Okay, back in the day, high school and college, I was considered a classic ectomorph. I could eat whatever I wanted, however much I wanted, and whenever I wanted and would not gain a pound. I was the tall skinny guy weighing in at 150 lbs and have my same present height of 6'4. I have done so many different programs focusing on different things. I have done Men's Fitness' Yearlong Workout, workouts for hard gainers (I did the Scrawny to Brawny workout--three phases), ones in Men's Health Magazine, so on and so forth.
The problem I have today is this: Yes I am a hard gainer when it comes to adding muscle, however, when I increase my caloric intake, I eat really clean, I still gain too much body fat and in terms of muscle, I am staying about the same.
I have done cycles of strength training, focusing on higher sets, but low reps. I have done the typical 3x10, I have trained doing around 3-4 sets of 6-8 reps. I stick to compound movements, mostly doing full body routines 3 days a week. Recently, I have started a routine where I work one body part one day a week, so a split routine, but doing abs and calves 2 days of the week.
I read where you should cycle training using various sets and reps. The latest program is in November's FLEX magazine. It has several phases that you can read in my November Blog if you are interested. Basically, you start light, do a lot of reps (20-35) for the pump and lasts 2 weeks. I just finished this and am moving to the next phase which does mostly 4x10, using compound exercises mostly, but doing a split (one body part per week).
I guess I am trying to find the best routine for someone in my situation. I am tall, but my metabolism has slowed down. I can put on weight pretty easily. I am eating really clean. 35-40% of my diet are carbs, I have around 20-25% fat, and the rest is protein. i am getting at least 1 gram of protein per pound of body weight. My midsection is starting to get more defined, but no 6 pack just yet.
I have cut out all or most simple sugars, get plenty of fiber, high protein intake, the carbs I take in are complex carbs from whole foods. I do take some supplements, but stick to the tried and true, whey protein, casein protein, creatine monohydrate, etc. I take ON Recovery 2:1:1 as a post workout and Purple Wraath as a preworkout. I will also take some whey protein or eat some whole wheat crackers and sliced swiss cheese for a preworkout meal.
Question is: What is the ideal workout for a tall bodybuilding? When I see changes in bb.com members, they are usually under 6', so they end up having impressive physiques. I am just wondering if I am wasting my time doing the workout in November Flex magazine doing the different phases. Results come really slow, but as long as they are consistently coming I am satisfied. I have gone months with no changes in measurements. I have shifted to trying to get more cut, by eating more protein and less carbs. I am getting roughly 3000 calories a day. I am strict on my diet. They say one cheat day is okay, but some weeks I won't have those. When I do, I don't go all out either.
Feel free to check out my bodyblog and see my stats for my measurements. Maybe I should look in to getting a personal trainer at some point, but time is tough from working FT and school FT, but I am making time to workout and plan things around that. Also, money is tight too, so I workout at home, but have some good equipment---free weights, squat rack, squat machine, pull up/dip bar, etc., etc.
Thanks to anyone who can provide some feedback. I am on the right track or close to it, but just perhaps need a little tweaking. Diet has been really strict since July. Before that, I was eating clean, but not eating more pasta and breads (even if they were whole grain or multigrain).