Ectomorph Bodybuilding 10 Hardgainer Myths That Has To Die

 

Bodybuilding Progress Proof an Ectomorph (hardgainer) can get HUGE!!

Video taken from the channel: drgrowalot


 

My 5 Tips for Skinny Guys to Build Muscle *Ectomorphs*

Video taken from the channel: Marco Trunzo


 

HARDGAINERS: How to Build Muscle (The Skinny Guy Lie!!)

Video taken from the channel: ATHLEAN-X™


 

How To Gain Muscle As A Skinny Guy (HARDGAINER BULKING TIPS!)

Video taken from the channel: Fraser Wilson


 

How to Bulk and Gain Weight (Muscle) on Keto

Video taken from the channel: Thomas DeLauer


 

How To Pack On 10lbs Of Muscle As A Hardgainer (STEP-BY-STEP PLAN)

Video taken from the channel: Jeremy Ethier


 

Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!

Video taken from the channel: Jeremy Ethier


January 3, 2016 Brad Borland. Ectomorph Bodybuilding: 10 Hardgainer Myths That Must Die. The term hardgainer has been used and abused over the years.

Yes, it’s a description usually reserved for the skinny ectomorph types who find it difficult to gain even the minutest amount of muscle, but that’s where the truth stops and the lies, misunderstandings and myths begin. The word ectomorph is based on junk science, yes, but it caught on like wildfire in the bodybuilding community, and there’s a good reason for that. Ectomorph is a useful term when we’re talking about working out, eating a bulking diet, and adjusting our lifestyles for muscle growth. Here’s why: Not all skinny guys are ectomorphs.

Ectomorph Bodybuilding: 10 Hardgainer Myths That Must Die Are you a skinny, ectomorph hardgainer? Here are 10 bodybuilding myths and lies you need to stop believing today. Read now January 2, 2016 Alex Roberts The 10 Worst Pieces of Training Advice Ever Given December 10, 2015 Alex Roberts. Here are the first three of six bodybuilding myths that must be dispelled!

Deadly Bodybuilding Myths You Don’t Know Part 2 There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and. Anyway, I just want to commend you for this awesome site.

Based upon reading the comments here and on other articles and I conclude your an expert in bodybuilding especially in bulking the ectomorph. Very intelligent and sensible. Ectomorph Aesthetics article is very good I read it 3 times to absorb all the information. (I’m an ectomorph to the bone and have a very small appetite.) Once you have the muscle mass that you want it’s fine to eat fewer calories and eat even less frequently.

In fact strategically eating less frequently is a great way to lose fat or maintain bodyfat at under 10% year round. About 10 days I started working out an hour a day. After 10 days of regular weights, I went from 59 kg to around 61.5/61.7. But my arms, chest and even shoulders look different now:). My arms are now visibly slightly bigger, esp forearms and biceps.

My shirt is filling up. But at the same time, I am 6ft 1 in height and had a weight of 132 pounds. Hardgainers are definitely not a myth, it’s easy to notice that some people eat a little and get fat and others don’t.

My ectomorph bodytype and long arms don’t help in this exercise so it has definitely been a struggled to get it where it is today. I’m really striving for that 2 plate bench press though by the end of this year, at least. For example, in most bodybuilding communities, there’s a big emphasis on lifting weights, eating lots of protein, and eating “clean.” Clean is a vague term that can mean a variety of things: avoiding carbs, avoiding sugar, avoiding junk food, avoiding gluten, etc.

My Blog is for Ectomorphs “aka” Hardgainers martinebm http://www.blogger.com/profile/17868295554243742254 [email protected] Blogger 27 1 25 tag:blogger.com,1999.

List of related literature:

I believe bodybuilding should beapart of life, nota precursor to death.108

“Mr. America: The Tragic History of a Bodybuilding Icon” by John D. Fair
from Mr. America: The Tragic History of a Bodybuilding Icon
by John D. Fair
University of Texas Press, 2015

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This is exciting news if hyperplasia allows a bodybuilder to develop a genetically weak muscle group through extensive resistance training.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

These terms are hypertrophy, ectomorph, and hardgainer.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

The first question arises because popular belief suggests that without a sufficient level of circulating testosterone, significant gains in muscular strength are not possible.

“Human Motor Development: A Lifespan Approach” by Greg Payne, Larry Isaacs
from Human Motor Development: A Lifespan Approach
by Greg Payne, Larry Isaacs
Taylor & Francis, 2020

False: Adequate research design and methodology have not shown that amino acid supplementation in any form above the RDA significantly increases muscle mass or improves muscular strength, power, or endurance.

“Sports and Exercise Nutrition” by William D. McArdle
from Sports and Exercise Nutrition
by William D. McArdle
Wolters Kluwer Health, 2018

He took samples from 150 muscular men, but found no myostatin mutants.

“The Sports Gene: Inside the Science of Extraordinary Athletic Performance” by David Epstein
from The Sports Gene: Inside the Science of Extraordinary Athletic Performance
by David Epstein
Penguin Publishing Group, 2013

Death has come to more than one bodybuilder seeking the ultimate “shrinkwrap” diet, and, in 1988, it nearly claimed IFBB pro Albert Beckles.

“Muscle: Confessions of an Unlikely Bodybuilder” by Samuel Wilson Fussell
from Muscle: Confessions of an Unlikely Bodybuilder
by Samuel Wilson Fussell
Open Road Media, 2015

Men who abuse anabolic–androgenic steroids to increase muscle mass and “bulk up” possess these distorted attitudes toward muscles, weight, and the “ideal man” to a greater degree than men who don’t use steroids (Kanayama, Barry, & Pope, 2006).

“Abnormal Psychology: An Integrative Approach” by David H. Barlow, V. Mark Durand
from Abnormal Psychology: An Integrative Approach
by David H. Barlow, V. Mark Durand
Cengage Learning, 2012

Columbu’s pamphlets were full of warnings that these were advanced routines for competitive bodybuilders, but I ignored those.

“Townie: A Memoir” by Andre Dubus
from Townie: A Memoir
by Andre Dubus
W. W. Norton, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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172 comments

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  • I am a hardgainer and whenever i decide to go heavier and harder i end up hurting myself even tho I AM EXTREMELY CAREFUL, dunno why, i do tendinites very easily….i watch so many informational videos about work out and all and i just stagnate with what i have, it is annoying cause i see everybody getting bigger. I eat a lot. I have a “decent” shape but…..cant go bigger. I also lose weight very easily.

  • Hi, Thomas. I live in a country where everything is pretty much low fat so for instance I would need 198g of protein per day.. I have really hard time figuring out from where should i get like 600-700G fat per day… Meat around here in stores has around 10g of pats per 100g of meat or less. Mostly less… Should I consume like lots of cheese and cream? Coconut oil or Ghee? Im quite new on keto (3weeks now) and I have hard time convincing myself to get the remaing fats directly from fat like oil or ghee with that being healthy for me:) Thanks in advance!

  • Hey guys I found a legit source if anyone wants top quality gears you can txt directly or WhatsApp this
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  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there you’ll find a great guidelines about how you can lost crazy amounts of fat. Why not give it a shot? perhaps it’ll work for you too.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from Next Level Diet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Jeff (Athleanx) says we don’t need more than 40 minutes for weight training. Not to annihilate our muscles. Explain 4-5 hrs a day Arnold did of weight training during the golden era!

  • Was taking 5g of creatine throughout each day and noticed significant hair loss within two weeks. I was one of those people that thought I’ll be fine, it’s just people fear-mongering or spreading BS online but sadly it turned out to be true. This is my experience and obviously doesn’t reflect anyone else’s but sadly no more creatine for me.

  • FINALLY THE VIDEO THAT I REALLY² NEED TQSM!!
    Im currently on keto diet because i had pretty bad hormonal acne since im 13 so i cant really eat carbs as it is one of the culprits that cause acne while at the same time im pretty underweight. so i really² hope that with this video i can change my life entirely!

  • Can i do a 2 week loading phase on creatine if i have just gotten in to bodybuilding after 4 year gap ☹️. I need a boost for my reps.. And yes i will drink 8 glasses of water through the day aswell etc. Please let me know friend! P.s 3:13. Wtf was in the small scoop?

  • The truth is its so damn hard to not eat 2-3 times a week but its really really works for building muscle and also losing fat faster than the other diets

  • I am confused about 75% of calories must come from fat ����‍♂️�� is this equivalent to 3eggs, 1can sardines and some almond? Can you please do the same video, but with an example of a meal plans? This will truly connect your scientific explanation with actual what’s in the kitchen for preparation. I saw you discussed some items, for I thought having a prepared meal would close this gap.

  • Anyone tried the Custokebon Secrets? I have heard many extraordinary things about it and my friend lost lots of weight with Custokebon Secrets (look on google search engine).

  • I’ve been taking it since the mid 90s. I always take it pre-workout as that was the advice I had. If there’s little difference, for convenience, I’ll add it to my post workout drink.

    There was a suggestion that caffeine cancelled Creatine. I can say from experience, this is not what I have found.

  • Hey seen some of your videos and you seem to be pretty knowledgeable about this keto stuff. Is on gold standard 100 whey protein good on a keto diet? The black and red bottle. I’m curious because everyone gives such an open answer I can’t find a yes or no

  • Great tips ����. I used to weigh 130 and couldn’t gain weight because I was obsessed with avoiding fats. Hard-gainers need to embrace the calories

  • I think the problem with alot of us naturally skinny guys is that we don’t want to get fat so we don’t eat on a surplus as we are likely trying to also drop a bit of body fat whilst trying to gain muscle and are a bit lazy with cardio. Guys, just go for a walk 5 miles or more a day, eat on a slight deficit but make sure you eat alot of protein and train hard and you will get results. I would rather be lean and cut with decent muscle definition than huge and stacked with a big belly and out of breath walking up the stairs. I get my protein from shakes, tuna, eggs, prawns and meat. Just put the work in and reward yourself with a nice junk meal once a month as a treat, commit to your daily walk or burpees and the results will come. Those who are saying they don’t see results are not eating enough protein, not working hard or consistently or a mixture of all these and you know it deep down.

  • Contact us if you would like to be an ambassador for BulkSupplements…. It doesn’t cost you a thing. You can give 5% off every sale and you can make 15% on every sale.

  • The worst starter pack

    Hardgainer
    Chicken thin bones
    small wrists
    Metabolism that is fast a phuck
    long and thin limbs
    basically 0% body fat + having to basically pay 3x the amount of money to even start gaining weight
    -getting skinny shamed 1,0
    -people telling u that you need to eat more 1,1
    -watches being uncomfortable
    shaking hands is uncomfortable
    Hugging people can be weird since they feel like they are crushing you and u are stabbing them with ur bones
    and sometimes teeling that you are basically a cripple because your shitty body type is just fragile and a useless piece of shit
    And u might just be skinny fat in the worst case
    possibly feeling cold all the time
    having a hard time gaining muscle
    having no isolation against the cold or hard objects
    Some benefits might include

    Being able to eat as much as u want without having to worry
    Being more heat resistant
    and usually being quite fast

    Why the fuck does something like that exist

  • I been workingout in the weight room for 7 years and still stuck on 118lbs and i got ensure + and other calories gainers but still cant gain

  • Weights are not important to gain muscle as a hardgainer… If you are a true hard gainer, you will never be skinny fat and the most important thing is to eat like a monster ccause all weight u gain will be muscle.

  • fasted state increases p70s6k
    helps bring amino acids into muscles
    elevated muscle protein synthesis
    -> do intermittent fasting.

    0.8-1 gram of protein/lbs, = roughly 140..180 gram for a 180 lbs or 80 kg person
    about 150 gram proteins = 600 kcal
    about 50 gram carbs = 200 kcal
    protein + carbs = 800 kcal = 25% of kcal

    75% of calories from fat = 3 * 800 = 2400 kcal of fat
    2400 kcal / [9 kcal/gram of fat] = 266 gram of fat
    600 + 200 + 2400 = 3200 kcal per day

    My spin on this:
    If you can, always do workout in the morning when testosterone is at highest, properly wake up and be energized quickly for the day, and have good sleep cycles.
    Do intermittent fasting but postpone eating if you are not hungry, and to keep kcal intake low enough. This shifts the time of day when you eat each day, so you don’t have to have a set regular eating times but perhaps have 2 to 3 meals per day, while trying to adhere to these estimates of macronutrient ratios. I am not so sure about waiting too long with eating after a (fasted) workout so have a meal at most 2 hours after the workout. I’m always somewhat hungry from my workout anyway.

  • Most hard gainers problem aka skinny guys is that we eat and be looking like a pregnant skeleton �� and feel like we ate enough since our stomach feels like it’s about to explode when we barely ate anything

  • It’s very important to revisit your comment section…You have many trusted followers who NEED clarification on some things in order to be successful including me…please consider reading over them and replying.

  • Hey I feel like I can relate to this story and I watch like 4 of ur videos a day and even have ur app I just started being nutritious and working out like 2 months ago but being a father of 5 it gets hard to find time to workout I still try to at least 15 mins aday but at least twice a week back to back I can’t and I am 30 years old and I am 5’10 178 and about 22% body fat I wanna be bulky but I wanna be fit like u about 6% bodyfat and I want my 6 pack to show so I wanna be ripped please help me out and reach out to me thanks

  • So can you or cannot build muscle on a deficit? in this video you said “news flash you cant” but in another video you said you can as long as you have enough protein and protein synthesis is happening you can. Im yoyoing over here help a brother out.

  • from 33KG in 2 weeks I got 7KG and from another week I got 2 more KG by eating 3500kcal every day but eat what ever I want and train avary day

  • Hey Jeff, I really appreciate all you videos, but the problem is the workout plan that you suggest me on the site, is too much for my budget:(
    But, Watching this video, I will definitely believe in myself, I wish you train me, but here in Mauritius is extremely expensive when converted:(
    But, I will listen to you:)

  • I’m hard fat loser. Because i’m a powerlifter:D i won’t sacrifice 3 months to lose fat. I’m 16 % bf AT 98.3 kg 6.1 i wanna add 100 kg to my squat deadlift and 60 kg to my bench so IS it worth it to lose fat. 180 kg deadlift 150kg squat 100 kg bench. To 280 kg 250 kg 160 kg. In least amount of Time possible. While adding muscle mass to 105 kg and 13 % bf. I might fall down in fat right now early but After it’ll become so so hard falling in weight.

  • If you smoke it off foil or a straight pipe, you load in a day not a week. Then just snort it to maintain your levels for best results! Tru story…

  • It would be a waste for you not to lose fat when other typical people are capable to slim down easily using Custokebon Secrets (look on google search engine).

  • Buy the book Starting Strength and follow it.

    Squats are the best exercise you can do. If you squat 3 times a week you will eat enough. That is when you start paying attention to what you eat.

    Everything else is BS.

  • 1:14 Sorry, I cant take you seriously if you think 160 pounds is a hardgainer. Try being 125 pounds and you’ll know why hardgainers find it hard. I’d give anything to actually be 160 pounds, let alone start off at it.

  • Lovely Video clip! Sorry for chiming in, I would love your opinion. Have you heard about Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive product for learning how to get ripped abs minus the hard work. Ive heard some awesome things about it and my old buddy Taylor finally got excellent success with it.

  • Thanks for the Video! Forgive me for the intrusion, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (probably on Google)? It is a good exclusive guide for learning how to get ripped abs without the headache. Ive heard some pretty good things about it and my mate at last got astronomical results with it.

  • Thanks for the video content! Forgive me for chiming in, I am interested in your initial thoughts. Have you tried Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive guide for learning how to get ripped abs minus the headache. Ive heard some great things about it and my buddy got excellent success with it.

  • Hope you enjoyed this one! How would you guys like a “science-based bulking meal plan” video that uses some of the information I went through here to set it up? Let me know what you think and ideally what you’re looking for with that meal plan (cheap, easy recipes, etc.)!

  • I’m quite a fussy eater so i normally eat a lot of your typical fatty foods.. eg pizza, pie, breaded chicken etc, any help to gain weight? I eat quite a lot but compared to my family who eat healthy a lot of the time, im considerably skinnier.

  • Thanks for the tips Jeremy, as a hard gainer myself (I am 140 lbs) I find it so challenging to build muscles, check out my progress video, and let me know your thoughts, thanks!

  • As a hardgainer that’s been exercising regularly for the past 15 years, turning 35 this year, I have to say that switching from protein shakes to gainer shakes was the most noticeable change to my routine, roughly two years in. Metabolism changes during 15 years for sure, but as long as I regulate my in-between-meal-shakes I know I will gain, and if I want to min/max I make sure to include creatine and add a half gainer pre-gym to make sure there is fuel readily at hand. ���� But each to their own, of course. Eating bigger meals or forcing chicken down on a daily basis simply wasn’t an option for me.

  • Nice video with useful information. Question, if I am overweight and want to lose weight and build muscle at the same time what formula would I use?

  • Hi Thomas. Dr berg said you should fast everyday instead of the 5:2 thing you were saying. Couldnt I just do the eating part of the diet but fast everyday?

  • It’s still shock me just how a lot of people have no clue about Custokebon Secrets even though a lot of people with it. Thanks to my personal buddy who told me about this. I have lost crazy amounts of weight.

  • I’m 17 yo around 125lb currently and no matter how much i eat i can’t gain wight. Thanks for providing this repice will buy the ingredients and drink about 1/2 1 liter a day on top of my other meals. Updating soon.
    EDIT: I have stayed the same for like 3 weeks, i need to really up my carbs and just eat more. I have also skipped like every other day with the shake so need to stay consistant.

  • Nutrition: basically do the EXACT REVERSE of what you want to do when losing weight… and I’m a hard gainer trying to lose weight, ugh!

  • I have tried creatine monohydrate and it has completely screwed up my immune system. I was sick all the time! I had to stop it. My immune system went back to normal. Tried it again, and bang, immune system screwed up again. Will never take it again!

  • 1.Take creatine post workout
    2. Combine with two bananas and 50 grams of protein in shake
    (Take 20 g/day for faster muscle growth and 3-5 after week 1 to maintain or Take 3-5 a day for slower, but same end results.)
    3. Does not reduce natural creatine production and stores
    4. No studies show any side effects after hundreds of research testings

  • RIGHT ON THE NAIL!!! This is what I was asking you to do, video on hard gainers… Awesome… before virus 148pds, no gym since end of March 130pds ( with my socks)… My issue is the right food, because I burn helll of fast! Thank you again for those outstanding videos… it takes me 6-7 months to 18pds and 3 months without heavy lifting to completely lose it… sucks

  • So should I do Keto for a few months then go back to carbs for a period of time? Also how long should 1 carb up before going back to Keto?

  • I must already have good creatine stores AND high type 2 muscle fibers cause I just take 1gram of monohydrate every other day prior to workout & it works amazingly. If I take more than that I experience fatigue somewhat similar to a caffeine crash. I’m able to avoid diarrhea, stomach & muscle cramps by taking my creatine with an electrolyte pill to ensure my body is hydrated enough to support the creatine effects. I also prefer taking creatine prior to workout because it gives me an energy boost which is useless if had post-workout.

  • Cheers for the vid. Really like Youtube for this kind of information.My best friend was formerly bullied. He explained he was intending to get bigger muscles. I did not believe him. Then he gained 40 pounds of natural muscle. He tried the Muscle Building Bible (look for it in Google). He does not get bullied any longer.:-) I actually signed up last week. Not to mention the guys emails are fascinating!!!

  • I’m like a mectomorph I’m not sure cause I have muscle with like no working out consistently ever but i have a rectangle frame so I’m gonna try working out consistently to help me figure it out!

  • thank God you put your clip where you doing excercise otherwise i’ll assume that you are still skinny, in that tshirt you don’t look like you put some weight on you

  • @Jeremy. What home workouts do you recommend for hard gainers like myself to do since the gyms are closed? I just have a pull up bar and push up bar?

    Be safe.
    -Jacob A

  • These days YouTube filled up with so many weight training and body building videos that people think that this is the only way to lead healthy and happy life. But remember being fit is different from body building…

  • The group that was on Keto only surpassed the other group once carbs were introduced after week 10… so should I be intermittently introducing carbs? Should I be trying to add carbs without bouncing out of ketosis?

  • Hey Jeremy, do I need a calorie surplus to build muscle or can I just eat at maintenance. I would appreciate if you can get back to me. Thanks �� for the great content

  • almost 24 now and my hair has been falling out so much i keep it at 6mm for 7 years now. i don’t think losing some more will make a big difference lol

  • I am 7 months into training and seen some great gains but I feel that I have stalled today. I feel low and annoyed when I train so hard!!:(

  • I get confused.. in another video (. https://youtu.be/9BV7InDUBNE 00:50 ) you have showed a study mentioned that no different betwwen two groups, first one are consumed: [ 0.64 gm protein / lb body weight ] comparing with a group consumed [ 1.1 gm protein / lb body weight ]. while here in this video 8:45 you recommended that we consume 1 gm protein / lb our weight?! kindly Thomas Advise ☺️❤️

  • For me it’s really hard to get to even 1gr/kg of protein as a teenager with no income but it’s easier to get my calories intake to around 3k by eating lots of oats, pasta, rice and olive oil and being way taller than average and skinny makes gains even harder and less remarkable. I hate it

  • Quick question, could I take a shake in the morning with 2g if creatine and a post workout shake with 3g for the result ig?? or is it like 3-5 at once?

  • Easiest way to eat enough: Lift heavy, and lift to failure. I realized I was always lifting way too light, and not pushing hard enough. Now that I lift heavier and go til failure, I’m hungry literally all the time.

  • I love using creatine and i feel great and all the good effects but it just makes me so dehydrated no matter how much water I drink.

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  • I’m not in this mindset (of the “wrong” hardgainer as a matter of fact I’m quite the opposite. I’m a “pitbull” as they call it here in my country). But I know a lot of guys who are like that (actually maybe not A LOT hahaha xD )
    But I can’t help but appreciate the beauty of this honesty. I mean, this selflessness and caring of Jeff. I never saw this vid and damn I’m watching it on fucking 2020. But I always was a fan of Jeff Cavaliere as A MOTHERFUCKING PERSON even tho I never had the bliss to meet him in person (1 day I will if God allows!) and I’m deffo sharing it w my pals �� hahaha
    PS: high five for that Wissie wrist Jeff!
    Tamo Junto!
    Regards from Brazil

  • I’m trying the 16/8 fast.. I’m trying to train in the Morining near the end of my fast.. so I have ore workout.. I’d love to take it but fearful it’s going to ruin my vast an ruin the growth hormone catalyst in training.. also my first meal after fast I rather be real foods with a pinch of carbs to replenish… if I have whey It’s a hydrolyzed version an will just do it later in the day to complete protein needs.

  • Great video! Backed with peer-reviewed studies with understanding of validity and replicability of the same, that’s the way to go! Keep up!

  • So if I’m 210 and want to gain muscle and loose fat, how do I determine what my over all calorie goals for the week would be? I typically do a brisk walk for 3-6 miles at night and weight train for an hour in the morning.

  • what does the % calories from fat have to do with a surplus?
    i can eat 1000cal in 1 day, (750 cals from fat), and im not in a surplus hahaha!
    u said that BECAUSE we need 75% of cals from fat that MEANS that i will be in a surplus( makes no sense at all) as u can see in my example xD

  • I was a hardgainer until I started eating more. And exercising more. But specifically eating more. It required food that I wanted to eat and that fit for me to eat more than I was used to. Exercising helped with that once the food was enjoyable and full of nutrients.

    Funny thing people are afraid of those ugly faces performing at their best, then they go to watch a gig of musicians where they admire those performance faces. Like Hendrix.

  • I started force feeding myself for 3 weeks and began to have stomach problems and heart burn and wanted to throw up, and I don’t know what to do, can you please help

  • This video is related to me when you said feminine wrist. Jeff even I have same issue. I think I have the skinniest wrist in the universe ��. Any advice for me!!

  • That is literally the best explanation ever. Us as humans being naturally adapting creatures to best fit our environment. In order to see relatively fast progress, you need to force youe body to do so. It’s those last 2, 3 or 4 reps of a set, not dignified by a set number, that will ultimately change you. You have to push yourself to do so even if you have to use a little momentum

  • I drink pre workout before gym and 5min before training i drink beta alanin.. than after gym im gonna use pre again for best effect mixed with 4g of creatine creapure

  • Thank you for this video! I think there are a lot of people like me on keto for reasons other than losing weight. I am on is primarily for its anti-inflammatory effects. I am also what you would call a hard gainer so this video was great information for me!

  • all the benefits can be achieved with a healthy diet. Taking creatine has been linked to testicular cancer, irregular heartbeats. here in Ireland we had some young Gaelic football players die from taking it. Its also linked with kidney disease.

  • Hey Fraser! Ever since I started training, I’ve noticed that I’ve become more harder and thicker but the weight on the scale has plateaud. How can I continue to force my body to up that scale again?

  • Anyone know what is Custokebon Secrets about? I hear lots of people lost crazy amounts of weight with Custokebon Secrets (just search it on google).

  • Am I putting on weight too fast? Been working out and eating right for 1.5 weeks and gained 4lbs. I’ve been weighing myself in the morning before breakfast btw

  • CREATINE FULLFILL muscles with water is that bad or good??? I need an answer because I’m thinking to get it.. i also take serious mass.. in 2 months i gained 5kg but i need to know to add creatine or no

  • What your are saying directly corresponds with DR Nun Amen Ra protocol. Only he dosent eat meat he loads up on carbs then goes to bes so it gets turned into fat then trains in anerobics in the morning and then weights in the evening followed by a vegan protine shake then the main meal.

  • Thanks for this!..It would be nice to see a practical example of what your plate should look like…Especially when it comes to the amounts of fat…It great to have this solid information but I think it will benefit people like myself who are trying to bulk to see the combination of food as well…Thanks

  • finally a true ectomorph body builder, your propably the first one i have come accross on youtube. alot of body builders claim they used to be ecto just hype theyr hard work and how they look in the present.

  • I want to start of by saying, I think this is a great informative video explaining everything very well and showing the scientific research behind it all, just one question though, if you spread out your creatine intake throughout the day, but it’s always recommended to intake with 50g of protein and carbs as well as after a workout, how would one go about balancing that? Because if you spread it out to let’s say 4 occasions during the day, you obviously can’t workout 4 times a day, should you then add creatine to every meal you have for it to be effective? How important is it to spread the intake out?

  • strong as “little village once told” small but powerfull. Calisthenics everyday, when we start to muscle up? working 2x of our own bodyweight:D

  • Who are the negative assholes that thumbsdowned this video? This dude is GREAT; I discovered this channel less than a week ago and watching these videos has ALREADY been helping me

  • I’m still very confused. So if I weigh 200 pounds then I need 200 grams of protein plus 75% of fat aka 350g of fat? Seems like you have to consume at least 4,000 calories a day, meaning I have to eat at least 2 pounds of chicken a whole bar of Kerrigold butter, if not more.

  • I’m 15 6’3 and weigh 192 pounds with a fast metabolism. Will I get fat if I comfortably eat 5000+ calories a day while working out?

  • Hey guys I eat 3188 calories a day and am only gaining 1-2 pounds a week I’m 5’11 and 157 pounds and I train 6 days a week for 1 hour at high reps I’m trying to bulk cause I’m rather skinny am I doing it right any tips. Seems like my weigh gaining is going very slowly should I add a fast day?

  • I have some questions that are confusing me hard:
    1. How long does it take for the insulin to go back down when I use whey protein after a fasted work out
    2. What should I eat after I work out along with the whey protein ( I fast the whole morning ) and train at 12-2 pm up to 2-4 pm 2 h session.
    3 when should I get my fats in? I know it can’t be after my whey protein shake ( that’s what I break my fast with immediately after I work out) and like half an hour later I consume a small orange omega3 supplements and plain chicken breast. Am I doing this well?

  • ive been struggling to calculate how many grams of protein i should get in because we work in KGS and not LBS or pounds. i weigh 65kgs so should i consume 68 g of protein?

  • I eat 4,000 cal a day, start with a shake in the morning called 1340, it has 50g of protein and 1,340 calories! It good for bulking up fast to rid your skinny body, but eventually you need to stop the heavy shakes and start shredding.

  • First time viewer. Would you cover muscle retention when NOT working out. Products to use and proper foods to eat. When you are mainly just taking supplements.

  • thomas, my brotha great video.. i’m just a little confused on when i should workout on my non fasting days to get most benefit can you help me out? and should i do cardio on my fasting days and weights on my non fasting days? i’m confused

  • Can you do 7 videos each video a day of exercises to train the whole body. Or if not can you do a video on how you train and the exercises you do.

  • So wait a sec, @ 10:37 (For calculation) Do we take our base number of calories and add 5% more to the total we get at end of a week? or do we add 5% more to each split: Carbs, Protein, and healthy fats and use that number for the surplus?

  • I’m stumped. I have no idea how to put the 5 % CHO, 75 % Fat, 20 % Pro meal plan together lol

    Is there a meal plan online for 200lbs?

  • How do you manage your electrolytes? Whats a solid range for sodium and potassium? I’m just starting the diet and I find myself needing to supplement a lot. Will I have to do that forever? Or is it just in the beginning? Lots of mood swings. And how do you manage iron? Through supplements or food?

  • Yessir brother the tips really do work I’ll refer my twig buddies to the video ��…. dude I love this fitness stuff so much. It’s honestly changing my life all around man.

  • I have a 14yr old son who struggle with gaining weight. He also has a hard time stay healthy and going long periods of time without fracturing a bone.
    He has been on keto since January. He is doing well.
    Is there a way I can get him to gain weight easier? He does do fasting and will eat a dozen of over easy eggs daily. He also has other fat, protein and works out.
    He has had 4 broken knees because of weak cartilage. He wants to get back into sports.

    We are trying to afford to keep a family of 6 on the keto diet. Can you give me some advise that is cost effective and that would give faster results?

  • Thanks man for the quality content definetly going to put your advice into practice and will have a look at the programs on your site

  • The real secret to gaining muscles is to follow a natural diet (mostly including high quality raw (organ) meat raw butter/eggs and raw milk) and cut out out all grains nuts and seeds. For more details I refer to aajonus and sv3rige on youtube. I myself was annorexic and gained within a year 6 kg of muscle with just some pushups and pull ups.

  • Great work dude, but TBH you would have gained some mass in that time period even if you hadn’t worked out……you were 16 when you started, you would have grown some anyway even without training. Still, good job, keep at it.

  • Shouldn’t the protein calculation be per pound of LEAN body weight? An obese person would have way too much if per pound of body weight.

  • I have a question (though I realize this is a bit of an older video) but has there been any studies or research on the effects of supplementing dietary protein with protein the body harvests through autophagy? Do we have any measurements for this?

  • Im ripped in muscle but i want to be bigger ( im 14 ) should i try weights or not because i heard teen stop growing taller from weights.

  • Do you have any tips for somebody with type 1 diabetes? My diet is pretty strict and I typically eat mostly just protein, and even a skinny person like me knows I eat less carbs than most people probably do.

  • Hi Thomas, great Videos. I would be quite interested in how Keto and GVT (German Volume Training) work together. Have you done any research on this topic?

  • I heard that it can cause kidney problems but Ive also hear thats only if you take too much. If I took 5g once per day would it be safe?

  • They hairloss theory done the individual’s took 25gm cratine with 25 gm glucose thats waaayyyyy tooo muchh. Thats why their DHT was increased!!!

  • Thx Jeff well said I also have self conscious smaller wrists but I can beat most of my friends & family in an arm wrestle so ur totally right just work with what you were given

  • I definitely need to eat something when I take it. It will make me ralph all over the place if I don’t have something else in my tummy.

  • According to MyFitnessPal i need 3300kcal a day to grow. I manage to surpass that most of the time cause my Training obviously burns some calories. My question is,If i make this Mass shake would i grow even faster or would it be a complete waste to eat 4500-4700kcal at this Point ��

    Thanks for your answers guys
    I rlly appreciate it:)

  • Cool video! It would be nice if you also refer to kilograms, cm, etc.. units of measurement used everywhere else than US. I am sure many of your foreigners viewers would appreciate it

  • i want to ask you because youre very educated it seems
    ancient greek athlethes…they dint have creatin..they dint have fish oil.. they dint have protein shake..
    still…they are motivation for todays fitness athletes and bodybuilders
    you sure have seen all that statues from athlethes..or GODs…
    how they do it?

    i know just that they train like whole day..wich if u ask someone today..every day ful day..is not bad…must rest 2 days right?
    so? YO|URe opinion

  • What about after workouts? Should I do a recovery shake as well? I see some bodybuilders doing that as well, so I just wanted your input.

  • I think being a hard gainer has more to do with mind muscle connection and mindset and childhood. I always thought I was a hard gainer because as a kid I never ate enough so I wound up using the wrong muscles for every day stuff. Really once you fix your form and focus on using the actual muscles they’ll grow pretty quickly

  • I’ve been asking this question for a while and got different answers but I wanna hear from you. Is it eat first then burn it off or is it exercise then eat

  • Came from a video where this guy tried humiliating viewers into buying his program, nothing like that here. Genuinely enjoy this video. Props on a well formed video

  • 6:19 6:29? Food doesn’t have all of the necessary essential nutrients we need, so supplements are needed… supplementing is part of nutrition.

  • So quick and dirty, can you gain and stay or even be in ketosis if you are taking in that.8-1% body of protein but not getting that full 75% daily fat???? I’m having a hard time getting that much fat in a day while fasting 18-20 hrs daily…..

  • As a 16 year old, I keep track of WHAT I eat, rather than how MUCH I eat. I make sure I eat lots of nutritious and healthy foods. I take lots of fruit, nuts, lean chicken and vegetables to school for lunch. For breakfast I might eat 3 eggs with 3 pieces of toast or protein oats. For snacks I eat stuff like beans, roasted chickpeas or fava beans, and even Lo carb bars. I guess what I am saying is if you are a teen trying to put on weight, you only need to focus on the foods you choose to eat, not the quantity. As a teen you can eat as much as you want without worry. At dinner I eat ALOT of carbs, I mean like an insane amount of bread or rice. It will help you bulk up. Also with breakfast, I advise you drink a cup of milk every morning, it makes a big difference. I have been following this routine for 1 year, and I went from being 55 kg to 75kg (I’m 5ft10 btw) that’s 20kg of muscle! I think (although I don’t track) I eat over 4500 calories a day. This all has to be in unison with a consistent gym and workout routine, I workout 3 times a week heavy and 2 times a week light, alternating between different body parts each time. Remember this is if you are a skinny TEEN trying to gain weight. Thanks again Fraser for another great vid ��. I use your abs workouts and they have worked dreams for me.

  • It is scientifically proven that the fastest way to gain muscle is to overeat. 3k, 6k, 10k, however many it takes, just make it good food. Get good at cutting.

    When you think hypertrophy is necessary, check out Bruce Lee’s lifts.

  • When I do some of these workouts and exercises, I can see that I stand out, no problem with me I’m here to be better and stronger!

  • this was incredibly helpful! Thank you Thomas! 115 pounds down in 7 months, you started me on this journey. Couldn’t have done it without you.

  • % of what, how many calories do you know that you need each day, this is the part that needs explaining, all the apps are just guessing, how do you know they are even close, everybody is different

  • People do like to overthink it, I think it’s the information people are fed. I know when I started I thought I needed high calorie days, low calories days. I thought I could gain muscle and lose fat at the same time, you can’t exactly (you can minimize the fat gain,but not completely remove it)

    It’s simple, caloric surplus, take the weight gain slow, progressive overload, water and recover.

    Cheers mate, solid video ����

  • Yeah, I too am guilty of jumping through diet plan to others as well, I think that I must have tested every single weight loss method that was available, but in the end not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my cousin who told me great things about it and so far to date I have effectively lost 15 lbs in 4 weeks!

  • I’m a football player and needing to cut down before the season about 20 pounds will using creatine keep me from cutting that weight or just help muscle?

  • I try and watch all of your vids and any other I find that looks interesting in the hopes of seeing some variation of a workout I haven’t seen or thought of before.

  • hey jeremy. i got a question and i hope you or someone could provide me an answer;
    im working out 4x a week: monday and thursday upperbody tuesday and friday lowerbody. the other days i do light forms of cardio like football with friends or walking my dog.
    i do take some supplements (all from xxl nutrition): whey protein 2x25gr/day. fish oil caps 2x/day. multivitamin cap 1x/day. ultra joint support 1x/day. and lastly 5gr of monohydrate creatine/day and 4 caps of HMB /day.
    i drink about 4liter of water/day and follow a healthy diet that worked for me so far.
    ive been using the creatine and HMB for just a couple of days so far ( all the other ones ive been doing for quite a few months now ) and i noticed my stomach is very bloated:0 i never had this issue before.
    what can i do do prevent this? it looks like im 6 months pregnant especially in the evening.. im wondering if starting using creatine and hmb was a mistake to be honest. is it just all gas/water collecting in my stomach due to creatine? i dont experience cramps of discomfort however. i just look fucking pregnant and it bothers the shit out of me.
    thanks in advance

  • Hello there, have you thought about this diet plan called the Custokebon Secrets? My friend says it helps people lost a ton of weight. Is that possible? I also heard many good review about this diet plan. Thoughts?

  • @thomas I’m new to keto. love your videos, especially since you back the knowledge with science. What’s a typical pescatarian diet for this method on an IF day vs regular training day? How much cardio vs strength training would you recommend? Can you do strength and then cardio? I would love to keep my curves, but loose weight and tone. Please help!

  • I have took 20 g of creatine for 5 days and my arms are normally have gotten a bit bigger like normally but when I workout and get a pump they are super bloated. Does anyone know if this is normal.

  • its just not all about protein but that works too but not as much. u’ll also needs calories and good fats such as cheese, peanutbutter, nuts, fish oil, avocado, etc. ur muscles also needs fats for it to be bigger, protein is just there to REbuild those torn muscle fibers. and add those proteins and fats into at least 3k calories everyday then u’re good to go. i know carbs is also part of macros but carbs would be the last of the list of macros for ectomorphs

  • Very impressive video, loaded with quality info, straight to the point covered all angles.. I give you ����✌��. Now I subscribed. I’ve learnt something….��

  • Some one said to me u need more than 700 carbs am 55kg lean muscles 164cm lol respond to this guys �� i dont think tht i need more than 400 to gain lean bulking mucles

  • Ask Omarlisuf… he became addicted to the dangerous “creatine” and never recovered, now he is forever doing calf raises and having no progress in calf size…. a dangerous substance

  • He is talking from the bottom of his heart. Looks like he will start crying in any moment,.. You are such a amazing person.. Inspired..
    I have a question. I work out 2 times a day 45 min each
    I gain muscle at that time but next day come back to normal can I ask why this happens??

  • So tell me yes or no. I work nights is I work. Then work out after work then sleep then take my shake when I go to work. Is that fine

  • one other thing that doesn’t get talked about on the subject of “generics” is to just get your testosterone checked. That is the specific factor that varies a lot from person to person that actually has a real impact on your ability to grow muscle. If your T is low, you maybe should do replacement therapy (or quit drinking…) if it’s normal, than you must be doing something wrong if you can’t gain muscle.

  • On a psychological level I see where jeff is coming from. Some guys are way too worried about the little things,,,,,,, what I’ve seen in the gym and I dont like at all is the bigger dudes who put in minimal effort to look stacked and they’re picking on a dude who’s 135-145lbs doing his work and then after 2 weeks you dont see the smaller dude around anymore because those guys without necks got into his head. I freaking hate that and I see allt of that bullshit thru out the years. Why is it so hard for some people to just be straight up supportive if someone else gets to that first stage of even going to a gym?? Why do they feel the need to belittle or rag on that smaller guy. Some use that for fuel like I have but other smaller dudes crumble and never go to a gym again. People who naturally weigh between 135-155 lbs just aren’t going to look like Arnold and I think keeping a realistic size goal about you would help a lot too when you lift. Try not to get into a rut of thinking you need to change instead think more of your improving what’s already there ��️‍♂️����������

  • Seems reasonable…I am small but have a musclular build and my fear with a calorie increase is ending up bring the skinny fat guy. At my age (55) much harder to lose the belly fat

  • Serious poll: Does ANYONE actually not want to make the war face when they’re working out??

    Here’s my biggest tip for everyone who sucks at ANYTHING: You are you’re own worst enemy. Sounds cliche, but here’s what it MEANS. The people who are the most naturally gifted at things PRACTICE/WORK LONGER AND HARDER than people who are naturally lame at something. I was a guitar teacher for several years, and my most gifted students practiced at least 1 hour a day for 6 or 7 days a week. My most musically challenged students found it hard to “find time” to practice 30 minutes a day for 4 days a week. I’ve seen Arnold interviews where he talks about how he was in the gym for 6 hours at a time. Skinny guys who “can’t” build muscle don’t lift for 2 hours a day. Brian Shaw was in a video where he said he would eat until he was gonna explode and then would pace back and forth in front of more food and get angry until he could force even more food down. Skinny guys who “can’t” get big don’t even eat 3,000 calories a day. THAT’S what it means to be your own worst enemy. To not go one thousand percent and then blame something else like luck or genetics.

    If you saw this comment give it a thumbs up, since the video is so old and basically no one will see it.

  • wtf why not just do intermittent fasting everyday and make sure youre at a 5% surplus everyday? seems unnecessary to having fluctuating caloric intakes throughout the week and having to keep up with the math for it.

  • I’m 170lbs and roughly 14.5% body fat (according to a scale) I’m sure the body fat is off by a bit, but regardless my goal is to lose body fat and maintain weight. I’d like to be around 11% body fat. Should I have a slight calorie deficit, or just workout and eat clean at a calorie level that maintains my weight?

  • After this Video im going to the gym and im going to smash some heavy shits on the head of that bald guy who says im a wimpy winer while im lifting some not that heavy load but for me its fine heavy for my triceps because im a Skinny Guy who just wants to grow some extra meats in his body. Thank U for that motivation! I never had a Mistake on subscribing.

  • I want to gain weight and i want to try from ur channel morning routine training and with that can i muscle up and gain weight or i will lose weight

  • Quick question, how tall are you? Also I wanted to know from your transformation vid, did the working out affect your growth from 16-20 yrs old? Like are you the same height know as you were a few year back when you just started working out

  • I remember how I found you from jake Paul’s vlog with 6k subs lmao it’s meh Justiz and you was driving in the car on a snowy day and your camera fell down I’ve almost been here one year

  • Is there an application or something to get a full time training session with Jeff? I’m 35, 5′-9″, and 120lbs. Years of research and only a small amount of work has left me with ZERO results. I’m FINALLY at a point where I can focus on my body.I have been following these videos for months now. My heart feels like it’s going to explode most nights after workouts when I’m in bed trying to sleep. I don’t know what I’m doing. I’m training as hard as my heart will let me.

  • Im incredibly thankful to have someone like Jeff in this Youtube fitness community, He get’s staright to the point unlike all the other guys who start talking crap. Thank You Jeff.

  • ive got amazing genetics but i have a small frame lol sadly i cant gain fat so i have no choice to keep muscle.
    there are bad things about good genetics. i was bone skinny cause of problems but fixed it

  • Only guilty of the time spent, but quite frankly I enjoy a good long workout, mixing it up, and stretching it out. Gained a lot of strength and size so I figure I’m doing something right. Might make bigger gains curtailing the time, so yes, will give it a go. Why not? All the advice has worked thusfar. Sixty-three, and a stud muffin by seventy! I’m getting there…

  • For beginners and people plateauing Do reps for 1 minute with half your usual weight.

    It’s OK to rest for a few seconds and get your breath, Just resume and finish the minute, no need to add on time.

    Feel the burn

  • You forgot one thing that is super important: making sure to get enough sleep. I worked out fairly consistently and ate plenty throughout high school and college but because I was chronically sleep deprived (4-5 hours of sleep per night during the week) I thought I was incapable of putting on muscle. Now that I am done with school and prioritizing getting 8 hours of sleep I’m finally packing on muscle at a fairly normal pace.

  • Liked! And sub. If i can get a food meal plan ideas. All i can think of is fish, sweet potatos & chilli. Oatmeal, pancake, eggs & toast + some random Spinach. Much love idk if im skinny fat or not. Ganna go to tbe doctor soon

  • Just wonderful, been searching for “protein drink review” for a while now, and I think this has helped. Have you heard people talk about Kenaliyah Pumper Practicality (just google it )? Ive heard some extraordinary things about it and my partner got amazing success with it.

  • Just went out onto the track, in front of a lot of people, and struggled through 3 sets of pull ups. Those sets were like 2 at best, but damn were they hard as all hell. I focused on form and targeted my back the entire time, and I could care less about what everyone though of the skinny guy who can’t do more than 1 pull up. I’m not a hard gainer, I’m a hard trainer.

  • Lol my weak ass developed kidney pains after a week of creatine loading. Had to stop for a month and drank 3-4 liters water a day to get it all away.

  • I know I’m really late on this video but I box but I also want that shredded body but I have no clue what workouts to do or a type of schedule because I need a chest n also shoulder because I’m skinny where u can even see my bone that on the top of my shoulder

  • Do not use keratin, it doesn’t give you more energy it speeds up the healing process using more water, this dehydrating you and if you’re not watching it, you can die.

  • Love your vid. But the conversion is grams protein to your weight in Kilograms. �� I really hope this clears things up for everyone. A 190lb person would be 86kg. ( 86 grams protein). Now if your full out bodybuilding lifting weights 3 or more times per week. That conversion is 1.2 to 1.7 grams protein per kilogram.

  • I totally relate with tracking shit. It actually really helps. I used to not sell to much product, but as soon as I started tracking as much as I used and sold, I was able to pay myself more and know exactly how much profit I’ve made in that time span.

  • No..no matter what body type you are, eat clean. 1.8g of protein/kg, 1g fat/kg, the rest carbs..a Lot of carbs. Rice, potatoes, pasta. I gained 12kg in 6 months doing just bodyweight workouts.

  • He’s right, I’m 6’3”. I weighed 180 lbs for the longest time. Skinny as fuckkkk then I just started eating anything, Mcd’s, chips, eggs, bacon, potatoes, steak more Mcd’s.
    Combined with solid training, 3 years later I’m 210 lbs now. At 13% body fat.

  • Great content! Def need to focus on progressive overload, it’s by far the most important aspect that is going to drive your physique forward

  • On the fasting days am I supposed to be worried about my protein being at.8-1.0 per pound or do I just need the 75% 20% 5% macros? If I am at a calorie deficit, I won’t be able to get enough protein to match my body weight. If I eat too much protein it will knock me out of ketosis those two days.
    Thanks for the information.

  • anyone can get massive gains at that age and im only 20 and ive been gaining about 4 to 5 lbs a month and im a full ectomorph no doubt about it

  • The calorie counting part of the equation is the most boring yet the most critical. I found myself in the exact same situation you mention, a month ago I realized i was eating 2600 calories on average when i’d need 3000 at least to build muscle.

    Lesson: count your calories guys

  • You want to make sure you get at least 1.5 grams of protein per pound of bodyweight every day. In the beginning, everything hurt after training. It takes a few months for your body to adjust. Switch your training routine constantly so you shock your muscles otherwise you’ll hit a plateau. Eat 6 meals a day and try to continually increase the amount of food you’re eating.