Noob Stuck in the 155lbs

[kovalchuck]

Hey Guys

I am 22 years old college student who has been stuck around 155lbs for about 2 1/2 months, I am 5'11 if that helps. I cut about 20 lbs of fat this summer (down from 170 with a much higher body fate percentage), but since hitting the 150lb mark I have only really gained about 5 pounds in the past couple months. I have an ectomorph physiology so I know it can be difficult for people of this build to gain weight. I currently do not eat any grains (including pasta and bread obviously) and try to limit my food to eggs, fruit, vegetables, meat (chicken, horse, fish, and shrimp) eggs, whey, and dairy (greek yogurt, milk and low fat cheese). I also consume quite a bit of nuts and olive oil. While I am continuing to make strength gains at the gym I cannot gain weight for the life of me. Should I add an additional meal to my diet? Should I eat more meals a day? Consume more food when I eat? Any tips would be wonderful

Thanks

[fmrdh]

Start actively tracking your calories, you probably aren't eating anywhere near as much as you think you are.

[Praetorian]

Being an ectomorph you will most likely need starchy carbs to allow you to gain weight...take them around training to start and see how that goes.
P

[kovalchuck]

Ok, Ill start counting, and introduce more carbs to my diet. Thanks guys Ill, let you know how it goes in a month or so.

[Skailes]

A true ectomorph would not have to lose 20 lbs of fat as they wouldn't have been able to gain the fat in the first place, so IMO you're probably more meso than you think. Ok first off to gain quality muscle mass it takes time and unless you were gifted with the genetics of a Yates or Heath it's going to take time and patience. So I suggest you put up your daily nutritional plan as well as your workouts as I'm sure there's room for improvement.

[GYMBRAT]

A true ectomorph would not have to lose 20 lbs of fat as they wouldn't have been able to gain the fat in the first place, so IMO you're probably more meso than you think. Ok first off to gain quality muscle mass it takes time and unless you were gifted with the genetics of a Yates or Heath it's going to take time and patience. So I suggest you put up your daily nutritional plan as well as your workouts as I'm sure there's room for improvement.

Yes this is as true as it gets, I went through it myself to gain weight and grow. Sure didnt happen over night. And took a ton of trial and errors with diet and training to even break 200lbs for me. After all the years and experience gained I dont need to drop bellow 200lbs to look good with my abs.

If your not gainin legitimately your not eating enough, pretty simple imo

[tex]

what these other guys say!! i started 5 years ago at 165 (im near 6'4").....I now sit around 230( visible abs at 220)....consistency is key....eat, sleep, workout and repeat!!

[Sean Summers]

Post diet....still waiting....

[K-Max]

Use a mobile app like myfitnesspal to help you track your diet. I found it VERY useful as you can literally scan everything with the UPC code or search. You can then print out your log so that everyone here can see exactly what you're eating.

[kovalchuck]

OK here is my Workout

Day 1
Squats 5X5
Deadlifts 5X5
Split Squats 3X8
Hamstring Curls 3X12
Farmers Walk

Day2
Shoulder Press 5X5
Lateral raises 3X8
Anterior raises 3X8
Shrugs 3X10
Spider Curls 3X10
Preacher Curls 5X5

Day3
Pull-up Complex: Do Wide grip pull-ups, than Medium, than chin ups 10/8/6 Next set 8/6/4 than 6/4/2
Underbar Pull-ups super setted with overhand curls 3X12
Bench Press 5X5
Weighted dips 3X12
Flys super setted with pushups 3X10

[kovalchuck]

Since I got the feedback from Prae and everyone I haven't locked down a specific diet, but I am going shopping today and the plan is

Breakfast:
Shake of Frozen Berries, Banana Greek Yogurt, Milk, and Coconut water.

after breakfast I go straight to the gym so immediately after I will have a Protein shake and maybe half a cup of edamame

Lunch:
Either Scrambled eggs, wilted spinach, and sweet potatoes
or
Some form of leftover from night before e.g. Horse meat and broccoli Horse Chili and Broccoli, Chicken and spinach, Chicken and rice

Snack on almonds until dinner

Dinner is basically
Some type of meat (fish, horse, or chicken)
steamed veggies
rice/Potatoes

I know I said I didnt eat grains but I can't go on without rice, although I havent eaten it for the past week and have been trying to stick to potatoes

This is what I HAVE been eating like. I am going to the grocery store right now and will produce a more accurate diet plan with measurements and macro-nutritional content soon. Again thanks for the help. Also the reason I was able to gain 20 pounds fat was I was sedentary and drank a lot of beer, but it would be nice to know I am not as ecto as I think haha

Thanks

[GYMBRAT]

I wouldnt be bothering with super sets etc, I would also only stick to the basic mass building movements. You wanna gain so stay away from anything HIT style. Also I wouldnt be all that picky with your diet, just EAT then EAT some more. Your young and prob could have a fast metabolism, especially if your active!



OK here is my Workout

Day 1
Squats 5X5
Deadlifts 5X5
Split Squats 3X8
Hamstring Curls 3X12
Farmers Walk

Day2
Shoulder Press 5X5
Lateral raises 3X8
Anterior raises 3X8
Shrugs 3X10
Spider Curls 3X10
Preacher Curls 5X5

Day3
Pull-up Complex: Do Wide grip pull-ups, than Medium, than chin ups 10/8/6 Next set 8/6/4 than 6/4/2
Underbar Pull-ups super setted with overhand curls 3X12
Bench Press 5X5
Weighted dips 3X12
Flys super setted with pushups 3X10

[TT Eric]

^^ Not agree with eating without bothering, simply because he said he lost 20lbs/had high fat level, eating without monitoring will probably bring him back where he was at first. The key is A1 diet/training, rest, patience and your genetic will bring you where it can.

That being said you diet need improvement, more meal and protein for sure.

Eric

[fmrdh]

No where near enough protein in the diet you have listed there. Your breakfast doesn't even have a protein source?

[Skailes]

OK here is my Workout

Day 1
Squats 5X5
Deadlifts 5X5
Split Squats 3X8
Hamstring Curls 3X12
Farmers Walk

Day2
Shoulder Press 5X5
Lateral raises 3X8
Anterior raises 3X8
Shrugs 3X10
Spider Curls 3X10
Preacher Curls 5X5

Day3
Pull-up Complex: Do Wide grip pull-ups, than Medium, than chin ups 10/8/6 Next set 8/6/4 than 6/4/2
Underbar Pull-ups super setted with overhand curls 3X12
Bench Press 5X5
Weighted dips 3X12
Flys super setted with pushups 3X10Really! This won't do much IMO to develop a solid physique so try this instead:

Mon: Legs

Squats 1x15, 1x10, 5x8
Leg press 5x12
Laying leg curls 5x10
Standing calf raise 5x12

Tues: Chest, shoulders, triceps

Incline press 1x15, 1x10, 3x8
DB bench press 1x15, 3x10
Dips 3x12

Side laterals 3x12
Military press 1x12, 3x8

Laying tricep ext 4x10

Wed: Back, biceps and abs

Med grip pull up 3x10
BB row 1x12, 1x10, 4x8
Dead lift 1x10, 3x8

BB curls 4x10
Hammer curl 3x12

Crunch 4x20

Take one or two days off and then repeat and work hard on keeping your form very tight on all exercises and only make weight increases when you are able to do a couple more reps on a given exercise for two consecutive workouts. This workout is enough to stimulate growth as long as you get the rest and proper nutrition needed for growth. As far as cardio goes if you really need to add it in then only on your off days or post workout (not both) and 15 mins of HIIT should be more than enough to stimulate fat mobilization/loss, but any more and you'll cut into your ability for maximizing your muscle growth.

[tex]

where the **** do you buy horse meat?! not sure i could eat horse meat myself.....smart, intuitive animals and the slaughtering process is horrible.....but ill eat a stupid cow any day ;)

[kovalchuck]

where the **** do you buy horse meat?! not sure i could eat horse meat myself.....smart, intuitive animals and the slaughtering process is horrible.....but ill eat a stupid cow any day ;)


HAHAHA I get it from the local supermarket. I live in Quebec so that may be why it is so easily accessible. More protein less fat than beef, and I have been really into it lately.

[GYMBRAT]

^^ Not agree with eating without bothering, simply because he said he lost 20lbs/had high fat level, eating without monitoring will probably bring him back where he was at first. The key is A1 diet/training, rest, patience and your genetic will bring you where it can.

That being said you diet need improvement, more meal and protein for sure.

Eric

True, I forgot all about OP actually losing excess bf prior. Good eye good eye TT Eric

[GYMBRAT]

HAHAHA I get it from the local supermarket. I live in Quebec so that may be why it is so easily accessible. More protein less fat than beef, and I have been really into it lately.

FK horse meat, I like my Bison :D

[Talo]

You are wanting to gain , correct ? Why bother with a low fat meat source ? Just curious as I don't see anything wrong with some grass feed beef.

[TT Eric]

Variety, always eating the same thing not only can be boring, but variation is also recommended to reduce the chance to develop food sensibility.

Eric