I’ll try to be of help.
Based on everything you have said, you don’t really have much muscle. To rectify this issue, we’ll have to start with this.
eat 1.5x140lbs = finish calculation for amount of protein you should be eating ( 1.25 minimum if you want to see any gains in mass.
You can’t get worse by eating health.
Simple method :
Bake/Grill : Chicken breast (costco)
or Cans of Tuna - 1 per meal
Steam : vegetables - let’s stay with broccoli and carrots * you add more as you get used to steaming enough for 2-3 days at a time. Some yummy extra’s boil a dozen eggs at a time use that as protein snacks.
Breakfast : 2 cups of oatmeal, some milk, and 1 scoop protein powder, with some time of fruit, or simplified let’s just use a banana.
Other foods to eat scrambled eggs, salmon, sashimi.
Let’s save complex carbs for breakfast and lunch and by mid afternoon cut them out and rely on fats instead later on.
New to T-Nation?
Are You A Beginner?
Advice From Vets for Young Bucks
Read articles from John Berardi the “doc” about nutrition.
Read carb cycling codex by Christian Thibaudeau
Now exercise, let’s see what your current weightlifting program looks like and the poundage you are moving, do you do lower body also? Do you deadlift? Squat?
I’d recommend 3 total body workouts a week and 3 cardio sessions seperately.
Also if you want to melt off more fat, 30-45 min moderate cardio in the morning.
20-30 minute of moderate/intense cardio after those weights.
Those 3 cardio sessions are 1-3hours of whatever you can do or want to do. Just do it.
Try bodypart splits such as the push-pull.
One example :
and throw in cardio in the morning or after each workout.
Or take a look at all the entry level weightlifting regiments.
You’re going to have clean your whole mentality up, toss it into the disposal. Start from scratch, determine your current ability - strength, cardio, and also take a hard look at your eating habits and protein intake.
Clean up your diet, toss out the soda, the candy, the sugar, the sweets, pour in the water, fresh vegetables, fruits, toss out the fast food, if it’s hard to do right now have 1 cheat day a week where you gorge on whatever you want.
To evaluate your strength, bring those friends, do 1-2 sets of warmup and find your 1RM ( MAX REPx1 ) for all your workouts.
Evaluate your fitness level.
Have someone time you @ 1 mile, time you @ the 40 yard dash, 100 yard dash.
How long you can jump-rope before being completely unable to coordinate yourself to do anymore.
Figure out where you truly are fitness wise. Forget the ectomorph blahblah morph nonsense because it’s holding you back. Everyone that packs enough muscle is no longer held back by these “terms”
Then set some goals and get to work.