Hi SIFUs sekalian, as per the title I am obviously an ectomorph.

I am here to mintak ajar on whether I am going on a right track, so if SIFU2 sekalian felt that there is anything wrong or room for improvements, by all means hantam me saja.

Weighing at 50kg (173cm, by the way) after a probably a month of workout with mass gainer as my post-workout supplement helped me in gaining 2kg (or a little bit lesser).

For my supplements previously I have been taking GNC's Pro Performance® Weight Gainer 1850.
After a month of weight lifting and etc, I decided to have something stronger (I have recently read an article around the Internet saying that Ectomorphs should have more calorie intake and it's okay to have excess calories or something). So I opted for GNC Beyond Raw® Re-Built Mass which contains creatine and a higher calorie.

For my normal meals, I usually eat in a moderately big portion as what hard-gainers should do, right?

And for my workout, I set a workout routine for myself and I would usually spend 1.5 to 2 hours at gym.
My workout routine as following:

Monday
Shoulder, Tricep, Leg, Forearm

Tuesday
Chest, Bicep, Abs, Forearm

Wednesday
Shoulder, Tricep, Back, Forearm

Thursday
Chest, Leg, Abs, Forearm

Friday
Shoulder, A mixture of Bicep and Tricep, Some light chest workout, Forearm

Saturday and Sunday
Off

So, back to the question. Are all my routines and supplement programs on the right track? If not, please guide me to the correct way.

I'm more interested to know what you eat than what you do in the gym.

For normal meals, I usually eat what you call a typical Chinese family meal.
Lotsa rice, as in a big bowl or rice, 2 meat 1 vege course with soup.

In between, I would have junk food and fast food, especially late nights.
3 scrambled eggs with yolk, a can of Campbell soup, a can of Tuna, a cup of Maggi HotCup and a cup of Milo.
Something like that la, as long as it satisfies my tummy.

where do u squeeze in your weight gainer in your daily diet?

In between normal meals, as in post lunch, post dinner and pre supper or something like that

your meal is rather important than going to gym. even tho you hit the gym like everyday but ur diet needs to be check

Please enlighten me on that!

In short, are you hitting your calories target? Which leads to one main question:

1. Do you know how much you're actually supposed to be eating, rather than just shoving mass gainers down your throat?

what u can do is probably list out what u eat in detail (bfast, lunch, dinner, pre wo, post wo, pre-bed etc). from there, you will have a better picture of what you can/should eat in between so that you can exceed your daily calories. note that it does not matter how often you eat in a day, it's how much you eat that counts.

u need to change your diet
eat more protein source such as chicken /beef/fish/eggs
stop eating junkfood it will mess with your gains

everyday forearm workout? to order muscles to grow. you need to give them rest. rest = recovering + building muscles. just read the sticker for beginner program will do. like 5x5 program.

as other said, focus on your diet. don't come back and tell us again and again. " i eat alot but i cant gain weight..."

count ur calories bro...... n also if u were tryin to gain more thickness or bigger size, compound move is d best.

I think I told you before, for your body type, do some basic full body workout exercises 3 times a week first.

For your 50Kg frame at 173cm you are being too hasty doing split program (5 days a week). You are burning too much calories in relation to your calorie intake.

Gain at least another 5-10kg first before doing 5 times a week program. Also your 1.5-2 hrs at the gym is too long for your body type.

This post has been edited by Ngto: Jul 25 2014, 11:18 AM

Ditch the mass gainers and start calorie counting. You also required to count your Total Daily Energy Expenditure (can check from my sig) to know your required amount of calorie intake to achieve your goal.

To make it 'easier' for you:

I have a TDEE (maintenance calorie) of 2500kcal. To aim for bulking, add another 20% which make my Daily Calorie Intake to 3000kcal.

I consume 1 serving of Mass Gainers which give me 1500kcal. I need another 1500kcal to achieve my Daily Calorie Intake. Throughout the day, I only manage to eat another 1000kcal. Total Calorie Consumed for the day is 2500kcal. OOPS, it's the same as my TDEE. I will not gain any weight at all.
Response: I need to eat more.

The same situation above but without Calorie Counting.
Response: This mass gainers doesn't work. Time to head to forum and ask for a better mass gainers.

Hi guys, thanks for the response!

I have tried counting my daily calorie needed per day including exercise which is at 1920-ish cal/day.

If you were to ask me to list down what I eat everyday it would be not so consistent, mom's cookings.
But 2 varieties of meat and a vege course is definite, be it fish, chicken or pork. Sometimes eggs as well making it a 4-course meal. The portion of my meals are, the portion of a typical "chinese soup bowl". Without fail. Where most of it are carbs (rice).

The reason I am taking mass gainer is to add-up the calorie deficit that my body require on a daily basis. However, as my earlier post stated, I have decided to switch to a workout type supplement instead of mass gainer that contains creatine (which apparently helps in muscle building or something).

And I have been doing a lot of readings online and found out that not only ectomorphs need to eat a lot (while keeping track of their calories though it is also said in several other articles that excess calories are fine), they need to build up their core muscles, which means to workout/to gain some lean mass. So right now what I have been trying to do is to gain lean mass.

I am alright with ending my workout with some forearm training coz it's quite light and it doesn't really hurt the next day. If you find that my workout program is incorrect, feel free to guide me to the correct path! Too much information that I got from the Internet until the point where I get confused and somewhat lost so.

This is a pathetic routine. I'm being dead serious. You already work out your forearms through masturbation.
Too much arm work. Very imbalanced between pulling and pushing muscles. You're going to get a shit ton of injuries in the short and long term progression.

And this is me trying to put it to you as gently as possible.

Did you even read the stickies?

darklight79 have his point. and i also want to correct you.... add up mass gainer to calories deficit???? are you sure???

Another begginer doing some shit routine and taking stupid mass gainers (typical malaysians with the mass gainer hyph)

Please go get a book first and learn bb basics for a month.

Anyway i'll spoonfed u abit. Do a full body routine like this first:
http://m.youtube.com/watch?v=oAuARgqS6aQ

And eat 200 cals above your maintainance everday: http://scoobysworkshop.com/calorie-calculator/

Other than that u may like this page for usefull info:
https://m.facebook.com/MuscleFacts

Lastly dun listen to your broscience friends.

They always do.

+99999999