want to gain mass 16 years old ecto pictures inside

[greg2510]

Hello,
I'm new to weightlifting.
I did stronglifts for 3 months.
Since last week i am doing 20 rep squats program.
My goal is get big.(like a powerlifter physique.
I want to gain as much mass as possbile
Is this a good program or should i switch?
Also i get lower backpain after the 15 rep is this normal??
My stats :
Weight : 149 lbs
Height : 5.51 feet
Squat : 163 x 20
Bench press : 100 x 8
Deadlift : 176 x 5
diet : 3000kcal / day
Breakfast : 500g of quark or 130 g oatmeal(with 1 cup of whole fat milk) + 200g cottage cheese + 5g creatine
Snack : Protein bar or banana
Lunch : 6 slices of bread with chicken or parmesan cheese
Snack : apple or some nuts
Post workout : protein shake with whole fat milk
Dinner: meat with rice and some veggies
pre-bed : cottage cheese with protein powder
I think i must add more fats?
And am i a true ectomorph ?

 

[brundel]

Cut back on milk products. Or eliminate them.

If you want to get bigger.......eat a meal not a snack.
a banana might be food for a 12lb monkey but not for you.

6 meals.

6oz lean meat. 4 slices ezekiel cinnimon raisin bread + 3-4 spoons full of natural peanut butter. x6
If you eat this.....like its a job...youll get bigger.

No less than 50g protein per meal.

Drink a shake only when necessary but do not all the time. Post workout is fine but eat a meal within an hour and a half after training.

 

[dieseljimmy]

Cut back on milk products. Or eliminate them.

If you want to get bigger.......eat a meal not a snack.
a banana might be food for a 12lb monkey but not for you.

6 meals.

6oz lean meat. 4 slices ezekiel cinnimon raisin bread + 3-4 spoons full of natural peanut butter. x6
If you eat this.....like its a job...youll get bigger.

No less than 50g protein per meal.

Drink a shake only when necessary but do not all the time. Post workout is fine but eat a meal within an hour and a half after training.

I concur with all of this but the milk... If your totally tolerant and not overweight... I drink 3 gallons of 1 percent and run around 11 percent at 249. I have considered heavy milk consumption one of my secrets....

 

[hoyle21]

Yeah, I don't get the issues some people have with Milk. I was watching a thing earlier on ESPN and Rob Gronkowski drinks 2 gallons a day.

I think the milk thing is over blown.

 

[greg2510]

which program would be the best for me?
Is the 20 rep squats good or ?
Thanks for all the info

 

[PirateMonster]

OP, Ecto's don't exist...just eat more food.


I used to be 130lbs 2years ago

Now I'm 225lbs...


FOOD IS THE ONLY SECRET

 

[Valkyrie]

My guy also drinks like a gallon of milk some days and he is gloriously hyooje. I dont think its a problem unless it makes you fat. GOMAD is the classic bulk diet. As far as programs I would pick 5/3/1 with the Boring But Big accessory work. Its kinda boring but if you stick with it eat right and sleep right you WILL get big.

 

[The Prototype]

Try chocolate milk. Milk always helped put weight on me too. Those 20 rep squats kill my legs. Best leg routine I've used in 12 year of lifting.

 

[vicious 13]

Mmmm chocolate milk. I think a lot of guys just see it unnecessary no other mammal drinks milk as an adult. Especially another animals milk.

 

[Valkyrie]

Mmmm chocolate milk. I think a lot of guys just see it unnecessary no other mammal drinks milk as an adult. Especially another animals milk.

You are clearly not German.
I agree pretty much milk grosses me out.
Buy I'm down with half and half and ice cream and cheese so that's pretty hypocritical of me.

I do know several huge guys that drink lots of milk every day. My belief in bro science means milk is thus a valid part of the bodybuilder diet.

No other animals eat sandwiches either

 

[hoyle21]

No other animal cooks it's food either. I can think of lots of things no other animal does that humans do.

 

[vicious 13]

That's true. I personally love milk I drink whole milk and lots of it. That's just what I've been told

 

[ilive4this0309]

It's called the GOMAD diet. Gallon of Milk A Day.... WHOLE milk. You're trying to put mass on.. There's a saying that goes something like this: "Gotta eat big and train big to be big." You need to be doing higher weight lower reps if you want to put on mass. Look into 5X5 training programs. That, put together with minimal cardio and a lot of food, will put mass on you.

 

[SFW]

Im eating a PB&J sandwich and drinking milk as a type. Ice cold, 2%. If i could own a cow, i would. My GF is fat so thats close enough.

 

[Merkaba]

Pepperidge Farms sourdough bread, 120 calories a slice. Peanut butter and jelly. You should be at about 500 calories. A big glass of whole milk and you're at about 700. I used to carry two to work for "snacks" back when I was "skinny" at about 200lbs.

 

[Powermaster]

Ditch the snacks and add another meal. Carb sources look good. Ecto is short for I don't eat enough real food.