Ectomorph....difficult to gain weight and muscle

[PhunkSpunk]

First, how old are you?

Sounds like you have a fast metabolism, which is a blessing. However if you really do find yourself eating entire pizzas and not gaining a gram, I'd have my thyroid checked.

I think it's really important for people to 'live within their genes'. If this is how you're programmed, you're always going to be on the 'ectomorph' side.

The 'gaining' formula requires that you eat 2 grams of protien/kilogram of weight/day, or roughly a gram/pound/day. Not all protein is created equal. The further away a protein source is from homo sapiens on the evolutionary tree, the less likely it is to have a balanced compliment of essential amino acids.

It's important to have some kind of a 'protein meal' after working out. Fatigued muscles are much more sensitive to insulin, which is responsible for the uptake of both glucose (simple sugar) and amino acids, the molecules which make up proteins. The muscles want to repair themselves and, hopefully, grow.

Whey a milk protein, is probably the best since it is relatively simple, nearly completely digested and absorbed, and contains a balanced compliment of essential amino acids. The market is full of whey and whey/casein supplements. Casein is another milk protein (cheese, like queso and käse). It's more complicated and takes longer to digest. The idea is that the whey is digested quickly and the casein over a longer period, to give you a steady level of protein.

Meats, which have more complex proteins, are never completely digested. The average person only digests and absorbs 60-70% of the protein in a steak. Of course we get a whole bunch of other great nutrients from meats.

Be sure to spread your protein intake out. If you have like 100 grams at a sitting you'll overwhelm you guts capacity to digest and absorb it, even if you're using whey. Also, not a very nice thing to do to your kidneys.

In the gym, if you're looking to build do higher weights and lower reps.

With regard to energy, I'm a firm believer in a pre-work-out cup of coffee!

 

[PhunkSpunk]

Your thirty and if your weight has remained steady over the past several years than cancer would be pretty far down on a differential.

Do you have health insurance? If not, do you live in a place with a good safety-net system?

The work-up for a physical for a healthy young man would consist of basic blood work: a complete blood count to assess for anemia, a chem 10 to see how your kidneys are working, a lipid panel (i.e. cholesterol, etc.), and a liver panel. Most places usually include a basic thyroid test (TSH).

Of course if you're sexually active you should get an HIV, as well as other STDs.

 

[travis82]

Nuts and legumes are good, as are greens. If you have a hard time getting enough protein you might look into protein shakes (find one with a low sugar content and add it to a smoothie).

You're going to have to get over your laziness if you want to bulk up.

Thanks for your advices.

 

[travis82]

First, how old are you?

Sounds like you have a fast metabolism, which is a blessing. However if you really do find yourself eating entire pizzas and not gaining a gram, I'd have my thyroid checked.

I think it's really important for people to 'live within their genes'. If this is how you're programmed, you're always going to be on the 'ectomorph' side.

The 'gaining' formula requires that you eat 2 grams of protien/kilogram of weight/day, or roughly a gram/pound/day. Not all protein is created equal. The further away a protein source is from homo sapiens on the evolutionary tree, the less likely it is to have a balanced compliment of essential amino acids.

It's important to have some kind of a 'protein meal' after working out. Fatigued muscles are much more sensitive to insulin, which is responsible for the uptake of both glucose (simple sugar) and amino acids, the molecules which make up proteins. The muscles want to repair themselves and, hopefully, grow.

Whey a milk protein, is probably the best since it is relatively simple, nearly completely digested and absorbed, and contains a balanced compliment of essential amino acids. The market is full of whey and whey/casein supplements. Casein is another milk protein (cheese, like queso and käse). It's more complicated and takes longer to digest. The idea is that the whey is digested quickly and the casein over a longer period, to give you a steady level of protein.

Meats, which have more complex proteins, are never completely digested. The average person only digests and absorbs 60-70% of the protein in a steak. Of course we get a whole bunch of other great nutrients from meats.

Be sure to spread your protein intake out. If you have like 100 grams at a sitting you'll overwhelm you guts capacity to digest and absorb it, even if you're using whey. Also, not a very nice thing to do to your kidneys.

In the gym, if you're looking to build do higher weights and lower reps.

With regard to energy, I'm a firm believer in a pre-work-out cup of coffee!

PhunkSpunk,


thank you so much for your information.


Are you a nutritionist? You seem to know a lot about food and nutritions.


Do you work out and eat well? You must be a healthy, muscular guy or fitness trainer.

 

[travis82]

Your thirty and if your weight has remained steady over the past several years than cancer would be pretty far down on a differential.

Do you have health insurance? If not, do you live in a place with a good safety-net system?

The work-up for a physical for a healthy young man would consist of basic blood work: a complete blood count to assess for anemia, a chem 10 to see how your kidneys are working, a lipid panel (i.e. cholesterol, etc.), and a liver panel. Most places usually include a basic thyroid test (TSH).

Of course if you're sexually active you should get an HIV, as well as other STDs.

Yes, I do have health insurance.


Just a quick update, I went to see a doctor, and the doctor ordered a blood test for me.


The blood test consists of : Creatinine, Electrolytes (K NA), Full Blood Count, Glucose, Liver Function Test, TSH, Thyroxine Free, Urea.


The doctor also refer me to see a dietician.

 

[travis82]

Hi, currently I'm working in a job that requires me to be standing all the time.

Does that mean I will be burning more calories than those people who are sitting all the time?


Since I want to gain weight, should I find a job that requires me to be seated all the time?

 

[travis82]

Um not really since I work in retail (standing all day) and many of my coworkers are fat asses there!

If you want to gain muscle you are going to have to exercise regularly and overhaul your diet to make those muscles grow. You sound like you have A LOT to learn. You should get in touch with a nutritionist and personal trainer who can devise a program for you and show you the ropes. It is going to take motivation, time, patience, but if you stick with it and keep pushing yourself you will get results.

Thanks for your advices, nyc1978.

My current job involves retail too, so I have to be standing and moving around all the time.

 

[travis82]

So last week, I got my blood test results. Everything is fine and normal.

I am seriously thinking of getting my own home gym equipment. I am thinking of turning my bedroom into a mini home gym. Does that sounds like a good idea?


There isn't any gyms near my home, so I have to travel and pay membership to use public gyms.


I was thinking...maybe setting up my own home gym will be more beneficial to me in the long run. Example: saving time and money.


I already have a workout bench, some weights and dumbbells. What kind of gym equipments will you recommend that I get for my bedroom??

 

[Benvolio]

So last week, I got my blood test results. Everything is fine and normal.

I am seriously thinking of getting my own home gym equipment. I am thinking of turning my bedroom into a mini home gym. Does that sounds like a good idea?


There isn't any gyms near my home, so I have to travel and pay membership to use public gyms.


I was thinking...maybe setting up my own home gym will be more beneficial to me in the long run. Example: saving time and money.


I already have a workout bench, some weights and dumbbells. What kind of gym equipments will you recommend that I get for my bedroom??

How long have you had your weights and how often do you use them? Many, perhaps most, people who buy home equipment, don't use it. Everyone is different, so maybe you will, but ease into it so that you don't get a roomful of equipment you don't use. How often you use your weights is a good indication.
Working out in a gym where there are other attractive people can be more fun and inspiring. Having a workout partner, preferably young and attractive, is probably the best way to discipline yourself to stay with it. Starting at a gym teaches you which equipment and exercizes you need and like.
With dumbells and a bench, you can work most or all the body parts, without buying more equipment until you are sure. I am sure there are books about using dumbbells alone. Try Amazon.

 

[travis82]

How long have you had your weights and how often do you use them? Many, perhaps most, people who buy home equipment, don't use it. Everyone is different, so maybe you will, but ease into it so that you don't get a roomful of equipment you don't use. How often you use your weights is a good indication.
Working out in a gym where there are other attractive people can be more fun and inspiring. Having a workout partner, preferably young and attractive, is probably the best way to discipline yourself to stay with it. Starting at a gym teaches you which equipment and exercizes you need and like.
With dumbells and a bench, you can work most or all the body parts, without buying more equipment until you are sure. I am sure there are books about using dumbbells alone. Try Amazon.

Thank you.


I don't have that many close friends, so it's hard for me to find a gym buddy.


Yes, there may be attractive guys in the gym. But if they're not gay, I'm just wasting my time. I rather be focused on working out than to be distracted by cute guys in the gym.


I just feel like getting my own home gym equipment will get me motivated to work out more often.

Because I tend to stay at home during my free time. I hardly goes out. When I'm at home, there's nothing much recreational activities for me to do....except to turn on my computer and surf the internet aimlessly.

I feel like I waste too much time being on the internet....I need something else to "pull me away" from my computer.

 

[Spiff]

This sounds like a job for B.U.F.F. Dudes.
http://www.youtube.com/user/buffdudes?feature=watch
Boom!

 

[Alnitak]

I'm an ectomorph as well. Our body type is in our genes so you will have to work very hard on weight training and healthy foods to gain weight. You are correct that ectomorphs have low appetites, so you are going to have to force yourself to eat more in order to support the muscle growth you want. If you don't work out, the extra calories will go to fat instead of muscle obviously. You should ask a dietitian for specifics.

 

[Alnitak]

Thanks, I suspect I have a high metabolism rate. I sweat a lot....and I'm always hungry.

Sounds like you have a fast metabolism, which is a blessing.

I try to address this myth whenever it crops up.

MYTH: Skinny guys have faster metabolisms.

FACT: Skinny guys have slower metabolisms.

WHY: Your body mass is directly proportional your basal metabolic rate, and to a lesser extent age. While it is true that metabolism slows with age, the difference is very small. Between the ages of 18 and 26, a 130 pound male will slow down his metabolism by 50 calories a day. That's roughly equivalent to a small egg.

Many people assume that slimmer men have faster metabolisms due to the assumption that everyone consumes about the same amount of food. Actually, the gradient in basal metabolic rate is universal by weight among healthy humans, and calories are always conserved due to the First Law of Thermodynamics.

In short, skinny people just eat less or are more active.

Age 26 is also when sarcopenia begins, so it will get progressively more difficult to gain muscle especially for ectomorphs. By age 80, the average male will have lost half his muscle cells to fibrosis.