Reply With QuoteTake Wednesdays off. Us old fogies need more recuperation time, and 5 days in a row can be taxing on recovery. If you're ecto, I suggest avoiding any cardio. Eat a combination of some whole foods with a protein shake just before bed. The whole foods should include some fat (cheese works for me). Whole foods with fat to slow down stomach emptying, protein shake to boost protein intake, and just before bed so that your body gets supplied all night while it's growing. Half a sandwich and 2 scoops of whey in milk is my routine.
better late than never
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Thread: better late than never
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11-07-2011, 02:52 AM #1AJ
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better late than never
after almost 3 decades of a severe butt in a chair all day and couch potato lifestyle at night I've got my 6'2" ectomorph 49 y/o frame back down to 10% body fat - for the last three years i've worked hard - first getting rid of more than 50 pounds of fat with the last 9 months or so dedicated to rebuilding - i've never been a bodybuilder and as i said i'm a hard-gaining ectomorph who's within 6 months of hitting the half century mark
but i am not discouraged
just the fact that i've maintained my new healthy lifestyle for 3 years is amazing and i look and feel better than i ever have
when i started my re-building phase i found a good trainer at my gym - got a good 6 day routine - and kept at it for about 5 months - hit some plateaus - switched some things around - stepped it back to 5 days a week - and for the last month or so have been experimenting with different routines and dietary changes to gain good lean solid muscle
part of my lifestyle change was to focus on raw, whole, and clean foods - got rid of anything saying artificial
I spent the month of october significantly increasing my caloric intake - especially in the protein department - along with pushing myself at the gym - lifting stronger, longer, and harder
I'm looking for routines or tips or help specifically for older guys - 50+ - who are definitely hard gaining ectomorphs - who want to add good lean solidi muscle - i wouldn't mind an extra 20 pounds
I currently hover around the 172 pound mark give or take a pound - and I'm 6'2". Sounds scrawny I know - but what there is of me is solid and strong.
My work and life schedule has me at the gym at 6 AM Monday thru Friday - if I'm lucky once and a while I get there on a saturday or sunday
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11-07-2011, 03:36 AM #2Registered User
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11-07-2011, 05:25 AM #3Registered User
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Nice work on taking off the fat.
Above pretty much covers it.
Myself, I work out 3 days a week being that I'm a mid 50's competing powerlifter and with training heavy I need my rest to recover.
Originally Posted by sassy69
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11-07-2011, 06:04 AM #4Registered User
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ThreeGigs
He provided you with some good information.
Ectomorph Training Originally Posted by solidaj
Ectomorphs, as you know are hard gainers. I am one myself.
Less Is More Originally Posted by solidaj
Ectomorphs respond better to less volume than more.
As ThreeGigs noted, cut your training back to 4 days a week.
Significant Increase In Calories Originally Posted by solidaj
How many calorie did you increase?
Lifting Longer Originally Posted by solidaj
Lifting longer is counter productive for an ectomorph.
Limit your training sessions to an hour or less.
Brawn Originally Posted by solidaj
http://www.amazon.com/Brawn-Bodybuil.../dp/9963616089
Stuart McRobert's Brawn is a book devoted to hard gaining ectomorphs.
Thin Man Originally Posted by solidaj
172 lbs at 6'2" is definitely very thin. You definitely can add 20 lbs of body weight.
Again, Less Is MORE Originally Posted by solidaj
1) Cut your workouts back to 4 days a week.
2) Eliminate cardio (as ThreeGigs said) or dramatically cut it back.
3) Keep training sessions to a hour or less, 45 minutes works.
Periodization Training
You want to cycle the intensity of your training sessions.
Example:
Week 1: Light
Week 2: Moderate
Week 3: All Out Effort
Week 4: This becomes Week 1 again, a light week.
Cycling provides you muscles with stress and then a time to recovery and grow.
Just remember...
The Three Bs
1) Eat BIG
2) Lift BIG
3) Rest BIG
Kenny Croxdale
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11-11-2011, 05:26 AM #5Registered User
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I'm proud of you bro! There's a saying "it's not over til it's over".
Originally Posted by solidaj
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