Hello,


First of all, I want to apologize for having created this topic in the Nutrition forum, it seemed suitable to me, but apparently it is more appropriate in the Food supplements section.

I am looking to gain mass, of course avoiding fat gain, and to gain a masculine silhouette.

I measure 1m79 for 60kg.

My goal: To

gain mass, if we believe Broca’s formula, my ideal weight would be 79kg.

So I have to gain between 15 and 20kg, and sculpt my muscles without having visible veins, but have beautiful well-defined muscles and therefore an attractive male silhouette, if possible for the summer.

NO ADDITIONAL GREASE!

I am looking through this topic to have answers built on a high calorie diet, and the choice of a protein shake or a powder to mix with milk.

My mom was prescribed protein shakes called ProtenPlus to regain weight from her surgery. These are packs of 4 bottles of 200ml for 300kcal.

Here is the link for its constitution:

http://www.eurekasante.fr/para […] DRINK.html

Thanks to these drinks my mother gained 4-5kg in 1 month.

I have always been thin since I was little.

At the age of 23, I would say I have the body of a young, growing teenager who doesn’t play sports.

I learned that I am an ectomorph. And the profile below suits me perfectly, whether it is physiognomic, athletic, temperamental and mental.

The metabolism profile of the ectomorph:

The ectomorph: corresponds to a great development of the nervous system and the brain (ectoderm) and to a tendency to be thin, slender, with little muscle mass. It is correlated with the Cerebrotonic temperament.

Ectomorphssont des gens généralement tendus et sensibles. Ils peuvent facilement être trop stimulés par le contact avec les gens et ont besoin de se retirer pour avoir de l’intimité. D’un autre côté, ils peuvent gérer une quantité importante de stimulations mentales, plus que n’importe quel autre type parce qu’ils peuvent bloquer leurs impulsions physiques. Pourtant, ils peuvent être surchargés et avoir des difficultés à calmer leur système nerveux. Cela peut se manifester par exemple par des problèmes de sommeil, de digestion ou d’assimilation.

Les ectomorphes doivent et peuvent manger beaucoup car ils n’ont pas de soucis de stocker de la masse adipeuse puisque leur métabolisme est très rapide, ils ont donc besoin de beaucoup de calories. Les Ectomorphes sont très performants dans les sports d’endurance grâce à leur allure longiligne et leur faible taux de graisses, ils peuvent par contre être pénalisés dans les sports de force pour ces mêmes raisons.

Entraînement approprié :

Ils peuvent pratiquer sans problème les sports d’endurance mais auront beaucoup de difficultés à prendre du poids. Afin d’étoffer leur corps, ils devront travailler dur en musculation et préférer les exercices de base et les entraînements courts (brefs et intenses type Force – Maximale) de 45 min à 1 heure maximum.

Diététique :

– Rations hypercaloriques, car leur métabolisme basal est élevé.
– Prendre de préférence des sucres lents qui favorisent la montée et le stockage glycogène.
– Augmenter les rations proteinées (2g / kilos de poids de corps).

– Prendre plus d’apports lipidiques, surtout dans les sports d’endurance (Beurre le matin – vitamine A-, huile, poissons gras, noix de cajou ou pécan…).

Source: marbha.com


I enrolled in a bodybuilding room, and after an aerobics test, my weight gain and height, I was drawn to a program for muscle gain, which seems to me to correspond perfectly to the training described above. Namely, 2 sessions per week of muscu and 1 of cardio; for bodybuilding, these are short workouts on various machines, each session lasting 1 hour.

Since I have a very unstable diet and muscle training without calorie intake is meaningless, I would like your advice on choosing a protein shake, and a suitable diet.

Here’s what I think about the diet:
Cereal

breakfast

(inquire about the type of cereal to take)

banana

a glass of orange juice

Lunch

1 escalope

Starchy foods (pasta or rice)

1 full-fried egg

1 yogurt + sugar (or those baskets of yoplait ..)

Taste

I always take a hot chocolate

toast with margarine and jam

Dinner

No idea,

repeat the escalope and the fried egg maybe?

1 can of peas carrots

1 yogurt + sugar (or these baskets of yoplait ..)

1 other fruit, kiwi or banana

These are vague ideas, I’m waiting for serious suggestions, no “I think” or barely tangible advice.

Now, when it comes to the protein shake, I’m waiting for your advice.

Knowing that I am looking for quick results (15-20kg of muscles here 6 months), I think we should forget the drinks that offer little kcal.

I have often seen the name Whey, but I doubt the quality, I don’t know anything about it. My mom used ProtenPlus which has 300kcal per 200ml prescribed for her by her doctor, it worked for her, but some drinks offer 600kcal per 300ml.

I await your reactions, suggestions and advice!

I’m going to see my doctor tomorrow, hoping he will give me a prescription for protein drinks, given my almost rickety stage …

I apologize for making you read such a huge topic, and I thank those who succeeded to the end!

In the meantime, have a good time and happy holidays!

Hello << Naughty Cat >>

I’m not so much advice but more encouragement ^^ ”

I’m almost in the same situation as you, except that I still haven’t signed up for sports (bodybuilding), I I am right in the statistics of the ectomorph (1.90m for 67kg, I am 23 years old)

I am thinking of making an appointment with my doctor at the beginning of January to talk about it with, can you tell us a bit about your appointment with your doctor please ?  

Regarding your goal: gained 15-20kg in 6 months, it seems to me a lot in time, finally according to the feedback that I had you need a little more time, I will see if I don’t have any connection to this subject, after all depends on how your body will react.

In any case, good luck to you and see you soon! ^^

Good holiday!

@naughty cat. I read your post diagonally, because it is frankly too long. But a few quick tips after what I read:

a) on your diet, frankly, there is NOT enough protein. Consumes about 2g of protein per kilogram of body weight per day. In your case, around 160g per day.

b) you need protein at all meals. You don’t take it at your breakfast, that’s a mistake. At noon, 1 egg ?? It’s a joke … You need 3 or 4 minimum.

c) you eat 4 meals a day, you are missing 2. Eat less, but more often. 5 to 6 meals per day, i.e. your 3 traditional meals + 2 snacks (morning and snack) and in addition 300/400 grams of 0% cottage cheese when lying down

d) if you are really ectomorphic, you have to go up to + 3.500kcal / day, you will have to eat. And don’t hesitate to take a gainer.

e) 15/20 kilos of muscle in 6 months, you dream.

f) drop the cardio, you will dry up even more.

g) 2 weight training sessions per week is not enough. Mini 3.

h) Whey is the English term for whey protein. It is neither more nor less than powdered milk from which the fat has been removed.

i) you will find examples of diet and more info here:

http://www.superphysique.org/a […] e_de_masse

ps: saw the nose, I count 35/40 grams of protein / day in the diet that you posted. You are far from the 160 you will need to start developing your muscles. And I don’t count the carbohydrates, it’s even worse  

Go for it. Buy a calorie table (€ 7) at the fnac and a kitchen scale (€ 25) at darty. Calculate the calories in your current diet and … cry  

Hi everyone,

thank you for your answers both of you, I’ve taken notes.

The diet I posted was only written to be completed later following the advice, I haven’t started training yet, I’m waiting to have a well-built plan to avoid outdated sessions.

I look at the site to check out the diet, and rethink my meal ideas written below.

Should I take whey (or other) on the days I am not working out?

Regarding the purchase of protein product:

I went to see a doctor, not for the purpose of gaining weight. My mother was also present, and since she is familiar with the ProtenPlus product (the drink she had taken), then the doctor prescribed me, but it will not be reimbursed.

I bought, maybe wrongly, 6 packs of 4 bottles.

The bottle of ProtenPlus

200ml 300 kcal

Proteins 20g

Carbohydrates 24.8g

Fat 13.4g

Knowing that I plan to drink 2 per day (morning and before the muscu), this represents 12 days for 50 €.

I think whey powder or whatever is much more interesting. But then again my very suspicious mother didn’t want to hear anything, and preferred that I orient myself on the drink she knew.

Are the powders more interesting?

Which one do you think is the best?

I don’t care about the taste, I want the result and especially healthy in the long term (quality certifications if ever).

What do you think of this already?

Regarding the

weight training sessions: I am also thinking of replacing this cardio session with a weight training session, although it was the girl in the weight room who designed the program for me.

So I think I train on Monday, Wednesday and Friday after 4 p.m.

I have Saturdays and Sundays free as well.

But aren’t too many weight training sessions a week too many?

Intake in g / day:

I don’t think I need 160g of protein per day.

I weigh 60kg, but by doing weight training you need roughly 2g of protein per kilo of weight.

So I would need 120g of prot / day.

Foods to eat every day:

I want to warn that I am a student, I am not rolling over gold. I’m not going to buy 14 1kg jars of cottage cheese per week, it seems crazy to me when I see some of them announcing their diet.

Cottage cheese (1 whole bowl) + 1 cut banana

Oatmeal in cottage cheese (although I’m not sure if I like the taste)

1 glass of orange juice (20g of carbohydrates in a 200ml glass)

How about protein / fat intake semi-skimmed milk? Is it a bad idea to take it? Note that I love to drink milk, I always take 1L per day.

Are corn flakes also less effective?

Is adding sugar to cottage cheese detrimental to protein intake?

I am thinking of having the same type of meal for the 4 pm snack.

But should I have a 10am snack?

For midday and evening meals, I am thinking of going for turkey cutlets, chicken and fish (salmon, tuna, cod), because I have been avoiding red meats for 2 years.

Isn’t the egg too much with the meat?

Of course I add rice / pasta, and small weight vegetables, carrots, lentils, tomatoes and potatoes.

When to take the protein shake (or even shaker)?

The first, after breakfast I think.

But the second?

30mn before starting my weight training?

During ?

After?

Thank you for your answers!

Stop waiting and go practice. You think too much. It is in the classroom that we learn the most.

2g / per kilogram of body weight / per day, EVERY day.

Big LOOL … It’s powdered milk, it’s not a medicine! And stop spending money for nothing on your doctor. You go to a nutrition store and you will have much better than what he prescribes.

Especially since your thing, we don’t even know what’s in it. Protein, ok, but what type ?? You have several types of protein, and in my opinion, this canned thing for granny is not suitable for athletes.

Yes. In addition, you will need 1.5 packs / day given the dosage.

Do you want to look like your mother? No, then stop listening to him. Your mother doesn’t know anything about it. And 4kg of whey costs approx. 50 €

You have plenty of quality brands: scitec, Optimum Nutrition, Dymatize, BSN, etc … You have to test them to get an idea.

Bodybuilding, there’s nothing healthy about it. You will spend hours in the gym destroying your muscle fibers, you will overload your intestines by stuffing yourself with food, and burn your kidneys to filter the protein residues. Besides that, you will screw up your joints, and weaken your tendons. You will most likely develop shoulder pathologies that you will never get rid of. And you will limp at 45 (great, I still have 9 years left).

Muscle is that good guy … If you want a healthy life, become a vegetarian and go to the countryside  

3x a week is good for a start. You will eventually increase to 4 in 6 months, depending on your recovery capacity.

I read that you weigh 80kg. I made a mistake.

You have to make sacrifices. Everything is going to sound crazy to you when you start out your way and realize that you are not putting on weight.

For all your comments below regarding your diet, I invite you to
re read the corresponding section superphysique.org

It depends. We are all different.

About me (but I’m not your weight, and I don’t have your experience):

60 min before: whey

30 min before: BCAA

5 min before: arginine + waxy maize

during: waxy maize + BCAA

immediately after: whey + caseine + waxy maize + bcaa + creatine

60 min after: traditional meal.

Relis superphysique, everything is indicated.

I absolutely don’t want to look like a bodybuilder.

For the moment I am skinny as a nail, my arms like rods without any shape, the stomach and the pectorals flat.

I want to give them a rounded shape, and show the outline of the abs without too much. As for the arms, of course I want to give them volume and some muscle curves.

I don’t think I have the problems you cited in giving me these goals.

Then,

How much does it all cost?

What less should I take for a day off?

You’re off the mark. To look like a bodybuilder, it takes 10 years (!) Of work, 5 days out of 7. You are starting out, so you are very far from the mark. Just to develop yourself a little bit, it will take you 1 year of work. Once again, you take too much head instead of training.

Then you can think whatever you want. You enter a field that you absolutely do not know. Go ahead instead of spending your time here.  

For the price, look at the store price. And what I have indicated is for me, my weight and my experience. Not necessarily suitable for a beginner ectomorph

For days off you do not take the pre or post training shake. Are you sure you’ve read superphysics?

.

Re

Thank you Antoine for all this info

I have a little question: how long have you been building muscle? and how much were you (weight) before and now?

Once you reach the weight that you were to set, should you slow down the number of exercises per week, meals per day etc …

6 or 7 years old. But I started
very late (at 28). So the question on the weight is not very useful because at my age (36 now), the progress is
very slow.

I gained 10 kilos the 1st year, and 5 additional kilos during the 3 years which followed. But I don’t have a very good diet, so it’s not representative.

Today, I am at 72kg for 1M65 approx, but I would have to lose 5 kilos to be a little drier.

you can switch to a maintenance program (training and diet). But don’t kid yourself, if you stop, your muscle mass will go away.