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Extreme Ectomorph ; New split needed!
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19-03-2016 12:41am#1Been working on a push,pull workout:
Mon - chest tri
Tue - back bi
Weds - legs
Thurs - chest tri
Fri - back bi
Sat - legs
Sun - off
Working fine but not i'm getting bored of that routine and been grinding a lot so yeah, been lifting for almost 3 years and have learnt lots!
Having said that i'm 65kg'ish. Muscle is coming in nice and slowly anyway! But still i look lean and have been focusing on my diet!
I been doing that routine for almost 3 months.
So i was wondering how would my secondary muscles respond the next day if it was trained indirectly the day before?
Eg:
Monday chest bi
Tue back tri
Wed legs
Thurs arms
Fri chest and shoulder
Sat legs and back
Sun off
My diet ive been recording the past few weeks if you want to have a look at it, i'm an ectomorph so its been a struggle ive also made so much effort into my diet and also the amount of money i spend is ridiculous
Monday
- 1 scoop casein and water
- Roast of day ( 2 chicken slices white,
- 2 spuds, carrots, stuffing )
- Pasta and chicken bake
- 1Litre Soya milk
- 4 Sausage Rolls
- 3 spoons of casein
- Handful of peanuts salted
- Bag of crisps
Tuesday
- 4 Large eggs 2 parratha
- 1 scoop casein
- 1 litre soya milk
- 1 scoop casein
- Handful of peanuts salted
- Nice serving of rice, p sauce and 1 chicken fillet
- Serving of rice, Heinz beans and chicken fillet
- Rice and ate rest of waste of chicken fillets
- 1 banana
Wednesday
- 1 scoop casein & water
- 1 banana
- 1 chicken roll
- 1 bag of crisps
- Lamb curry and rice (Canteen)
- 1 Litre Soya Milk
- 1 snickers bar
- 1 Chocolate Yogurt Small Desert
- 1 tin tuna
- 1 serving of Pasta and Bolognese Sauce
- 1 Scoop Whey Isolate & Water
Thursday
- 2 Scoop whey
- Small serving pasta and tuna
- 3 eggs
- 2 servings almost half bag of pasta
- Popcorn chicken bought
- 1 scoop of whey
Friday
- Scoop of whey and water
- Small serving coco pops and milk
- Half can 500ml Monster
- 1 Scoop whey and 400ml Soya Milk
- 1 litre lactose free milk
- 3 mayo chicken burgers
- 1 banana
- 1 Nomadic Chocolate yoghurt
- Wrap with chicken fillet, lettuce, cheese
Saturday
- 4 eggs , bagel and cheese spread
- 1 whey scoop and 300ml soya
- Small banana
- 4 small sweet potatoes
- 4 chicken goujons
- Small snickers bar
- 2 and a half small sweet potatoes
- 100g tuna in brine
- 1 casein scoop and water
- 1 small banana
- 2 normal tablespoons of olive oil
Sunday
- 4 eggs, bagel and full fat soft cheese
- 1 scoop whey and 500ml soya
- 1 small snickers bar
- 2 tuna tins
- 6 small sweet potatoes
- 1 scoop of whey and 500ml soya
- 1 bagel again and full fat soft cheese
- 1 scoop of casein and water
Monday
- Wrap and 4 eggs
- 1 scoop of whey and 500ml soya
- 300g of pasta
- 1 cheese burger
- 1 doritos red
- 1 can of tuna
- 1 scoop of whey and 500ml soya
- 500ml lactose free milk
Tuesday
- 1 Whey scoop and water
- 1 Whey scoop and 500ml lactose free milk
- 2 BLT Chicken wrap
- Chicken and pasta bake
- 4 tablespoons of olive oil
- Small serving of pasta and a tin of tuna
- 1 whey scoop and 500ml soya milk
- 1 bar of nutrigrain
Wednesday
- 500ml soya and 1 whey scoop
- A serving of pasta and small bit of tuna
- 1 small tin of pringles sour flavour
- 500ml soya and 1 whey scoop
- A good serving of pasta and can of tuna
- Medium hot chicken roll and lettuce and mayo
- 6 tablespoons of olive oil
Thursday
- 2 toasts and peanut butter
- Yoghurt
- 3 eggs
- 1 granola bar
- 1 whey scoop and 500ml soya x2
- 300g of penne pasta & little cheese
- 1 can of tuna
- 2 tablespoons of olive oil
Friday
- 2 toasts and PB, 3 eggs
- 2 whey scoops and water
- 300g pasta
- Can of tuna
- 1 choc granola bar chewy
- 1 normal granola
- 1l lactose free milk
- 1 whey scoop and water
- 3 tablespoons of olive oil0
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are you counting the calories of those days, or even estimating. There's a fair bit of food there, but no idea of portion sizes. If you aren't tracking the cals you could be pissing in the dark.
Taking a closer look at one of the days, and complete estimated numbers
That comes to 2310 calories.
Another random day
Total 2248.
Based on those estimates above, you aren't eating enough. You aren't eating many meals, and the meals you do have are very plain, which leads to them being lower calories.
You probably aren't limited as an extreme ectomorph in the way you think like you think. People who relate to ectomorph, are usually not eating very much, often very plain food too. It more related to how much you comfortable eat, rather than a physical limitation.
Appreciate your post a lot, yes ill admit my meals are very plain, my usual main meals consist of tinned tuna and tesco pasta and tesco pasta sauce and i feel really full after a meal of that as i aim for 300g(raw weight) a day.
Not sure what to do now, my options are limited as i have digestion problems with milk, and i really believed that i'd have no problem gaining weight if i weren't lactose intolerant!
Embarrassingly quoting from your post it looks like im on a maintainance...
I think my only hope is to invest in a blender and put in:
Oats
Peanut butter
Scoops of protein
Fruit if available0 -
LuckyDude12 wrote: »i feel really full after a meal of that as i aim for 300g(raw weight) a day.
Raw weight :eek:
I had assumed that you mean cooked weight, as it's quite a massive amount of pasta. We are talking about dried pasta like this right? If that's the case, and it's 300g pasta. That changes the calories count completely. There would be an extra 660 cals per day in the above. Bringing both days over the 2900 mark, which is more in line with what you should be eating to bulk, and making sense how much of a struggle you feel.
Apologies about the mix up. In my defense, 300g raw is a lotta pasta 0 -
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Raw weight :eek:
I had assumed that you mean cooked weight, as it's quite a massive amount of pasta. We are talking about dried pasta like this right? If that's the case, and it's 300g pasta. That changes the calories count completely. There would be an extra 660 cals per day in the above. Bringing both days over the 2900 mark, which is more in line with what you should be eating to bulk, and making sense how much of a struggle you feel.
Apologies about the mix up. In my defense, 300g raw is a lotta pasta
Haha dont be regretful and that link you have is the exact pasta i get!
Yeah i weigh it raw because i read the back of the packet it says 75g raw pasta is equal to approx 170g when cooked, which is ridiculous imo!
So for everything now i weigh everything raw like rice and spuds too! Also it makes more sense to me, and yeah 300g of penne pasta is a lot when cooked but i evenly spread out my intake throughout the day!
Im running out of ideas of what to put on my carbs ( rice, pasta especially ) to make it to eat more enjoyable rather than same old plain pasta sauce on my penne or baked heinz beans on rice..0 -
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