Ectomorph help

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Joined: Thu Nov 22, 2012 9:29 am

Ectomorph help

#1 Postby Talamonti » Thu Nov 22, 2012 10:15 am

Hi everyone.First of all sorry for the english.Second,i am 187 cm for 76 kg and i want to reach the 80 kg of muscles.My training schedule is:monday upper back and chest,wednesday legs and shoulders,friday lowerback and trapezius,sunday i restart the cycle with the monday program.I workout at home ( i don't have a gym).I need help with the diet and also with the training if isn't good or other tips.i eat like 3k or more of calories and most of this calories are carbs (>60%)protein(20-30%) the rest is fat. i started at september with 74 kg and now i am at 76.i have seen a lot of progress doing the workout but not for the weight.I can take integrator if helps but i'd prefer to just eat like a normal vegan ;) Ah the most important thing...I' am an ectomorph.

For the training(For upper back: ... ,s:0,i:172, for chest various push ups,for legs squats,for lowerback ... ,s:0,i:208 , for shoulder and trapezius more or less are the same exercise)

I should go in a gym? i ve read a lot of contraddictions online like "the problem is not training at home the important is doing workout" etc. so pls help me.And pls be objective at 100%.( and ,again,sorry for the english)

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Re: Ectomorph help

#2 Postby C.O. » Fri Nov 23, 2012 5:22 pm

Hello Talamonti, welcome to our community here. Sounds like you are off to a good quality start. I think the majority of us here are pro gym goers. Although you can do a lot from home. There are several sections, and members that have posted at home workouts on this site.
Also if you need help with your diet try checking out the journals section of this site. If you want specific meal planning help I have a small side business of creating customized goal specific meal plans for people. You may email me at for more information if you'd like.


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Justin Morgan
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Re: Ectomorph help

#3 Postby Justin Morgan » Sat Nov 24, 2012 9:22 am

I think your diet looks fair. Your goals would likely be more easily attained by using weights. I personally am a big advocate of bench press, squats and deadlifts because that's what has worked "best" for me. But you can most certainly gain muscle through home body weight exercises as well, it's just going to take longer. I can't comment on how long it would take.

If you told me you wanted to put on 4 Kilos of solid muscle and you were just starting out utilizing power lifting and/or bodybuilding movements I would probably tell you to work hard, eat enough calories and give it 6 months. I will say that I've noticed that guy's using only calisthenics tend to maintain lower levels of bodyfat while building muscle, but that's only "circumstantial evidence" and may or may not apply across the board. Good luck man. Your diet looks a lot like Avi Lehyani's, who was featured on the home page for a while,

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