Doug's Mass Building Routine for Ectomorphs

Doug's Mass Building Routine for Ectomorphs..........

The ectomorph is the happy body type that is neither too much body fat, but are unhappy that their bodies burn calories normal day. To increase the body weight, would this kind of person to calorie levels in stages up to a pound of body weight is recorded weekly increase. The ectomorph nutrition is critical for increasing muscle tissue from their training. You should have a calorie level of 20-25 times their body weight in pounds using as a starting point for low-calorie level. Example, a £ 140 Heber would be to use a starting level of calories between 2800-3500 calories per day.

3 hours to all day - meals should be in 6-8 meals (including weight gainer drinks) per day, divided divided in every 2.5 meals. Protein intake should be 25% -30% of total calories, and fat at about; carbohydrates should be about 50% of total calories. 20% -25% of total calories. A meal should shake or meal replacement be taken at bedtime. Simple sugars should be limited or avoided altogether.

Eat low glycemic index foods such as brown rice, whole wheat pasta, whole grain breads, yams, oats, sweet potatoes, whole grain products. Supplement the diet with a good brand multivitamin and mineral. Essential fats should come from the following foods. Olive oil, peanut oil, canola oil, nuts and seeds, vegetable oils (safflower, corn, sunflower, cotton seed oil), fatty cold water fish (salmon, mackerel and herring), flaxseed, flaxseed oil and walnuts.

Important Notes Training

    * Aerobic activity should be reduced to a minimum.
    * Warm up with a cardio session for 5-10 minutes.
    * Stretch the muscles to work at the end of the training.
    * Cool down at the end of the session with 5-10 minutes of cardio.
    * Use a repeat timing 2-1-2 seconds.
    * Keep the rest between sets 2 minutes.
    * Keep the rest between exercises in 3 minutes.
    * Keep training as short as possible.
    * Get at least 8 hours of sleep per night.
    * Perform abdominal exercises on Monday and Thursday or Tuesday and Friday.