Ectomorph Wanting To Grow

austhistik

Hi sa inyong lahat! I found this forum kasi I am looking for forum specially for pinoys, isa po akong Ectomorph na nagwowork sa dayshift BPO. Just started gym this week. Target ko po is mag gain ng weight and shape sa katawan ko, medyo petite ako so di ako nag aim ng napakalaking katawan baka tawagin akong bulldog eh hehe... Anyway, gusto ko sumali dito pra mag gain ako ng knowledge on ano ang mga dapat kong gawin and mga dapat na paraan para mag gain ng weight and mag shape ng katawan... Isa sa mga friend ko nagsabi na try ko daw mag ProMass... Baka try ko din kasi before MegaMass natry ko and within 1 month nag bulk up talaga ako, kaso nga lang nahinto ako sa pag gym kaya ayun pumayat ako...

Balak ko sana ganito gawin kong program pagbalik ko sa gym next week, what can you say about it guys?

Day 1 - Chest/Triceps/Abs
Day 2 - Back & Biceps
Day 3 - Rest
Day 4 - Legs & Abs
Day 5 - Shoulders/Traps

Salamat sa inyong lahat. Hope to know alot of peeps here

pmdb

Skip the fancy shmancy supps and go for whole, natural foods. Supplements are meant to fill in the gaps in your diet. If you're getting enough of your macro and micro nutrients from food then I do not see the need for supps. Since you said you're a beginner, I suggest you do mostly compound lifts. Bench, squat, DLs, pull-ups, military presses. Build a strong foundation first before aiming to have the definition and striations you badly want. The split looks good but training tri's after chest, imo, is something I would consider switching because your tri's are taxed during pressing movements(bench press, dips, etc.). Therefore, you won't be able to lift as much weight as you could with the tri's. Less weight=less intensity. Goodluck, bro.

Core

Disabled yung PM mo, sir.

learsi122613

mas ok kung
D1- chest/bi's
D2-back/tri's
D3-legs/shoulder

ecto din ako , kaen lang, consistency sa pagkain, (diko lang magawa :-D ) saka kana mag supps,

austhistik

pmdb wrote:

Skip the fancy shmancy supps and go for whole, natural foods. Supplements are meant to fill in the gaps in your diet. If you're getting enough of your macro and micro nutrients from food then I do not see the need for supps. Since you said you're a beginner, I suggest you do mostly compound lifts. Bench, squat, DLs, pull-ups, military presses. Build a strong foundation first before aiming to have the definition and striations you badly want. The split looks good but training tri's after chest, imo, is something I would consider switching because your tri's are taxed during pressing movements(bench press, dips, etc.). Therefore, you won't be able to lift as much weight as you could with the tri's. Less weight=less intensity. Goodluck, bro.

Salamat sa reply sir! Anong diet po ba ang dapat na kainin? Kasi mapili din po ako sa foods, di ako masyado mahilig sa gulay and ang foods namin sa bahay is depende din sa mga lutong ulam, busy kasi mostly mga tao dito sa bahay... About sa strength training, napapansin ko nga na ang left ko is much weaker than my right kaya hirap ako lalo na sa mga Dumbbells and such lalo na kapag solo yung weight, any tips po sir?

Core wrote:

Disabled yung PM mo, sir.

Sir pano po i enable?

learsi122613 wrote:

mas ok kung
D1- chest/bi's
D2-back/tri's
D3-legs/shoulder

ecto din ako , kaen lang, consistency sa pagkain, (diko lang magawa :-D ) saka kana mag supps,

Di ko nga din po alam kung anong klaseng diet ang gagawin ko kasi kahit anong kain ko di naman ako tumataba Kaya naisipan ko na din mag supplements kasi yun sabi sakin ng mga kakilala ko na nag ggym and mga dati ding mga payat like me pero nagulat ako ngayon nakakasabay ko sa gym gaganda na ng korte ng katawan...

pmdb

If you are eating right and you don't see growth, then there must be something off with your training and/or recovery. Maaring kulang sa intensity ang workouts mo. Or baka bara-bara ang pagkain mo. Remember, you need to track your macronutrient intake. Protein, Carbs, Fat. Up your calories. Eat Clean. Train Intense. Sleep like a baby. Ipambili mo nalang ng chicken breast at broccoli yang pinambibili mo ng supps. Eat 5-6 times a day. There are a lot of variables to consider when you get into bodybuilding. Not just lifiting itself. AND it is not an easy road. It will take years to build an enviable physique. Walang shortcut dito, kahit mag gear ka pa.