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Tuesday, 24 May 2016

Any Fitness Experts Out There Who Can Advise Me on Muscle Building?

Hi guys, I need some help. I was wondering if there are any gym-goers, fitness experts, bodybuilders or personal trainers out there who read this journal? Especially those who are knowledgeable in the area of helping Ectomorphs overcome their stubborn body? I just checked my weight at the gym today and I am helplessly frustrated.

I'm having some problems in my progress of trying to put on more muscle after having put on some. I feel that my growth is extremely slow and I'm currently stuck at a plateau where my muscles mass or body weight isn't increasing. It feels like no matter how much I lift or squeeze, my body just wouldn't bust through my current weight and it's frustrating me out. I have been talking to people, putting myself through trial and error and have been doing research but still no major breakthrough in my body.

Perhaps I am under-lifting, under-eating, or that my work out routine and rep ranges are all wrong? I'm not sure. I would appreciate if someone could willingly take a look at my case or situation and help pinpoint the possible cause. Maybe recommend a solution or advise me? I can provide a journal of my work-outs for the past few months and some information on the supplements I'm taking.

My purpose here is not to 'look' for a trainer, but merely would like to get in touch with someone who can guide me or help me so that I can train myself and achieve my own goal with my own efforts.

Any bodybuilding gym goers or 'people with connections' willing to help a guy out here? If you're willing, please email: so that we can talk more. I will be forever grateful. Thank you so much in advance.


  1. I believe you would have come across this 30:70 ratio - 30% workout ; 70% nutrition. And I highly believe that the problem is not about you not being able to lift heavy enough - that comes later - but it's all down to nutrition part.

    Ectomorphs requires constant feeding of nutrients to our body due to our high metabolism. By that mean, you would need to take 5 or 6 meals a day to grow and maintain your muscles. It sounds absurd for people when comes to eating part. I, myself as an ectomorph, have been through this. You don't really have to search through online for diet plan or sort, all you need to do is to eat. 6 meals a day maybe hard for you, you can start off with 4 meals a day, which include breakfast, lunch, tea, and dinner. Slowly, once you get the hang of it, you can incorporate the 5th meal into your plan like having supper. Trust me, you don't really have to worry about getting fat or sort. We are born to be thin and gifted with this body to hardly gain fat, so we can eat whatever we want! Try having 4 meals a day for two weeks. I wouldn't recommend you to have too much supplement such as protein shakes or mass gainer, you may consume it right after gym. But it's all down to solid food intake which is your crabs and protein. Please be noted that skipping meal is not advisable. Your body would have to adapt the changes too frequently to the point where your body would get confused. Consistency is the key. Many ectomorphs fail in this nutrition part because they tend to skip their meal. Trust me, it really works out if you stick to your meal plan (4 meals or 5 meals a day).

    Here's my daily meal plan:

    Breakfast : oat, a cup of milk, and two half-boiled eggs.

    Lunch: white rice, chicken, and eggs.

    Tea: One cup of Yogurts, a piece of tuna sandwich.

    After workout: Protein shake

    Dinner: Rice, eggs, vegetables, meat.

    Supper: Chocolate milk, and 2 hard-boiled eggs.

    You see, you don't have to spend too much money in supplement itself. Those things I am currently having you can easily buy in grocery store! As long as you eat!

    I am an ectomorphs and I have been in your situation as well. I started off going to gym in 2014. I had tried and believed in too much exercise plan it didn't work out. I started to work in gym as personal trainer in a gym club in 2015, from there I have learned from my co-workers that nutrition plays the utmost important in gaining muscles. I didn't follow any cutting-edge exercise regime in the net, because the exercise is basically all the same. The only differences is the rep range, heaviness, and Technic. My weight increased from 65 kg to 70 kg .. Thought it didn't seem that much, but the obvious results is reflected on the mirror itself. My current weight now is 75 kg because of the way i eat. Don't stress too much on the weight for now, see the changes in the mirror. Muscles are lighter than fat in our body, that's why sometimes you won't see your weight increment.

    Be consistent and patient. Result doesn't come overnight. It takes weeks or months to see changes in your body as long as you consistent in EATING!

    If you have any question, please don't hesitate to email me at . I was a personal trainer before. I know how its done.

    1. Hi Zach, thank you so much for the information. Give me some time to get in touch and formulate a reply. Will write soon.