Thread: Hardgainer/ecto routine - with only dumbbells?

Hey everybody,

Well. I'm quite new to this whole bodybuilding/muscle gaining/strength training thing. To the best of my knowledge, I'm what you'd call a "hardgainer" and/or ectomorph. I'm 5' 9.5" tall, and though I haven't weighed myself in a while I'm gonna guess that I'm between 135 and 140 pounds.

I've been thin/slim/lean all my life. I never weighed more than 141 pounds, when I smoked pot and ate crap and didn't move all day long.

I have a very very fast metabolism. I thank that for not gaining fat, however, I also have a harder time, I think, than some, in putting on muscle. I'm fairly strong for my size, but I'm looking to bulk up.

Now, by bulk up, I mean, more muscles, with as little fat gain as possible. I don't desire to have a HUGE incredible hulk sized physique, but I would like more muscular definition, and anywhere from 10 to 30 more pounds of muscle, eventually.

I've only recently gotten back into "training", after sporadically curling a weight here and there last year. I've put on a bit of muscle, but I'm looking for an ideal routine. I see some good potential in my biceps and inner forearms, but I think my upper back and chest really need some work to even balance out what I already have. I have a six pack (sort of), but I attribute some of it to having such low fat all around. My arms are long, even a six foot something tall guy once told me this...

Now, here are the things -

1.) I will be living in a place which is short on room, and the only gear I can accommodate are some adjustable dumbells and a flat/incline bench. Anything more, including a barbell or Swiss Ball are, for the time being out of the question. So is a gym. I happen to have a copy of the "Ultimate Dumbbell Guide" by Myatt Murphy, which includes some whole body routines with pretty much just the equipment that I'll have, though I'm not sure if they're ideal for a "hardgainer".

2.) I'm confused about food. I guess the general consensus is to eat about every three hours, and a lot more than I'm used to. Veggies at every meal, protein at every meal. Some grains, some fruit. What about protein - I've heard anywhere from 0.5 grams/pound of bodyweight to 2 grams per pound of bodyweight, though I can't afford to eat/fathom eating as much as 260 or more grams of protein every day.

3.) Supplements: I already take a good multi, and am keen on Adaptogens (Rhodiola, Ashwaganda, Shilajit), and things like Maca.

Is creatine monohydrate "essential" or just "helpful" to speed things along?

And as for "recovery drinks" or protein powders - I can't do Whey, because I can't do dairy so far (except butter). I don't tolerate high dextrose or anything like that, either. So would you suggest hemp, or pea or rice protein?
And how vital are protein/carb "recovery drinks", before, during, and after a workout? Though it's not marketed as such, Sequel naturals makes a powder called Vega, it's like a whole foods mostly organic meal replacement that happens to have decent amounts of protein/carbs/EFAs in it, too. I've tried it, and I actually feel good when I drink it, but it's damn expensive, and I don't know if I could afford to drink it three times a day (before, during, and after working out).

4.) My "routine", whatever it is, is done every other day. As far as other activity goes, I don't drive, so I bike or walk, sometimes vigorously, each day. It's necessary. Also, I farm, so I already have plenty of movement without working out, though it's not all weight-bearing/muscle building. Will this extra activity impede on my ability to put on muscle?'

5.) I have no idea what sort of weight I should be lifting for different exercises.

Anyway, if you guys are able to help me out with my questions, and offer any routine suggestions/how often a week/reps and sets/whatever else...with the equipment that I'll have, and I understand that you can do a fair bit with weighty enough dumbbells and a bench - I'd much appreciate it.

I've attached a few or couple of pics (sorry 'bout the head lopped off, a bit camera shy, heh) if they'll help anyone suggest types of exercises to balance me out. They are all "unpumped" - no working out prior to taking them. I think the one with my arms on my hips really highlights how much work my chest needs! And I know that my left side is a bit weaker/smaller than my right. Sorry the pics are so small, trying to keep them within file size limits.

Thanks!

R.ticle One

Alot of questions but, I will suggest Built's blog for any/all nutritional questions because she knows her stuff. If you doubt it, check out her photos, her success is unquestionable. I also have issues with lactose however, mega whey doesn't bother me. I mix with soy milk and flavored yogurt. If you want to save some bucks, Walmart has a mega whey with BCAA's for $14. One serving as a supplement will last 14 days. You can make alot of progress with dumbells and a bench so get after it!