Hello everyone, Im new to the site, been reading from it for a while and find it quite useful and resourceful.
Im a PT from Australia (I know I know being a PT doesnt mean much here) anyway Im your typical Ectomorph, although ontop of that im also quite lanky, so pretty much the complete opposite of what you want when trying to gain weight, which like almost every other guy on this forum I am, and have been trying for a while.
While I am a PT, I specialize mostly in Rehabilitation and Weight loss (which for my own personal training is completly useless, though it does mean I know how to exercise properly, motivate myself and be quite strict when it comes to Nutrition)
Last year I worked on a Cruise ship running the gym, and since my days where quite regimented I spent most of the 8 months I was there trying to bulk up.
When I started I was about 68kgs (149lbs) now im around
72-73kgs depending if I need to shit or not (158.4-160lbs)
Im 6ft but most of that is leg, which is a pain in the lack of ass.
Im around 10-12% bodyfat, I rarely do cardio, most of my training onboard was a split program, id do…
Day 1: Chest,Shoulders,Triceps
Day 2: Off
Day 3: Legs,Biceps,Abs
Day 3: Off — Start Again.
I ate 6x a day, deicent quality food, I took what was available since I was on a ship I couldnt go out and buy food but I did have protein shakes…
Heres what I ate…
8 eggwhites (1-2) yokes
Bowl of oatmeal w/skim milk
2 slices brown toast
Snack 1: 10am
Protein shake approx 30 grams protein
or something like a banana with Penut butter, normally the shake tho
1 Rotiserie chicken
1 massive salad, w/ tuna, kidney beans, cottage cheese, tomato, lettuse & a small splash less than a tsp of olive oil and balsamic vinegar.
Sometimes id have a turkey and tuna toasted sandwhich to
or a vegie wrap.
Snack 2: 4pm
same as last snack tho more likley the shake.
this is where it went downhill, pretty crappy options most of the time.
@ best it would be 200 grams of some type of meat or even sometimes just a crappy carb. like white pasta
… depending on the day, If anyone knows the body-for-life
program, I started it up on the ship with the crew and was doing that, so 6 sets of each ex
set 1,2,3,4,5,6 was 12,10,8,6,12,12 reps with weights
starting going up via PRE (percived rate of exhertion) from 5,6,7,8,9,10 respectivly Tempo 112
I never did the cardio portion of the program because just looking at a treadmill makes me loose weight.
As you saw from my measurements I did gain a bit of muscle and I definantly noticed it.
Im clearly what some people call a hardgainer but I never really used that as an excuse, I know my genetics arnt gonna alow me to slap on another 30-50kgs, which would actually be about nesecary to make me what id consider buff
but I know that they would definantly allow more than im currently @.
BTW Im 22, so my metabolisim is still quite high, (one of those people that can eat anything and not put on weight)
I think my daily diet on the ship was well over 4k calories
think it was actually round 6k but cant put a number exactly don’t remember what I had for dinner all the time.
The protein was normally WPI or HWPI but couldnt tell you the brand, and I did take about 3grams of omega 3 daily.
1 more thing occasionally when Id get a little board of my training id either add or change a workout for a fairly savage circut session, much like the 300 workout tho id rotate exercises, still 300 reps just have to make do with the equipment I had and if it was possible while the boat was rocking.
Thanks to anyone that bothered to read all this.
and if anyone can give me any advice, Im back in Australia so I have much more freedom over my diet now.
and I guess its possible for me to get either Grow!/Metabolic Drive/Flameout or whatever over the net if I cant get it here…