I am back. I pm'd my response to bobbob, but I believe many could benefit from this as well. Back to your question, I'm around 190lbs give or take 1-2 lbs right now, this is 50lbs of muscle later with 4+ years of consistent training and meal planning.
I had a goal of reaching ~205lbs before, but realistically speaking, it is not easy to attain or maintain for an ectomorph base bodytype (narrow shoulders, smaller bones, long, thin- google for definition). I would look forward to packing on more mass, and would always welcome more muscle, but I'm happy to say I'm satisfied with the body I have after all this hard work and consistent training/dieting/resting.
Part of success in life, which leads to women wanting to be a part it, is to be realize what you've accomplished and how far you have come. I used to feel like I could always use more muscle and was not satisfied, but realizing this difference allowed the doors to fully open.
Regarding specifics, it's quite simple: (Recommended for ectomorph types)
Training:
Compound exercises (85% of my training consists of dumbbell exercises- it helps develop a more well balanced/rounded physique)
Frequency:
At most every other day, ectomorphs fatigue easily thus rest is the most important component for growth and recovery (really applies to everything else as well)
Diet:
There's the usual emphasis on protein and carbs, fat and all that, but it's really a simple equation:
Calories burned VS Calories consumed.
For instance, I burn around 3,700 kcals on a day I train, and around 3,200 kcals I don't, so I make sure I consume around ~4,200 and 3,800 calories, accordingly. 60% of my diet consists of carbs mainly in the form of rice and some wheat bread.
To summarize, the crucial keys of building strength and quality mass for an ectomorph would be 1) Training intensity 2) rest 3) proper calorie surplus (of mainly quality carbs and protein) and 4) consistency
I take whey protein supplements asap after my training, but that's it (no need for creatine or other stuff)
This is the foundation of my solid regimen which I follow closely and all this strength and muscle I've built from scratch stays and increases overtime with me forever.
Good luck and let me know if you have any questions.
S
Originally posted by bobbob
I wrote this as a PM to supereuroman but then decided that maybe other people could offer opinions as well.
You seem to be a similar height to me. I'm 6'3", close to 6'4".
I used to weigh 155 pounds coming out of college. I worked out and ate like crazy for 3 months and got up to 180 pounds. Then I stopped eating so much and went down to around 173 - 175.
Now its 5 years later and I'm pretty much constant at 177 - 178.
anyways, my question is that do you feel happy at your body weight? I feel WAY too skinny right now. Also, I have narrow shoulders, so that makes me look even skinnier. When you said you have hot girls approaching you ... that has NEVER happened to me.
I figured that for my height, I'm just too skinny and need to get up around 210 to 220 before I can have any kind of success with women.
Well, just wondering what you're doing right, cause I am having no success whatsoever. peace