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To actively gain muscle, I recommend a 55pc / 25pc / 20pc split.Bulking up requires a calorie surplus To gain weight, in our case muscle, you must create a net surplus of calories over time. Many men simply do not eat enough for their body type to gain and maintain significant levels of muscle mass.I recommend the following resistance machine based workout: 2 x 12 Leg Press 2 x 12 Chest Press 2 x 12 Lat Pull-Down 2 x 12 Shoulder Press 2 x 12 DB Shrug Perform the above workout twice per week for 2-4 weeks before moving onto the free weight exercises.Cardio Many recommend that ectomorphs completely avoid cardio during any bulk up program.Firstly, low burn cardio such as walking and cycling is good for heart health and should not create a negative impact on the daily calorie burn.30 minutes 2-3 times a week is optimal for good health.
Body type is key here: most advice in fitness and bodybuilding magazines is designed to suit the few natural athletes – or ‘mesomorphs’ – among our society.
In terms of food choices, Ectomorphs should not grow to rely on their fast metabolisms to keep them lean indefinitely; wholesome food choices should still be sought out.
Good sources of protein include lean meats, eggs and whey protein supplements.
Generally because I am an advocate of intermittent fasting I recommend eating 2-3 meals per day, but in the case of an ectomorph seeking extra muscular size it may be advantageous to spread meals out throughout the day to between 5-7 meals.
Doing so should combat the naturally high metabolic rate of the ectomorph – although it can be viewed on more as an option than a necessity.
Good sources here would be fruits, honey or delivery carbs such as dextrose and waxy maize starch.