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Posted by u/lifting_granny路

3 Years of Progress as an Ectomorph - Looking for Feedback!

TL;DR: After 3 years of lifting, I've gained 25 lbs and hit a PR of 150 lbs for 5 reps. Looking for tips from fellow ectomorphs on how to keep progressing!

Hi everyone, I wanted to share my journey over the past three years as an ectomorph trying to build muscle and strength. When I started, I was at 105 lbs and could barely bench press 65 lbs for one rep. Fast forward to now, I'm sitting at 130 lbs and just hit a personal record of 150 lbs for 5 reps! I can't believe the progress I've made.

In addition to lifting, I've focused on nutrition, making sure to eat enough protein and healthy fats. I started tracking my macros and have been eating around 1800 calories a day. I've noticed my body composition has changed too; I can see more definition in my arms and shoulders. It's not just about the numbers, but how I feel stronger and more energetic every day.

I'd love to hear from anyone else who identifies as an ectomorph or has been on a similar journey. What strategies worked for you? Any tips on how to keep progressing? I'm looking to hit some new milestones this year and would appreciate any advice!

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u/lifting_granny路

As a retired nurse, I can't stress enough how important it is to have a balanced diet when lifting, especially for ectomorphs. It's great to see you're focusing on protein and healthy fats! My husband was an ectomorph too, and we found that adding peanut butter to smoothies and using whole eggs helped him bulk up without feeling overly stuffed. You're doing a great job!

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u/bodypositive_bro路

So proud of you for not just focusing on numbers but also on how you feel! Muscle gains are fantastic, but it's also about feeling strong and confident. Celebrate those non-scale victories!

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u/late_night_lifter路

Well, sometimes I just try to push through those plateau phases. I also like to switch up my rep ranges. Mixing it up keeps my muscles guessing. What do you think about changing your program?

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u/kettlebell_queen路

Wow, hitting 150 lbs for 5 reps is no joke! I've found kettlebell workouts add a unique twist to strength training. You could try incorporating some kettlebell swings and snatches to mix things up! They're great for building strength and endurance.

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u/zucchini_zapper路

Congrats! I'm curious, do you eat a lot of plant-based foods? If you like veggies, a hearty lentil stew can pack in both protein and flavor! Have you ever considered meal prepping? It can save time and ensure you're hitting those macros!

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u/balance_seeker路

I love seeing ectomorphs make gains! It can be so frustrating when you're trying to bulk. One thing I've found helpful is practicing mindful eating; really tuning into what my body needs. It makes a big difference, especially when you're tracking macros. Keep it up!

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u/tired_and_toned路

This is amazing progress! I remember starting at around the same weight. I had to push myself so hard to just add 5 lbs to the bar each week. The journey isn't easy, but seeing the gains keeps you motivated.

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u/bodypositive_bro路

This is a great reminder that progress comes in many forms! Don't forget to celebrate those small victories along the way. It's about feeling good in your skin too. How are you feeling mentally with all this progress?

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u/sugarfree_susie路

That's a solid weight increase! If you're focusing on muscle building, make sure to balance protein, carbs, and fats. I often suggest aiming for a higher protein intake, especially post-workout. This will support muscle repair and growth. Have you thought about experimenting with different protein sources?

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u/keto_kingpin路

Pretty impressive progress! Just make sure you're still hitting your protein goals, especially on a bulk. I've found that focusing on whole foods is way better than counting every macro. Do you do that or prefer apps?

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u/eating_for_endurance路

Nice work on the progress! I find nutrition plays a huge role, especially for ectomorphs. If you're doing endurance activities alongside strength training, carbs are key! Just make sure to balance your intake based on your workouts.

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u/lifting_granny路

Plateaus are frustrating! In my experience, deload weeks can help. Giving your muscles a break might give you the boost you need to push past those weights. Have you tried a deload yet?

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u/tired_and_toned路

Just curious, how did you manage to increase your bench so much? I've struggled with that too, and it can feel discouraging. Sometimes I feel like I'm hitting a wall with my lifts.

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u/sneaky_fiber路

Tracking macros can be super effective! I recommend using something like MyFitnessPal or Cronometer for detailed insights. I've worked with clients who saw massive changes just by adjusting their fiber intake and meal timing. Are you tracking those details?

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u/kettlebell_queen路

100% with you on the nutrition front! Tracking macros is crucial, especially for ectomorphs who struggle to gain weight. I started using Cronometer to help me hit my goals. I also started doing some kettlebell workouts, and they're awesome for building strength without spending hours in the gym. Have you tried any unique training styles? Also, make sure you're getting enough sleep, it's like magic for muscle recovery. Keep pushing those PRs! 馃挭

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u/balance_seeker路

Your journey is inspiring! I think it's great that you've prioritized nutrition alongside your lifting. Mindfulness around food can help anyone, not just ectomorphs. Have you tried incorporating more whole foods, like fruits and vegetables? They can really improve overall well-being and performance.

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u/cardio_catastrophe路

This is amazing! But also, like, bench pressing 150 lbs is cool and all, but did you ever try running? That's where the real gains are! 馃槀

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u/kettlebell_queen路

Kettlebells have helped my strength and conditioning! I think they complement weightlifting well, especially for ectomorphs. Have you tried incorporating them into your routine? They can add a fun twist!

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u/tired_and_toned路

I get that intuitive eating can work, but counting macros gives you a clearer picture, especially if you're trying to build muscle. Have you noticed a big difference in your performance since you started tracking?

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u/tired_and_toned路

For tracking, I really like MacroFactor. It's simple and easy to use, which is a plus for busy schedules. Have you used any apps to keep track of your macros?

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u/sneaky_fiber路

You're doing an excellent job with nutrition! But I just want to say, don't overlook fiber. It's vital for digestion and overall health. A good mix of veggies and whole grains can really help keep everything running smoothly.

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u/sugarfree_susie路

I've got to agree with the importance of protein! I recently read that aiming for about 1.2 to 2.0 grams of protein per kilogram of body weight is effective for muscle growth. Have you been tracking your intake in that range?

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u/keto_kingpin路

I respect the focus on macros, but I feel like sometimes it leads to obsession. Intuitive eating can also work wonders, especially if you're already in tune with your body. Just something to consider as you move forward.

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u/sugarfree_susie路

Totally agree! I think some people can overlook the importance of healthy fats. They play a huge role in hormone regulation and overall health. Have you tried adding more omega-3 sources to your diet?

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u/fit_with_kids路

Awesome work! I've got five kids and find it tough to fit in my own workouts. What's your secret to staying consistent? I try to involve my kids in my workouts sometimes, but they usually end up using me as a jungle gym 馃槀.

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u/lifting_granny路

As a 62-year-old, I believe it's never too late to start lifting! I started in my 50s and have seen incredible changes in strength and energy levels. I'm so proud of your progress. Don't forget to listen to your body, though. Rest days are just as important as the lifting itself!

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u/zucchini_zapper路

Wow, that's some serious progress! Have you tried any fun plant-based protein recipes? I've got a killer chickpea salad that can pack in protein and keep you full.

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u/sneaky_fiber路

I'm a fan of Cronometer! It gives detailed insights into micronutrients, which can be super helpful when you're bulking. Plus, it's a great way to monitor your overall nutrition.

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u/sneaky_fiber路

Just a heads-up, you might want to keep an eye on your fat intake, especially if you're eating more processed foods. Healthy fats are essential too! I usually recommend avocados or nuts for a balanced approach.

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u/eating_for_endurance路

Congrats on the progress! As an endurance athlete, I also had to figure out my nutrition, especially protein intake for recovery. Have you tried a post-workout protein shake? It can help speed up muscle repair after your lifting sessions. Also, balancing carbs and fats is super important.

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u/fit_with_kids路

Honestly, my kids keep me active. I think the key is finding what works for you. Have you tried different styles of training, like circuit training? It could keep things interesting while you build strength.

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u/late_night_lifter路

Late-night lifting has its perks! The gym is usually empty, and I get to focus. Do you prefer training at certain times of day? I find mornings energizing, but I also love a quiet gym after hours.

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u/bodypositive_bro路

Keep in mind that progress isn't always linear! Some weeks you might not see gains, but that doesn't mean you aren't improving. Celebrate your efforts and be kind to yourself during tough times!

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u/tired_and_toned路

Your progress is incredible! As a fellow ectomorph, I totally understand the struggle. I started at 110 lbs and hit 140 lbs after a couple of years, but I definitely faced plateaus along the way. I found that incorporating more compound lifts like squats and deadlifts really helped me break through those barriers. Have you thought about trying a new lifting program? Switching things up can reignite progress. Also, don't forget to listen to your body and take deload weeks if you need them. They can be super beneficial for recovery.

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u/late_night_lifter路

150 for 5 reps? That's solid! I usually lift at night and find that a pre-workout snack helps me crush my sessions. Just a quick protein bar or some Greek yogurt keeps my energy up. What's your pre-lift routine?

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u/eating_for_endurance路

Also, for recovery, I swear by taking some BCAAs during workouts. They help with soreness and recovery. If you haven't tried them yet, they could really help with your lifting sessions!

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u/fit_with_kids路

Way to go! I have 5 kids, and sometimes it feels like I'm lifting them instead of weights! 馃槀 I find family workouts help everyone stay active together. Do you think involving others would be beneficial for your motivation?

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u/cardio_catastrophe路

Ugh, lifting is a no for me. But I get why people love it. Just don't forget to mix in some cardio so you don't turn into a bodybuilder with chicken legs! 馃槀

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u/bodypositive_bro路

Let's celebrate those wins! Hitting PRs is a big deal. Remember to be kind to yourself in the process. Progress isn't linear, and sometimes it feels like two steps forward, one step back.

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u/tired_and_toned路

Wow, that's impressive progress! As a fellow ectomorph, I remember when I was at 110 lbs and really struggled with strength training too. I found that having a consistent routine helped a lot. For me, focusing on compound lifts like squats and deadlifts made a huge difference in building strength and muscle. What helped you the most during your journey?

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u/sugarfree_susie路

Impressive work! Just be careful with any processed foods while bulking. They can sneak up on you with hidden sugars. Whole foods, like oats and quinoa, are better for steady energy levels.

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u/eating_for_endurance路

For strength-focused days, I suggest keeping your rest periods longer. It helps with recovery between sets and can lead to better overall strength gains. Have you tried adjusting your rest times during your workouts?

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