Help wanted please and Hello

ElizabethS04

Hi, I am new to this forum so here goes.

I have an ectomorph shape and at 62 want to start building muscle (I did a program about five years ago and slowly got some muscle definition - but given my lanky body shape I don't think I will ever really bulk up too much). Anyway, life got in the way and I stopped going to the gym for a few years.

I have joined a gym and go around 4 times per week; unfortunately there is no PT available at this gym not any where I live who I can seek guidance from. I really think I need a structured program and perhaps dietary advice - I have googled but am finding it a bit overwhelming.

Has anyone had any success building muscle with an ectomorph frame and, if so, would you be willing to share your program and even dietary tips? Or does anyone know if there are PTs on MFP who offer this?

Thanks for listening to me

regards
Liz

AnnPT77

Hi, and welcome!

The somatotype idea (ectomorph, endomorph, mesomorph) doesn't have super-great scientific support.

That said, some of us find it easier to add muscle mass than others. Genetic predispositions are part of that, but it's also likely to be easier to increase muscle mass when younger and male-er, among other factors.

I, like you, am older (65, nearly 66 in my case) and female-er. But it's not a super-fast thing for anyone, and there's not much point IMO in worrying about aspects we can't change. Strength changes come more quickly than muscle-mass increases, but good, patient work is likely to pay off in both of those ways.

The controllable basics would be (1) a good progressive strength program performed consistently, (2) good nutrition (especially but not exclusively adequate protein), and (3) (if one can handle it) a calorie surplus. If a calorie surplus (weight gain) isn't ideal, then eating at maintenance or a very small deficit would be next best.

(1) There are programs recommended by other MFP-ers here:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

That's also a good place to ask questions about those programs.

(2) Good nutrition, simplistically, is IMO enough protein, enough healthy fats, and plenty of varied, colorful veggies/fruits. There's an evidence-based protein calculator and guide here, from a site generally regarded as neutral:

https://examine.com/nutrition/protein-intake-calculator/
https://examine.com/guides/protein-intake/

(3) MFP will help you estimate calorie needs; you haven't really said whether you could gain some weight, need to lose some weight, or are close to a good weight now, so it's hard to say more about that.

You can go beyond those basics, but that would be the outline to start IMO, and you can learn more and fine-tune along with way.

I'm not the woman to give you detailed or advanced guidance. I pretty much only strength train in Winter, and then not as much as would be ideal, and in an idiosyncratic way anyway. There are some good regular lifters, and even some trainers, over in the Gaining Weight and Bodybuilding area.

Best wishes for success!

ElizabethS04

Many thanks AnnPT77 for your advice. I will check out the websites you posted.