help ectomorph

sergieee

mga ate/kuya tatanong lang po kung paano patabain ang ectomorph na babae.
95lbs po siya. gusto magkalaman pero ayaw tumaba.

pahingi po tips and advice.

ito yung WO routine niya. kakastart lang yesterday.

treadmill
40 full bench situps
30 weighted side bends ea. side
50 russian twists
50 lying leg lifts
50 heel touches
1 min plank
50 donkey kicks ea. leg
50 weighted squats
10 DB curls 5lbs ea. arm
15 chair dips
30 push-ups

comments nalang kayo sa kailangan dagdag, bawas or baguhin.

gusto ko sana turuan DL, squat, BBrows, bench press, pullups.

jmpilongo

there is a thread for ectomorphs on this link

http://pinoybodybuilding.com/Thread-Ectomorph-s-Den

sergieee

sir pambabae po sana..

Emman1986

palagay ko sir normal lang, pakainin ng above maintenance (whole foods sana) tapos sabayan ng workout.

loisborro1

40-60 eating clean and dirty concentrate sa compound macros and micros. esp caloric deficit