Scivation "Bulking for Ectos": What supps do I need?

[VOcean724]

After reading Charlebois' "Bulking for Ectomorphs" book, I am still a bit unclear on exactly what supps to get to use with the program. I am 5'11'' and about 160 lbs and I would like to gain about 20 lbs. I've got the diet and meal replacement shakes down, but still want to know what supps I need to get.
What do you guys recommend?

Here's the link to the book:

http://www.bodybuilding.com/fun/beast50.htm

Thanks!!

[x-Love-Hate-x]

Eat more, yes you have your diet down, but whats it consist of? Your body type is exactly the same as mine, cept im 5'9 and 140. ect as u call it. I try to eat around 5K calories a day, beware of the bad fats though. with out eating alot and a low caloric intake all the shakes and supps in the world wont help out. Also whats your workout sched look like, to gain wait you have to have a stable workout routine.

Also: lots of protein, cheap way is to eat tuna daily, 2 cans a day for me. + other supp's

[VOcean724]

Typically, I work out about midday. This is a sample of my meals for the day, including pre/post workout nutrition:

1) 4 egg whites, 1 cup of oats, 1 orange, a multi-vitamin & 1000mg fish oil

2) 1 Dannon light & fit yogurt w/15 almonds; 1 can of tuna

3) <preworkout> 1 cup brown rice; 1.5 scoop whey shake

4) <postworkout> shake with 2 scoops whey w/water, 1 tbsp peanut butter, and 1/2 a banana; 3 slices whole grain toast

5) 12-oz top sirloin steak, 8-oz chicken breast, 1 sweet potato, mixed greens salad

6) <before bed> 2-scoop whey shake with milk

[x-Love-Hate-x]

Very Healthy, In my book i would add more meats, fish,chicken and steak. i eat one big meal of either daily, sometimes twice a day.

i was never into bulking supp's as i was always told that food can do the same thing. So i cant help u there.but yah more calories and with the right supp's youll get huge.

[VOcean724]

Thanks...well as you can see I always have tried to keep it food-based too, but in 5 months time I feel I should have gained more than I have (+8 lbs) since I've been keeping it pretty consistent...I was just looking into changing it up a bit...what whey do you use (if at all)?

[user487870871]

Heavy weights low reps 5x5 workout.compound movements.pick up some creatine mono.a good weight gainer 2 times a day one being after your workout.good m vitamin.look up workouts for ect's.plenty of food and water too

[VOcean724]

Anyone use Scivation Xtend/Green Mag? When do you take them?

[BG_1]

i take green mag with mono on offdays, my lifts have gone up.

why so little fat in the diet?

[VOcean724]

Well I get fats in there...I just came up with that list off the top of my head
(olive oil, avocado, nuts, peanut butter..)

[BG_1]

well for your first meal just eat the whole egg if ur bulking, just a suggestion.

[Beast]

For an Ecto I would stick with Xtend, Beta-Alanine, and Creatine.

Originally Posted by VOcean724

Typically, I work out about midday. This is a sample of my meals for the day, including pre/post workout nutrition:

1) 4 egg whites, 1 cup of oats, 1 orange, a multi-vitamin & 1000mg fish oil

2) 1 Dannon light & fit yogurt w/15 almonds; 1 can of tuna

3) <preworkout> 1 cup brown rice; 1.5 scoop whey shake

4) <postworkout> shake with 2 scoops whey w/water, 1 tbsp peanut butter, and 1/2 a banana; 3 slices whole grain toast

5) 12-oz top sirloin steak, 8-oz chicken breast, 1 sweet potato, mixed greens salad

6) <before bed> 2-scoop whey shake with milk

For a hard-gainer ecto at 160 lbs I would shoot for around 240 grams of protein a day, 100 grams of fat, and probably 320 grams of carbs. That is 3,140 calories. So around 40 grams of protein and 15 grams of fat per meal and the spread your carbs out with the bulk of them around your workout.

[VOcean724]

Thanks Derek! I will shoot for that number of cals...
How about the supps to complement the diet?

[subman80501]

i bet creatine would make you gain 5 pounds or more in about 3 weeks and boost your lifts a lot. i take kre alkaline but regular creatine mono would do fine.

[fjm1020]

Originally Posted by VOcean724

Thanks Derek! I will shoot for that number of cals...
How about the supps to complement the diet?

Green Mag (30 - 45 mins. pre workout) and Green Apple Xtend (1/2 before workout and the other 1/2 during workout).

[dentonate]

imo, op needs to get some fast burning carbs postworkout. and drop the pb since the fat content slows down the digestion.

try this:
preworkout
2/3c oatmeal
2t cocoa
1 scoop whey
1 scoop green mag

postworkout
2 scoop whey
1 banana
1c sugary cereal(honey nut cheerios, cookie crisp, ect.)

also add the yolks for breakfast. gets you cholesterol and nutrients.

happy bulking!

[Beast]

Originally Posted by VOcean724

Thanks Derek! I will shoot for that number of cals...
How about the supps to complement the diet?

Xtend
Creatine
Beta-Alanine
Fish Oil
Multi
and a Joint Supplement is always good.

[VOcean724]

One more question since I never really dived into the supps a whole lot but I am looking to add some this summer as I continue to bulk...

What do Green Mag, Xtend & Beta-Alanine do & what are the ingredients?

Thanks..

[VOcean724]

anyone?

[jayce_p]

Green mag is a creatine product.. taken either pre or post workout.. i find it most effective pre.

xtend is a intra supplement.. which u take during your workout.. it helps give you that extra push and possible slight strength increase

as for ingredients.. just go to the supps website.

[VOcean724]

Thanks...I know many consider it a staple, but what are my options besides a creatine product, if possible?

[$uperdrolin]

Eat, eat and eat brah. It's the hardest **** to do (I'm an ecto myself, tall and skinny). Took me a while to gain about 30lbs but I got there. You shouldn't afraid of a little fat either brah.