Diet and Training?

Hey all I have read al the thread about skinny to big, creatine and everything else on how to get big if you have a fast metabolism (ectomorphic body structure). I have done it all. But after reading the post I was unclear on what your suggest to eat and what work out to do when your skinny trying to put on fat to turn into muscle. I also read not to get my heart rate up at the gym cause it burn calories how do i prevent that ?

What I am looking for is a basic work out (weekly) that is suitable for me.
also
What is a good diet, I mean from day to day what are the things I should be eating, and staying away from?

Currently I match my weight in protein each day, as well as take the proper amount of creatine, along with alot of water intake.

The food and work out schedule is what is killing me ...

Thanks guys!!!

I'm the exact same way you are man.. I can eat and eat and eat, and not put on any weight at all. In 2 years, I've gone from 175 - 180 to 205 - 210, and it's been constantly working out and eating like a machine.

Most people could put on twice as much as that, but guys like us have to work twice as hard as they do for half the gains..

Anyway, as far as diet goes, there's a few things I can suggest now, and you can pm me later if you want to hear some more..

First off, cottage cheese is your friend.. seriously.. Eat a good cup of it before the gym with pineapple, then another cup before bed.

Some other bulking recipies I've found include:

"1C raw oats ( I chop mine)
12-14oz. water depending on your consistancy preferences
blend the two if preferred.
Add 2 scoops whey (chocolate will make this chocolate flavored, any other flavor will make it whatever flavor they are)
2 TBSP PB
an ice cube to chill it
Blend 30-45 seconds and voila! "


"- 1/2 c Hood's Low-Carb 2% Fat chocolate milk
- 1 chocolate fudge FF/NSA Blue Bunny ice cream bar
- 2 Tbsp. natty peanut butter
- 1-2 scoops chocolate or chocolate mint whey
- ice and water as preferred

Blend and drink up.

This drink works out to

566 calories
64g protein
28g carbs
21g fat "

"Ingridients: pasta, chicken breasts, spices (whatever you like), crushed tomatos, cheese (low-fat or not is up to you), champinions, onion, carrot, ananas and paprika.

1: Chop chicken breats and steak them in olive oil or cooking spray. I never used the second one, but it seems to be pretty popular i USA. When they are slightly brown on one side, turn them over, reduce the heat a bit and put in chooped 1/2 chopped onion, spices, crushed tomatoes (around 200g), champinions, paprika and ananas. Make sure they are well spread over the chickenbreats. Mix stuff back and forth.

2: Start cooking pasta, don't overcook it. When it's done release it from the water and put in the middle of your "mix". Chop cheese (I think I used 50g) and put it over the pasta, so that it covers most of it. Turn the hit off and let it stay for 3-5 minutes.

3: EAT! Pasta will have an incredible taste of cheese, man. I can also suggest to maybe use some chili-sous to addition of crushed tomatos and if you don't like the taste of steaked ananas, eat them fresh with the chicken! It might sound a little bit weird, but they give it an incredible taste.

works out to over 1000 calories from just that meal."



"1 C. Oats
1 C. Cottage
1 Tbsp Natural PB


In order to prepare this most delicious treat simply mix 1 Cup Old Fashioned Oats, 1 Cup Fat Free Cottage Cheese, and 1 Tablespoon of Natural Peanut Butter in a medium sized bowl with a small amount of water. Microwave until the cottage cheese starts to bubble up over the edge of the bowl and remove. Stir together the mixture until the cottage cheese is nice and stringy on your spoon. This will make the mixture very thick and ultra hot. Sprinkle with cinammon or splenda to desire or eat as is. "


"2 Wh. Wheat Bread
10 Egg Whites
2 Tbsp Miracle Whip

To prepare this Easy Egg White Sandwich simply take 10 egg whites and put them in a microwavable safe tupperware style container and microwave for 5-7 minutes or until fluffy and cooked. Allow the egg whites to cool for a few minutes and extract them from the bowl in one or two whole pieces by taking a spoon or knife and seperating half of the cooked whites. Spread 2 tablespoons of Fat Free Miracle Whip on Two Slices Of Whole Wheat Bread and add the whites to the sandwich preperation. Season with pepper or eat as it. If you are at home, to make this even better, toast the bread with some butter flavored cooking spray until lightly crisp."


There's a good start for a bunch of bulking meals for you... Make sure that when you do eat, don't snack through the whole day, set aside certain times to eat, and just feast.. You don't want to eat throughout the whole day.


As far as workouts go, it changes with the person.. we all have different preferences.

Here's a couple of examples of splits you could try though.

Monday: Chest/Triceps
Tuesday: Biceps/Forearms
Wednesday: Abs
Thursday: Rest
Friday: Back/Shoulders
Saturday: Legs/Calves
Sunday: Rest

or

Monday- chest/tris
Tuesday- back/bis
wednesday- off
Thursday- shoulders/forearms
Friday- Legs
saturday/sunday- off or cardio


or

Monday-Chest-Tri's
Tuesday-Back-Bi's-forearms
wednesday-rest
thursday-Shoulders
Friday-Legs


remember to keep changing the workouts you do though to shock your muscles into new growth.


Good luck and have fun.

Interesting
Thanks for the good response. I have heard about those kind of home made shakes with adding peanut, I have yet to try it. Also cottage cheese you are correct in college I used to work out heavily and found myself eating alot of it after being told it packed on weight. It just sucks being thin and having to gain weight, when all I do is see heavy people bitching about loosing it. It amazes me how impossible it is to gain.

As long as you're dedicated to it, the weight will come.. and just think of it this way - at least you have a good frame to build off of.. And - when you finally do finish your bulk, you can cut in about 1/10th of the time most people can.

Any other recipes to gain weight? Im on protein right now too? What kind are u taking?

I bought the one at GNC there brand, it mixes well and the scoops aren't so huge.
I used to use Cytopro and Nitrotech but it got to costly, very good brand I found tho.

Principle #1
Do not train for more than an hour, 30-40 minutes being the optimal length.
It is scientifically proven that this shorter duration training maximizes your hormonal spikes. Training any longer is going to increase your secretion of cortisol, a catabolic hormone. Your routines also need to have a "sprint-like" quality to them to maintain maximum intensity. If you train too long you are going to pace yourself, whether that be consciously or subconsciously.

this is from
http://www.bodybuilding.com/fun/james1.htm

Having read that, i think you should have a read on this link
http://www.bodybuilding.com/fun/issa79.htm

hope this betterly defines the topic in question :icon16:

Interesting
Thanks for the good response. I have heard about those kind of home made shakes with adding peanut, I have yet to try it. Also cottage cheese you are correct in college I used to work out heavily and found myself eating alot of it after being told it packed on weight. It just sucks being thin and having to gain weight, when all I do is see heavy people bitching about loosing it. It amazes me how impossible it is to gain.

I totally agree with u man. There is a lot of people bitching about losing weight, while some of us are the only maniacs who want to put on some weight. :lol2: :grinno: :smokin: I need the weight because being a football player, i dont want to get my ass hit around like a rag doll. Well anyways, about cottage cheese. How much of the stuff did you consume?

I bought the one at GNC there brand, it mixes well and the scoops aren't so huge.
I used to use Cytopro and Nitrotech but it got to costly, very good brand I found tho.

True...Nitrotech and Cytopro are costly. :2cents: