calories a day.
We're all hard gainers. I consume 4000 calories a day in order to hit a 250 cal surplus, all of which are whole foods. None of that if from store bought mass gainers. Save your money and create your own at home
I have a 1000 calorie shake to start my day.
1.5 cups whole fat milk
1 scoop of whey protein
1 banana
3tbsp of gainzbutter
3tbsp ground flax seed
.5 cup of oatmeal
1-2 cups of spinach
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I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.
It won't lower your metabolism unless you start to starve yourself. Gaining muscle increases your metabolism. I've gained 26lbs and my maintenance went from 2700 to 3100 calories a day.
We're all hard gainers. I consume 4000 calories a day in order to hit a 250 cal surplus, all of which are whole foods. None of that if from store bought mass gainers. Save your money and create your own at home
I have a 1000 calorie shake to start my day.
1.5 cups whole fat milk
1 scoop of whey protein
1 banana
3tbsp of gainzbutter
3tbsp ground flax seed
.5 cup of oatmeal
1-2 cups of spinach
Just to clarify though, muscle does increase caloric expenditure, but not significantly, It's roughly 4-6 calories extra per lb of muscle.0 -
HamsterManV2 wrote: »Calculate your TDEE. Eat +500 calories over that for 1lb a week gain. You will gain muscle (assuming you are lifting while on the bulk) and a bit of fat. If you aren't gaining, then eat more (either you underestimated your TDEE or you're not counting calories properly).
Underweight people tend to overestimate their calories and overweight people underestimate their intake. Are you logging everything you are putting in your mouth, week in and week out? Get the above 2 points together, and I'm sure you will start making weight and mass gains.
Yes sir, I'm doing 2,700 calories a day with weight lifting included. I feel the gainzzz. What's tdee? Thanks everyone, this is all *kitten* great info !!!0 -
HamsterManV2 wrote: »Calculate your TDEE. Eat +500 calories over that for 1lb a week gain. You will gain muscle (assuming you are lifting while on the bulk) and a bit of fat. If you aren't gaining, then eat more (either you underestimated your TDEE or you're not counting calories properly).
Underweight people tend to overestimate their calories and overweight people underestimate their intake. Are you logging everything you are putting in your mouth, week in and week out? Get the above 2 points together, and I'm sure you will start making weight and mass gains.
Yes sir, I'm doing 2,700 calories a day with weight lifting included. I feel the gainzzz. What's tdee? Thanks everyone, this is all *kitten* great info !!!
TDEE = Total Daily Energy Expenditure (aka - Maintenance Calories). Also, if you are bulking at 2700, you definitely don't have a fast metabolism... actually more towards the lower side. Most of us here, maintain at 3000 calories.0 -
HamsterManV2 wrote: »Calculate your TDEE. Eat +500 calories over that for 1lb a week gain. You will gain muscle (assuming you are lifting while on the bulk) and a bit of fat. If you aren't gaining, then eat more (either you underestimated your TDEE or you're not counting calories properly).
Underweight people tend to overestimate their calories and overweight people underestimate their intake. Are you logging everything you are putting in your mouth, week in and week out? Get the above 2 points together, and I'm sure you will start making weight and mass gains.
Yes sir, I'm doing 2,700 calories a day with weight lifting included. I feel the gainzzz. What's tdee? Thanks everyone, this is all *kitten* great info !!!
Calculate your TDEE here
I am Male / 27 years / 5'7" / desk job/ work out 4-5 times per week, my TDEE is 2300calories (I eat this much to maintain weight). If I'm cutting 1lb/week, I eat ~1800calories, and if I'm bulking I eat 2800calories (or 2550 for a slow/lean bulk). Bulking is the best time to make size and strength gains, then cut to reveal them. Cheers!
Note: You WILL gain some fat on the bulk, it's all part of the process. You are fuelling your body for growth, so just cut afterwards.0 -
No you're not, eat more0
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I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.
It won't lower your metabolism unless you start to starve yourself. Gaining muscle increases your metabolism. I've gained 26lbs and my maintenance went from 2700 to 3100 calories a day.
We're all hard gainers. I consume 4000 calories a day in order to hit a 250 cal surplus, all of which are whole foods. None of that if from store bought mass gainers. Save your money and create your own at home
I have a 1000 calorie shake to start my day.
1.5 cups whole fat milk
1 scoop of whey protein
1 banana
3tbsp of gainzbutter
3tbsp ground flax seed
.5 cup of oatmeal
1-2 cups of spinach
Just to clarify though, muscle does increase caloric expenditure, but not significantly, It's roughly 4-6 calories extra per lb of muscle.
Except my maintenance has increased from 2700 to 3100 due to my increase in weight.
0 -
I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.
It won't lower your metabolism unless you start to starve yourself. Gaining muscle increases your metabolism. I've gained 26lbs and my maintenance went from 2700 to 3100 calories a day.
We're all hard gainers. I consume 4000 calories a day in order to hit a 250 cal surplus, all of which are whole foods. None of that if from store bought mass gainers. Save your money and create your own at home
I have a 1000 calorie shake to start my day.
1.5 cups whole fat milk
1 scoop of whey protein
1 banana
3tbsp of gainzbutter
3tbsp ground flax seed
.5 cup of oatmeal
1-2 cups of spinach
Just to clarify though, muscle does increase caloric expenditure, but not significantly, It's roughly 4-6 calories extra per lb of muscle.
Except my maintenance has increased from 2700 to 3100 due to my increase in weight.
There are other modifying factors that can change outside of muscle mass.. you could have easily seen modifications in thermal effect of activity (burn more calories during exercise) or increases to non exercise activity thermogenesis (are more active in daily activity)... its no different than my ability to maintain my tdee even after 50 lbs lost.0 -
Eat more. 2700 is women's bulk calories.0
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I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.
It won't lower your metabolism unless you start to starve yourself. Gaining muscle increases your metabolism. I've gained 26lbs and my maintenance went from 2700 to 3100 calories a day.
We're all hard gainers. I consume 4000 calories a day in order to hit a 250 cal surplus, all of which are whole foods. None of that if from store bought mass gainers. Save your money and create your own at home
I have a 1000 calorie shake to start my day.
1.5 cups whole fat milk
1 scoop of whey protein
1 banana
3tbsp of gainzbutter
3tbsp ground flax seed
.5 cup of oatmeal
1-2 cups of spinach
Just to clarify though, muscle does increase caloric expenditure, but not significantly, It's roughly 4-6 calories extra per lb of muscle.
Except my maintenance has increased from 2700 to 3100 due to my increase in weight.
There are other modifying factors that can change outside of muscle mass.. you could have easily seen modifications in thermal effect of activity (burn more calories during exercise) or increases to non exercise activity thermogenesis (are more active in daily activity)... its no different than my ability to maintain my tdee even after 50 lbs lost.
Nope my activity level has dropped from 2 hours of working out a day to 1 and I'm also on winter lay off so working out is pretty much my only form of exercise.
Other than slightly more intensity during lifting without added cardio my workouts haven't changed.
0 -
I'm the same way struggling with weight. Along with eating I have found that using serious mass by on series really helps packing in muscle and helping get your metabolism lowered.
It won't lower your metabolism unless you start to starve yourself. Gaining muscle increases your metabolism. I've gained 26lbs and my maintenance went from 2700 to 3100 calories a day.
We're all hard gainers. I consume 4000 calories a day in order to hit a 250 cal surplus, all of which are whole foods. None of that if from store bought mass gainers. Save your money and create your own at home
I have a 1000 calorie shake to start my day.
1.5 cups whole fat milk
1 scoop of whey protein
1 banana
3tbsp of gainzbutter
3tbsp ground flax seed
.5 cup of oatmeal
1-2 cups of spinach
Just to clarify though, muscle does increase caloric expenditure, but not significantly, It's roughly 4-6 calories extra per lb of muscle.
Except my maintenance has increased from 2700 to 3100 due to my increase in weight.
There are other modifying factors that can change outside of muscle mass.. you could have easily seen modifications in thermal effect of activity (burn more calories during exercise) or increases to non exercise activity thermogenesis (are more active in daily activity)... its no different than my ability to maintain my tdee even after 50 lbs lost.
Nope my activity level has dropped from 2 hours of working out a day to 1 and I'm also on winter lay off so working out is pretty much my only form of exercise.
Other than slightly more intensity during lifting without added cardio my workouts haven't changed.
I'm not doubting you or contradicting your info/knowledge. Since I know you are quite knowledgable in regards to fitness and nutrition. I'm purely saying that with little to no change to my daily activity my maintenance has increased by almost 400 calories.
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Even calorie counts offend now. Lol. Labeling...that's rich.0
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HamsterManV2 wrote: »Underweight people tend to overestimate their calories
I picked up a fitbit Charge last week. Even though these tracker can be inaccurate it gives you more of a idea of what you burn. All the things we do throughout the day add up well beyond basic maintenance. Very easy to underestimate indeed.
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Hey, I've been working out for 10 years or so and at times its difficult for me to put on muscle mass even though I eat very healthy. Over the years my weight would flacuate from 160 (my best weight for muscle mass, I lost some good habits but regain them with this app) to 140 pounds. With this app I've changed the MOST IMPORTANT thing when it comes to Ectomorphs with high metabolisms. I changed WHEN, WHAT and HOW much I should eat. This app is awesome as it breaks down all the nutritents and macro nutritents. I already feel the myself thickening out. This app keeps everything in check. If you guys have any questions about foods, habits, workouts than shot me a message
I'm the same way except right now I'm at 160 lbs, I'm 5'7" but I am trying to cut my body fat % down. Any suggestions? Trying to maintain mass too.0 -
Hey, I've been working out for 10 years or so and at times its difficult for me to put on muscle mass even though I eat very healthy. Over the years my weight would flacuate from 160 (my best weight for muscle mass, I lost some good habits but regain them with this app) to 140 pounds. With this app I've changed the MOST IMPORTANT thing when it comes to Ectomorphs with high metabolisms. I changed WHEN, WHAT and HOW much I should eat. This app is awesome as it breaks down all the nutritents and macro nutritents. I already feel the myself thickening out. This app keeps everything in check. If you guys have any questions about foods, habits, workouts than shot me a message
I'm the same way except right now I'm at 160 lbs, I'm 5'7" but I am trying to cut my body fat % down. Any suggestions? Trying to maintain mass too.
Eat less but super clean, fruits, veggies, oatmeal, avacodo, lean meats etc lol which is pretty natural for me to do. Also carbio and Calisthenics. Personally I see major cuts and definition when hitting the punching bag (boxing) , jump roping, jogging on sand or swimming.
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