The results are also already visible and I'm currently lifting a lot more than in the first week. I have not been paying much attention to my diet yet but in these 5 weeks I've already gained about 9 pounds of lean muscle. I have been using it now for almost 5 weeks and I'm already getting a lot of results. ** Note: Add weight if more than 10 reps can be performed in a setįirst of all I would like to thank you for this great workout schedule. Perform abdominal exercises on Monday and Thursday, or Tuesday and Friday.īarbell Bench Press or Smith Machine Bench Press Keep rest time between exercises at 3 minutes. The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times per week. Keep rest time between sets at 2 minutes. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass. Use a repetition timing of 2-1-2 seconds. Stretch the worked muscles at the end of the workout.Ĭool down when finished training with 5-10 minutes of cardio.
Warm up with a cardio session for 5-10 minutes. Olive oil, peanut oil, canola oil, nuts and seeds, vegetable oils (safflower, corn, sunflower, cottonseed oil), fatty cold water fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts.Īerobic activity should be kept to a minimum. Essential fats should come from the following foods. Supplement the diet with a good branded multivitamin and mineral. Simple sugars should be limited or avoided totally.Įat lower glycemic index foods such as brown rice, whole grain pasta, whole grain breads, yams, oats, sweet potatoes, whole grain foods. A meal or meal replacement shake should be taken before bed. Protein intake should be 25%-30% of total calories carbohydrates should be approx 50% of total calories and fats at approx. Meals should be split into 6-8 meals (including weight gainer drinks) per day, split into meals every 2.5 - 3 hours throughout the day. Example a 140 lb lifter would use a starting calorie level of between 2800-3500 calories per day. They should use a calorie level of 20-25 times their bodyweight in pounds as a starting position for calorie level. The ectomorph's diet is crucial to increasing muscle tissue from their training. In order to increase body weight, this type of person would need to increase calorie levels in stages until a pound in body weight is being added per week. The ectomorph is the lucky body type that doesn’t carry much body fat, but are unlucky in that their body burns a lot of calories per day normally.