Bulking for Ectomorphs Thread- Post all questions and comments here

[Beast]

This thread is dedicated to the book Bulking for Ectomorphs, which can be downloaded for free here:

www.bulkingforectomorphs.com



Bulking for Ectomorphs- So you think you are a hardgainer?

When Derek Charlebois and Team Scivation set out to write a book on how the naturally "skinny" can gain "mass" in the form of lean body mass (LBM), it was something that no one had ever tackled before. The minds of Team Scivation including Chuck Rudolph, MEd, RD, Scivation Director of Research and Development and pioneer of the infamous Cut Diet and Marc Lobliner, President of Scivation got together with training expert and Director of Team Scivation, Derek Charlebois for this groundbreaking book made especially for Ectomorphs!

In Bulking For Ectomorphs, Derek will outline exactly what needs to be done by Ectomorphs to effectively trick their genetics into packing on slabs of lean mass without the fat by using advanced diet, training and supplement strategies.

If you are an Ectomorph looking to pack on as much lean mass and as little fat as possible, download Bulking For Ectomorphs now and read on to learn how you can achieve the lean, hard physique you have always dreamed of!

[gupunkitar2004]

its not there

[f*cking ecto]

you're using the word endomorphs instead ectomorphs later in your post

[Beast]

Originally Posted by f*cking ecto

you're using the word endomorphs instead ectomorphs later in your post

I just copy and pasted what was on the site... I blame our web guy

[Scivation]

Originally Posted by Beast

I just copy and pasted what was on the site... I blame our web guy

His computer died. The fact that it is even up is a blessing.

[Beast]

Originally Posted by Scivation

His computer died. The fact that it is even up is a blessing.

I sent the needed revisions to him, so it shall be fixed soon, no worries.

[Amino89]

NICE addition! I guess I'll wait for Mass diet as I'm more of a ecto/meso. Still nice read though!

[ReSpAwN DeMoN]

I'm not using this one cause I'm not ecto but...

no fruits or veggies? I thought that was the platform underneith all of scivation/primaforce dieting techniques.. or is this cause ecto's can't gain weight for **** that its a mute point? I'm just curious. Cause I have a buddy that is 5ft and 130LB's. I might be able to help him out. That dude is so thin I'm afraid to shake his hands sometimes thinking his forearm will crack in half. he looks frail and brittle. like a baby..

[Beast]

Originally Posted by ReSpAwN DeMoN

I'm not using this one cause I'm not ecto but...

no fruits or veggies? I thought that was the platform underneith all of scivation/primaforce dieting techniques.. or is this cause ecto's can't gain weight for **** that its a mute point? I'm just curious. Cause I have a buddy that is 5ft and 130LB's. I might be able to help him out. That dude is so thin I'm afraid to shake his hands sometimes thinking his forearm will crack in half. he looks frail and brittle. like a baby..

One of the main things holding an ecto back from gaining is not being able to eat enough. Instead of eating filling foods with not a lot of calories (fruits and veggies) ectos should eat more nutrient dense foods. If we were to recommend an ecto eat 1-2 cups veggies with meals like in our other diets there would be no way they could eat all the food they need to eat. You see a lot of ectos looking for appetite enhancers because they simply cannot eat enough food to grow.

[SB100%Natural]

I will try this system when I am finished with my 1st show although I am naturally skeptical. I've tried until it hurt almost to gain weight

I'm a natural ecto and I tried everything to gain weight about 8 months ago, everything except drugs and "dirty" bulking.

At a bodyweight of 195lbs and a BF% of around 6-8% I was unable to gain even a pound whilst consuming 4000 - 4300 kcals daily. I was eating insane amounts of food to absolute no avail.

I'd eat between 7-9 meals per day including 2 gainer shakes. I'd consume up to 600g carbs daily, 100g fats and 200-250g proteins daily. This I did for around 4 months and gained exactly 0lbs.

I physically could not eat any more or drink any more gainer shakes. When ever I tried to up the calories my body simply responded by making me take more trips to the toilet, sometimes 4 times per day.

During this time I'd train 4 days per week using moderate to high volume. I did little cardio.

Must I resort to eating crap and junk to have any hope of gaining weight? I'm not a fan of junk food so I really hope not!

Any Ideas as to why I couldn't gain weight? Maybe I should be asking: How can I get my body to make use of the calories I consume instead of just making me use the toilet more often?

I have already done pretty much as this guide asks but without any gains.

[Beast]

Originally Posted by steve_boutcher

I will try this system when I am finished with my 1st show although I am naturally skeptical. I've tried until it hurt almost to gain weight

I'm a natural ecto and I tried everything to gain weight about 8 months ago, everything except drugs and "dirty" bulking.

At a bodyweight of 195lbs and a BF% of around 6-8% I was unable to gain even a pound whilst consuming 4000 - 4300 kcals daily. I was eating insane amounts of food to absolute no avail.

I'd eat between 7-9 meals per day including 2 gainer shakes. I'd consume up to 600g carbs daily, 100g fats and 200-250g proteins daily. This I did for around 4 months and gained exactly 0lbs.

I physically could not eat any more or drink any more gainer shakes. When ever I tried to up the calories my body simply responded by making me take more trips to the toilet, sometimes 4 times per day.

During this time I'd train 4 days per week using moderate to high volume. I did little cardio.

Must I resort to eating crap and junk to have any hope of gaining weight? I'm not a fan of junk food so I really hope not!

Any Ideas as to why I couldn't gain weight? Maybe I should be asking: How can I get my body to make use of the calories I consume instead of just making me use the toilet more often?

I have already done pretty much as this guide asks but without any gains.

You where consuming around 4,000 calories. It is not uncommon for some ectomorphs to consume 5,000 or more calories a day. I know it sucks, but you gotta do what you gotta do. I would honestly try eating 5,000 calories a day if you were not gaining at 4k-4300 calories. I would do:
50% Carbs = (5000 * .5) /4 = 625 grams
30% Protein = (5000 * .3) /4 = 375 grams
20% Fat = (5000 * .2) / 9 = 111 grams

[SB100%Natural]

Originally Posted by Beast

You where consuming around 4,000 calories. It is not uncommon for some ectomorphs to consume 5,000 or more calories a day. I know it sucks, but you gotta do what you gotta do. I would honestly try eating 5,000 calories a day if you were not gaining at 4k-4300 calories. I would do:
50% Carbs = (5000 * .5) /4 = 625 grams
30% Protein = (5000 * .3) /4 = 375 grams
20% Fat = (5000 * .2) / 9 = 111 grams

Yeah I will try again after the show. I would have eaten up around 5000 kcals per day before but I just physically couldn't manage it. 2 gainer shakes per day and about 4-6 whole food meals per day just made me feel stuffed and unwell. The only thing I can think of that would enable me to consume the extra calories would be to add more fats to the diet say 115-120g per day... do you think this would help? It would feel strange eating so much fat though!

[tiger04]

thx for posting this link.

[Mdonnelly33]

Thanks for the e-book derek. I'm a 160 lb. ecto (for the past 2 years) andI'm going to seriously try this. A couple questions though, as dumb as they may be. You didn't really specify when to drink the pre workout/during workout shakes. I'm assuming that the pre would be about 30min before the workout and the during shake I would sip periodically thoughout the workout? Also, do we skip the post-workout shake and go straight to the meal? And no whey mixed in with the pre and during shakes? Sorry for all the questions, it's difficult for me to break workout nutrition habits I've cultivated in the past few years of lifting

Oh, and one last one (I promise!). I've tried these high cal, high carbs diets before, and the biggest problem I had with them is that I was constantly bloated and feeling like ****. It REALLY sucks when you're taking 4 hour-long classes and you just feel like dying right there. Idk maybe I just did it wrong to begin with. Is there any way to avoid this, that you know of?

[SB100%Natural]

Does anyone know of a homemade gainer that doesn't use oats?

I've tried the one described here and it almost makes me puke! Tried different amounts and banana insted of honey but I still can only manage a couple of mouthfuls before I'm on the verge of puking.

I really need some ideas as pre-made gainers are always very expensive per serving. Searching the nutrition section I find that just about all the recipes for homemade gainers use oats. I know oats are great and all but I just can't take them in a shake.

[Vakas]

Have you tried grinding them?

[SB100%Natural]

Originally Posted by Vakas

Have you tried grinding them?

Yep, tried both. It's not so much the texture but the oat taste that is the problem I think. The only way I seem to be able to eat oats is as a pancake mixed with egg. Only problem is that it takes a lot longer to digest than a liquid meal.

[Tonysok]

There's no need for any ab work during the bulk?

[crixalis]

Just downloaded it and did a quick skim. Looks great, Ill have to read it carefully. Thanks for posting up a link.

[Beast]

Originally Posted by Tonysok

There's no need for any ab work during the bulk?

I don't list out a set program, but you can work abs 2X a week.

[saku]

I finally had time to sit down and read the whole bulking for ectomorphs book. Great, great advice.

I did have a question. On page 38, your list of high performance nutrient selection, how come you list the potatos and sweet potatos with no skin? what is you reason for taking the skin off?

[Veggy]

I'm up to Ch 6 and I am pleased with everything I've read thus far. I think this is the 1st time in my life I'm going to actually try (completely & whole-heartedly) a diet/workout plan other than my own (or amalgam of a bunch of others). Of course I'll have to tweak some things as a vegetarian but thank you for this guide! I don't think anyone has ever targeted the Ecto's before (at least not this comprehensively). Thx man
I'll start the training in Sept after I finish this cycle and the diet has already begun.
*quick ques on the 50-30-20...I don't understand how that fat number is calculated on a 3000cal diet. Not trying to be a nerd, but I couldn't come up with a proportionate number for my own caloric intake??

[Carlito99]

Originally Posted by Veggy

I'm up to Ch 6 and I am pleased with everything I've read thus far. I think this is the 1st time in my life I'm going to actually try (completely & whole-heartedly) a diet/workout plan other than my own (or amalgam of a bunch of others). Of course I'll have to tweak some things as a vegetarian but thank you for this guide! I don't think anyone has ever targeted the Ecto's before (at least not this comprehensively). Thx man
I'll start the training in Sept after I finish this cycle and the diet has already begun.
*quick ques on the 50-30-20...I don't understand how that fat number is calculated on a 3000cal diet. Not trying to be a nerd, but I couldn't come up with a proportionate number for my own caloric intake??

If you were taking in 50C, 30P, 20F on a 3000 cal diet, the breakdown would be like this:

Carbs: 50% x 3000 Calories = 1500 Calories
1500 calories / 4 calories per gram of carbs = 375 grams carbs

Protein: 30% x 3000 calories = 900 calories
900 calories / 4 calories per gram of protein = 225 grams protein

Fat: 20% x 3000 calories = 600 calories
600 calories / 9 calories per gram of fat = 66.67 grams of fat...so rounded that would be 67 grams of fat

Hope that helps

[Beast]

Originally Posted by saku

I finally had time to sit down and read the whole bulking for ectomorphs book. Great, great advice.

I did have a question. On page 38, your list of high performance nutrient selection, how come you list the potatos and sweet potatos with no skin? what is you reason for taking the skin off?

Most people don't like the skin. If you do, EAT UP! More fiber and nutrients

[Beast]

Originally Posted by Veggy

I'm up to Ch 6 and I am pleased with everything I've read thus far. I think this is the 1st time in my life I'm going to actually try (completely & whole-heartedly) a diet/workout plan other than my own (or amalgam of a bunch of others). Of course I'll have to tweak some things as a vegetarian but thank you for this guide! I don't think anyone has ever targeted the Ecto's before (at least not this comprehensively). Thx man
I'll start the training in Sept after I finish this cycle and the diet has already begun.
*quick ques on the 50-30-20...I don't understand how that fat number is calculated on a 3000cal diet. Not trying to be a nerd, but I couldn't come up with a proportionate number for my own caloric intake??

Fat = 20% of calories so 3000*.2 = 600 calories divide that by 9 (9 calories per gram of fat) = 67 grams.

[Beast]

Originally Posted by Carlito99

If you were taking in 50P, 30C, 20F on a 3000 cal diet, the breakdown would be like this:

Protein: 50% x 3000 Calories = 1500 Calories
1500 calories / 4 calories per gram of protein = 375 grams protein

Carbs: 30% x 3000 calories = 900 calories
900 calories / 4 calories per gram of carbs = 225 grams carbs

Fat: 20% x 3000 calories = 600 calories
600 calories / 9 calories per gram of fat = 66.67 grams of fat...so rounded that would be 67 grams of fat

Hope that helps

The ecto diet is 50% Carbs, 30% Protein, 20% Fat though

[Carlito99]

Originally Posted by Beast

The ecto diet is 50% Carbs, 30% Protein, 20% Fat though

Edited :P

My bad, I'm an endomorph. I'm not used to the ectomorphic ways lol

[Veggy]

Originally Posted by Beast

Fat = 20% of calories so 3000*.2 = 600 calories divide that by 9 (9 calories per gram of fat) = 67 grams.

Originally Posted by Carlito99

If you were taking in 50C, 30P, 20F on a 3000 cal diet, the breakdown would be like this:

Carbs: 50% x 3000 Calories = 1500 Calories
1500 calories / 4 calories per gram of carbs = 375 grams carbs

Protein: 30% x 3000 calories = 900 calories
900 calories / 4 calories per gram of protein = 225 grams protein

Fat: 20% x 3000 calories = 600 calories
600 calories / 9 calories per gram of fat = 66.67 grams of fat...so rounded that would be 67 grams of fat

Hope that helps

Originally Posted by Carlito99

Edited :P

My bad, I'm an endomorph. I'm not used to the ectomorphic ways lol

Thx Fellas makes perfect sense now. I'll apply this math to my number.

[the blade]

will the cardio be as effective done on off days instead of after workouts?

[Beast]

Originally Posted by the blade

will the cardio be as effective done on off days instead of after workouts?

Yes. I recommend low-intensity cardio done either pre/post workout or on off days. Just do 20 minutes and 3-4 sessions per week.