Ask The Hitman

Well.
Here goes mine one, and probably hilarious question. Asked you to be just absolutely sure. answer it my friend @Hitman :laughing:
Is it a madness to take 240 grams protein per day?? All from vegetarian sources :- low fat milk, curd, pulses, lentils, cheese, paneer, ....
No medicine, no enhancements, no physical problem...
Age 31, body weight 77-79 kgs, height 188 Cms
4 hours in gym every morning, 3 hours of sport every evening, 6 hours of sleep, 8 hours of work.....
What's say bro!!
 

Hitman

Bionic Poster
Well.
Here goes mine one, and probably hilarious question. Asked you to be just absolutely sure. answer it my friend @Hitman :laughing:
Is it a madness to take 240 grams protein per day?? All from vegetarian sources :- low fat milk, curd, pulses, lentils, cheese, paneer, ....
No medicine, no enhancements, no physical problem...
Age 31, body weight 77-79 kgs, height 188 Cms
4 hours in gym every morning, 3 hours of sport every evening, 6 hours of sleep, 8 hours of work.....
What's say bro!!
The answer is simple...it depends on your specific nutritional requirements that not only allow you to stay in your current shape, but allow you to recover from training. If what you are taking is not causing you digestive stress, no stress on your kidney filtration, and no overall negative impacts on your well being, but in fact is allowing you to do the sports you engage in while also being able to live a normal life, then it is quite clear it works for your specific body.
 
@Hitman
You answered this before in my previous question about whether a caloric deficit would still allow you to get stronger, but would a caloric deficit also allow you to look bigger too after working out?

Also, for someone wanting to add mass (preferably muscle mass as I'm skinny but not anorexic), any type of fasting should be out the window right? I read up about the benefits of intermittent fasting as well as your post on it in this thread and I'm guessing fasting isn't the way to go for someone to add on muscle mass due to such a low calorie intake? (Guess I'm just wondering whether working out while doing intermittent fasting will slow down/prevent the progress of gaining lean muscle mass)

Thanks a lot always!
 
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Well.
Here goes mine one, and probably hilarious question. Asked you to be just absolutely sure. answer it my friend @Hitman :laughing:
Is it a madness to take 240 grams protein per day?? All from vegetarian sources :- low fat milk, curd, pulses, lentils, cheese, paneer, ....
No medicine, no enhancements, no physical problem...
Age 31, body weight 77-79 kgs, height 188 Cms
4 hours in gym every morning, 3 hours of sport every evening, 6 hours of sleep, 8 hours of work.....
What's say bro!!
Are you being serious? 4 hours gym and 3 hours sports time every day? Only 6 hours of sleep? Be careful your body needs time to recuperate.
 
The answer is simple...it depends on your specific nutritional requirements that not only allow you to stay in your current shape, but allow you to recover from training. If what you are taking is not causing you digestive stress, no stress on your kidney filtration, and no overall negative impacts on your well being, but in fact is allowing you to do the sports you engage in while also being able to live a normal life, then it is quite clear it works for your specific body.
Well in that case, you're right.
There are no negative impacts on any organ of my body, plus I never feel dizzy, tired or out of energy, digestion is at its peak and so is my sleeping ease (it takes just 10-20 seconds for me to go completely asleep once in bed)....
So yeah....thank you hitman for enhancing my self belief

Are you being serious? 4 hours gym and 3 hours sports time every day? Only 6 hours of sleep? Be careful your body needs time to recuperate.
Yes dear, I am 100% serious....
And actually I have trained and reshaped my body to have 5 hours of sleep even before I started heavy exercise and all (15 years of age), then I added an extra hour of nap which is working perfectly fine for me since I went completely in-attack on the schedule I just mentioned....
 

Hitman

Bionic Poster
@Hitman
You answered this before in my previous question about whether a caloric deficit would still allow you to get stronger, but would a caloric deficit also allow you to look bigger too after working out?

Also, for someone wanting to add mass (preferably muscle mass as I'm skinny but not anorexic), any type of fasting should be out the window right? I read up about the benefits of intermittent fasting as well as your post on it in this thread and I'm guessing fasting isn't the way to go for someone to add on muscle mass due to such a low calorie intake? (Guess I'm just wondering whether working out while doing intermittent fasting will slow down/prevent the progress of gaining lean muscle mass)

Thanks a lot always!
Muscle building takes places when you have a caloric surplus, because the first thing your body is going to do is make sure your baseline expenditure is met to keep you functioning in the physical state you are, that includes keep you at your current weight. Understand that if you are working out, you are in fact adding to your daily expenditure, so if you goal is to put on some good muscle, I would recommend not training more than three times a week, but keeping your calorie consumption in a surplus on all seven days.

Now, you have a couple of ways of bulking up, the dirty bulk - which is just eat anything you want, you will get bigger, put on some muscle, but you will also put on some body fat, this method is quicker. Now, while it may look bad, it is OK to use for a couple weeks each year just to put on size, that you can then use your diet and cardio to help preserve the muscle but have more leaner looking shape to your body.

You can do the clean bulk, this is basically over eating only on clean food sources, this can also provide the effects describe above, but they take slightly longer for someone who is an ectomorph, as you describe yourself to be.

My suggestion is to have fully structured mass phase, maintenance phase, cutting phase, maintenance phase cycle as your goal here. This is something I do all the time so I don't lose too much size from being overly ripped for most of the year.

Have a period of bulking, this could be two or three months, depending on your nutritional choices and your genetics. During this time, focus on a lot of compound movements that target specific muscles, like bent over bar bell rows to widen and thicken those lats. Get plenty more rest, so three workouts, allowing yourself to grow. Then have a period of maintenance where you stop getting bigger and try to hold that new shape, basically adjusting your set point, so your body gets used to this new size.

Once you able to hold it, start your cut, to bring out the ripped defined muscles that are hiding under the fat which you are removing. Finally, when you are at the right size and lean enough, go back into maintenance, stop dropping body fat and again allow your body to readjust it's set point. You will be amazed at how much easier it will be for you to hold and retain muscle this way.
 

K-H

Hall of Fame
Muscle building takes places when you have a caloric surplus, because the first thing your body is going to do is make sure your baseline expenditure is met to keep you functioning in the physical state you are, that includes keep you at your current weight. Understand that if you are working out, you are in fact adding to your daily expenditure, so if you goal is to put on some good muscle, I would recommend not training more than three times a week, but keeping your calorie consumption in a surplus on all seven days.

Now, you have a couple of ways of bulking up, the dirty bulk - which is just eat anything you want, you will get bigger, put on some muscle, but you will also put on some body fat, this method is quicker. Now, while it may look bad, it is OK to use for a couple weeks each year just to put on size, that you can then use your diet and cardio to help preserve the muscle but have more leaner looking shape to your body.

You can do the clean bulk, this is basically over eating only on clean food sources, this can also provide the effects describe above, but they take slightly longer for someone who is an ectomorph, as you describe yourself to be.

My suggestion is to have fully structured mass phase, maintenance phase, cutting phase, maintenance phase cycle as your goal here. This is something I do all the time so I don't lose too much size from being overly ripped for most of the year.

Have a period of bulking, this could be two or three months, depending on your nutritional choices and your genetics. During this time, focus on a lot of compound movements that target specific muscles, like bent over bar bell rows to widen and thicken those lats. Get plenty more rest, so three workouts, allowing yourself to grow. Then have a period of maintenance where you stop getting bigger and try to hold that new shape, basically adjusting your set point, so your body gets used to this new size.

Once you able to hold it, start your cut, to bring out the ripped defined muscles that are hiding under the fat which you are removing. Finally, when you are at the right size and lean enough, go back into maintenance, stop dropping body fat and again allow your body to readjust it's set point. You will be amazed at how much easier it will be for you to hold and retain muscle this way.
I never knew about the maintenance phase. Makes so much sense. No wonder people usually lose a lot of muscle when go straight to a cut.

How long should a maintenance phase last usually.
 

Hitman

Bionic Poster
I never knew about the maintenance phase. Makes so much sense. No wonder people usually lose a lot of muscle when go straight to a cut.

How long should a maintenance phase last usually.
Ideally, six months each year, split into two x 3 months if you are not training for a show. It is not ideal to start cutting immediately following a bulking phase.
 
Hey Hitman,

I know nothing about fitness or working out -- I wouldn't even know how to start, and have never been to the gym in my life... I know that it's really important for me if I want to become a better tennis player.
I have a hard time putting on weight -- despite eating a lot (although inconsistent). I am 6'6-7" and fluctuate between 170 and 180 lbs.
I'm not so much into the idea of being able to lift massive weights or getting massive biceps. I just want to get all around stronger, get in better shape, and put on some weight.
Thanks
 
Muscle building takes places when you have a caloric surplus, because the first thing your body is going to do is make sure your baseline expenditure is met to keep you functioning in the physical state you are, that includes keep you at your current weight. Understand that if you are working out, you are in fact adding to your daily expenditure, so if you goal is to put on some good muscle, I would recommend not training more than three times a week, but keeping your calorie consumption in a surplus on all seven days.

Now, you have a couple of ways of bulking up, the dirty bulk - which is just eat anything you want, you will get bigger, put on some muscle, but you will also put on some body fat, this method is quicker. Now, while it may look bad, it is OK to use for a couple weeks each year just to put on size, that you can then use your diet and cardio to help preserve the muscle but have more leaner looking shape to your body.

You can do the clean bulk, this is basically over eating only on clean food sources, this can also provide the effects describe above, but they take slightly longer for someone who is an ectomorph, as you describe yourself to be.

My suggestion is to have fully structured mass phase, maintenance phase, cutting phase, maintenance phase cycle as your goal here. This is something I do all the time so I don't lose too much size from being overly ripped for most of the year.

Have a period of bulking, this could be two or three months, depending on your nutritional choices and your genetics. During this time, focus on a lot of compound movements that target specific muscles, like bent over bar bell rows to widen and thicken those lats. Get plenty more rest, so three workouts, allowing yourself to grow. Then have a period of maintenance where you stop getting bigger and try to hold that new shape, basically adjusting your set point, so your body gets used to this new size.

Once you able to hold it, start your cut, to bring out the ripped defined muscles that are hiding under the fat which you are removing. Finally, when you are at the right size and lean enough, go back into maintenance, stop dropping body fat and again allow your body to readjust it's set point. You will be amazed at how much easier it will be for you to hold and retain muscle this way.
If you look for that look, then chest, shoulders, back and then arms in that sequence. Never neglect what the impact of what good shoulders can do for you, they frame your body, create that wide strong look and help make your waist look smaller in T-shirts.

In regards to what exercises you should do, that really depends on how your body responds. You may be a mesomorph with great genetics who only needs to throw in a few pull ups and pushups and looks good, or you may be an ectomorph and be a hard gainer, struggling to put on muscle. Keep in mind also, everyone responds differently, and while there is an overall baseline, your chest may develop better than mine doing push ups, but my anterior deltoids might develop better than yours doing the same thing.

Keeping a decent diet is important also, and also knowing that body very quickly adapts. So, for instance, you may need to go from standard push ups for a week, to decline push ups for the next week, just to get that stimulus. Training is always about changing the variables, intensity, and execution of the workout, even if all you want to do is impress people in your T-shirt.
Yea, I'm an ectomorph.

If all I have is dumbbells and only have 7kg and 10kg dumbbells (dont have access to a gym, financial reasons and time), and one of those pull up bars you stick to the door frame, that's all that is necessary to work out and get in shape right?
(Is it better to go higher reps and less weight (7kg in my case), or lower reps and higher weight (10kg) for size for ectomorphs?)
I do:
dumbbell shoulder presses
dumbell chest flies (the one with a vertical grip on the dumbbells, starting from the floor with arms stretched out, and bringing them together)
dumbbell back row (bent-over one arm dumbbell row)
(12x4) for each exercise, 1 minute rest between sets
*I have done pull-ups and push-ups but I struggle to do more than 10 at a time with proper form (due to fatigue, not laziness) for both exercises after doing one set.

I'm aware that there are plenty more dumbbell exercises for other muscles, but wonder if these specific ones are sufficient enough for the shoulders, chest, and back?

Or should I substitute these completely, and use compound movements more often like push-ups and pull-ups as you suggested in one of your earlier responses to me?

With the second quote that I grabbed from your reply to my previous question on the previous page of this thread (the Muhammid Ali picture), is it safe to say that as an ectomorph who struggles to put on muscle as easily as a mesomorph would have a much harder time to get that look, or is a djokovic-like body more likely to be achieved for an ectomorph?

Lastly, how much time does it take for you to notice an increase in size for your average client of an ectomorph body type, assuming proper, consistent workout routines and proper nutrition intake?

EDIT: Oh yeah, am I delusional in thinking that I feel less quick and/or agile on the tennis court, or feel slightly less coordinated in my movement after stretching out my hamstrings and quads? For example uhhh...feeling like i have less strength in my legs to push off the ground when chasing for a drop shot, as opposed to not stretching i feel like I can run significantly faster (I do static stretches, i'm also trying to achieve the level of flexibility to be able to have my palms touch the floor standing up without having my knees bent with ease, as well as being able to do the splits like djokovic)
But i feel like it's detrimental to my movement and i have to wait a couple days at most to feel (in my mind anyway) my strength in my legs again after stretching them out to the farthest they can go before feeling too much discomfort. (and pain?) I am assuming the body just needs to get used to it, and the legs will feel the strength they had before the stretching happened.

Thank you!
I would like you to start doing something known as Proprioceptive Neuromuscular Facilitation or PNF stretching, this type of stretching is far more effective than static stretching in opening up the muscle and tendons. I would recommend that you do PNF stretching for both the hamstring and the quadriceps three times a week, and the remaininglIf you are unable to get a partner to help with PNF stretching then you can do it by yourself, by lying with the back on the floor and legs stretched out. Then use a resistance band, or a towel which you hold in both hands, with it going around the sole of your foot, and lift the leg up towards a 90 degrees angle, and then continue to stretch it towards your chest. Hold each position for about 12 seconds, lower back to original position, and then do it again.

I would suggest that you keep to about 10 minutes each session.
Is there an equally effective way to stretch out the muscles and tendons to do the splits? An equivalent PNF stretch for it?
 
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@Hitman , I have stayed on the workout routine you gave me.

I have progressed on the walking single leg lunges to the point where my grip strength is beginning to be the limiting factor.

On the working set to failure I used two 30kg dumbells today (one in each hand; 66 lbs per dumbelll)

My legs were almost at failure on the 18th lunge (9 each leg) but my left hand grip gave out just before my legs.

Any suggestions?

Also, should I stay on the same routine or change anything? Progress has slowed a bit for some exercises.
 
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