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    Registered User apple3480's Avatar
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    Need some guidance advice!

    So i'm new to the world of actually taking care of my body. Im trying to figure out the best plan of action for my anatomy.

    Let me explain the scenario.

    So first... i'm an ectomorph, doesn't matter what I eat, I don't bulk. Second, I've become slightly "skinny fat". I have some fat on my stomach and other places that are undesirables. So I want to gain muscle and lose fat. After lots of research I found Body recomposition. Sounds perfect! Im also weight training 6 days a week. 1 Cardio day.

    Here is the dilemma!

    Since I'm an ectomorph, don't I need all the calories I can get to build any muscle, going on a calorie deficit would only make me lose body fat and even some muscle mass right? Im 160lbs, 6ft 1inch, work a desk job, 21yo. What should my diet and workout routine look like to achieve my goals?


    Current Nutrition Plan:

    Protein: 1g per lb
    Carbs: 1.5 per lb
    fat: 0.2 per lb

    Goal: Lose 1lb per week

    2000 calories
    175g protein
    250g carbs
    33g fat

    Monday: Back & Chest
    Tuesday: Shoulder & Arm
    Wednesday: Abs & Legs
    Thursday: Back & Chest
    Friday: Shoulder & Arm
    Saturday: Abs & Legs
    Sunday: 30 Min Cardio

    Any advice would be greatly appreciated!
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  2. #2
    Subscribe to my YouTube! getbigordie18's Avatar
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    Not an ectomorph; more food

    Originally Posted by apple3480 View Post
    So i'm new to the world of actually taking care of my body. Im trying to figure out the best plan of action for my anatomy.

    Let me explain the scenario.

    So first... i'm an ectomorph, doesn't matter what I eat, I don't bulk. Second, I've become slightly "skinny fat". I have some fat on my stomach and other places that are undesirables. So I want to gain muscle and lose fat. After lots of research I found Body recomposition. Sounds perfect! Im also weight training 6 days a week. 1 Cardio day.

    Here is the dilemma!

    Since I'm an ectomorph, don't I need all the calories I can get to build any muscle, going on a calorie deficit would only make me lose body fat and even some muscle mass right? Im 160lbs, 6ft 1inch, work a desk job, 21yo. What should my diet and workout routine look like to achieve my goals?


    Current Nutrition Plan:

    Protein: 1g per lb
    Carbs: 1.5 per lb
    fat: 0.2 per lb

    Goal: Lose 1lb per week

    2000 calories
    175g protein
    250g carbs
    33g fat

    Monday: Back & Chest
    Tuesday: Shoulder & Arm
    Wednesday: Abs & Legs
    Thursday: Back & Chest
    Friday: Shoulder & Arm
    Saturday: Abs & Legs
    Sunday: 30 Min Cardio

    Any advice would be greatly appreciated!
    The issue is not that your an ectomorph. At 2000 calories that is very low for someone who is lifting 6 days/week. My advice is to increase your fats and carbohydrate intake. Also, i don't agree with your training. I have no background on what you have been doing for lifting the past week, month,year(s),etc. but if you have less than 1 year of lifting I would suggest 3x/week full body workouts.If you were going to lift 6 times a week, the split that gave me the best results was: Day1 Back, biceps, rear delts, and traps(pull upper) Day 2 Chest, triceps, front and medial delts(push upper) Day 3 Lower Body. Then Thursday rest or repeat and rest on Sunday. Just my opinion on what has worked for myself and from what I have heard from talking to others and research. That would be a good bodybuilding style workout for a 6 day split. There are many other options to choose from too: 4 day split-2 upper body days and 2 lower body days which may be best for you similar to westside barbell conjugate method. The changes I would make would be to do a hypertrophy workout on the speedo workout days.Instead, replace speed days with 1 lower and upper body hypertrophy workout per month. Hope this helps give some other possible options and advice. If you are trying to cut at 160 for 6-1 that is quite thinner and seems like it shouldn't be your focus right now.
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