[Cock'n'Fire]

well, a little history about myself, I was always the small guy through out my life, and on top of all that i was a late bloomer. trouble started from birth actually, when i was born i was allergic to my mother's milk, than later i had inguinal hernia, after the correction surgery was done, I accidentally pulled the stitches out, and they rushed me to the hospital to have them re-done. we moved to the Middle-east, my father owned a business in Yemen, and there i got malaria twice, so my body took a couple of punches during the years, and now I'm at 120 lbs, so I'm starting on a weight gain diet/workout routine. my diet is going to look something like this:

Meal 1 (7 AM)


1-1/2 cups of dry oats/oat meal
1 banana
1 cup of egg beaters

Supplements:

Multiple Vitamin/Mineral

Meal 2 (10 AM)


1-serv. Cytosport-Weight Gainer


Meal 3 (12 Noon) *In School*

Turkey Sub,whey Protein shake



Meal 4 (3 PM) *In School*

Same as Meal 2

Meal 5 (6 PM)


1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
1-can of tuna

Pre-Workout Supplements (6:30 PM)

1-serv. whey protein with water

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM)

Have as soon as done w/ workout

1-banana
1-Serv. Whey protein

Meal 6 (8:30 PM)


1/2 cup white rice
1 banana
2 scoops of whey protein with low fat milk

Meal 7 (10:30 PM)

1 serv. or half- Cytosport-weight gainer. (might be an overkill of 3 serving a day. 2610 cal with low fat milk, 1740 with water)

* I'm also going to have red meat/chicken within those meals. (cant cook, I eat w/e is in the frig)

Work out routine, i have two options:
3-Day Push/Pull Routine ( I have no time, i don't think i can have more than a 3-day routine.

A: Day 1: Back, biceps, abs
Day 2: Hams, quads, calves
Day 3: Chest, shoulders, triceps
Day 4: Rest
Day 5: Back, biceps, abs
Day 6: Hams, quads, calves
Day 7: Chest, shoulders, triceps
Day 8: Rest
Day 9: Repeat

B: Day 1: Back, biceps, abs
Day 2: Rest
Day 3: Chest, shoulders, triceps
Day 4: Rest
Day 5: Hams, quads, caves
Day 6: Rest
Day 7: Repeat

I've read that Ectomorphs should maximize their rest, so they don't increase their metabolism, and lower the volume but higher intensity. so I'm kinda leaning toward workout B, Any thoughts/critiques?

Much thanks and appreciation in advance,

[Freak]

You need the white rice immediately post wo and brown rice or other complex carb for the meal after. What are the macro totals for this diet? Also, where are the fats?

As far as training you will have to see how you respond. I started out lifting three days a week and moved to 5. High volume works best for me but you will have to see what works for you. Document your diet and training so you can look back on it.

I guy I go to school with is from Yemen.

another tip on the diet portion, add a quick meal in before bed. such as casein protein (if you dont know what it is just do a search), or cottage cheese, and peanut butter. on a bulking diet this serves you really well, as you dont want your body going 6-8 hours without food. the casein will last much longer than a whey protein before bed. it wil digest overnight, so that your body does not go without food.

training advice:
i personally like your option B...i dont respond well to 3 day training, but perhaps you will. option b gives you sufficient rest time. i dont necasarily like option A because you are training every single muscle group in your body within a 3 day span. it might work for a "blast" once in a while to change things up, but as a constant workout that is strenuous and not proper rest days.


hope this helps bro, good luck. train hard and eat

[rIPPDUP]

i'd go with option b as well. i'm on a 3 day split and have grown substantially the past couple months.

...i dunno for me they do nothing. but everyone is different. i

[rIPPDUP]

i just would say to mix it up and see what your body works out best. like ya said everyone responds to diff. training.