Hey guys, been lurking for awhile but this is my first post here.
Because of finances I can't start training with a gym for another 2-3 months, so until then I'm trying to get into the best shape I can so I can focus on the fight training at the gym instead of getting in shape.
I'm 23, about 5'10, around 130lbs. I'm planning to start with Muay Thai or MMA training with team quest. Got an insanely fast metabolism, thin bone structure, decent cardio but lacking on power. My small stature has always been a source of frustration to me. I can eat fast food 2 or 3 times a day and gain very little weight (but I eat fast food less than once every 2 weeks), hope that helps explain a little. The problem I'm running into is I can't seem to bulk up at all.
I've done lots of reading on diet routines including those of some professional MMA fighters, but a lot of what I'm finding includes such small portions I really don't think it'd help me gain the kind of weight I'm trying to gain.
In addition to changing my diet I want to change my daily habits and develop a daily exercise routine. I don't know much besides running, basic stretches, pushups, sit ups, crunches, pull ups etc...so to me, all suggestions are golden.
I'm also a very technical person so the more info the better.
So...any advice? Thanks
You are more than likely an ectomorph. Ectomorphs are very hard gainers. They have a very fast metabolism, short upper body, thin bone structure, long arms and legs, long / narrow feet and hands, very little fat, narrow chest and shoulders, and long, thin muscles.
If you have an ectomorphic metabolism you must adhere to a different set of rules if you wish to make noticeable gains in lean muscle. And this all boils down to the dinner table.
For the true ectomorph (hardgainer), the two main limiting factors that halt normal weight gain and muscle growth are metabolism and appetite. Genetics have control of your metabolic rate, but through training, science and nutrition it is possible to slow things down, in the same way an endomorph wants to speed things up.
Simply put, food must be consumed according to the clock, not according to how you feel. Training is a not an option. This is due to the fact that an ectomorph’s basil metabolic rate is several times faster than the average person who requires them to eat massive amounts of food to maintain muscle mass, never mind gain. The process of gaining healthy weight must be treated like an business enterprise, so to be successful, you do what needs to be done whether you like it or not.
Here are the keys to solving the ectomorphic puzzle:
- Increase food intake regularly: supply the demand.
- Learn how to sedate the mind and nervous system.
- Create growth though weight training: train like a powerlifter/bodybuilder.
- Modify aerobic activity and minimize unnecessary fuel expenditure.
- Reduce or eliminate intake of empty carbs and chemically damaged fats.
- Eat slow burning, low glycemic foods.
- Maintain a positive nitrogen balance: eat 2 - 3 g of high-quality protein per kg of lean body mass daily in 6 individual portions.
- Decrease catabolism and thermogenesis with supplements: lecithin granules, calcium, magnesium, niacin, B-complex, inositol, melatonin, GABA, glycine, 5-HTP, acetyl-L-carnitine, HMB, CLA, vitamin C, and ginko biloba.
- Stimulate the appetite (weight lifting, B12 and zinc)
- Improve sleep habits (power naps)
- Avoid stimulants (ephedrine, caffeine, tobacco)
- Consume liberal amounts of clean fats and oils.
The ectomorph must be realistic, consistent, and above all PATIENT. The motto is "I will persist until I succeed".