Mass card ectomorph

[e2]

eat more protein A LOT more

 

[RickV]

Hi, I’m writing here about tapatalk for advice on this ectomorph card.
I am 20 years old, I weigh 80kg I am high 196, I have experience in the gym and I put a lot of mass but being very high you do not notice much. I have a pretty fast metabolism, I take 4700kcal CLEAN and I move a lot. I do not trust my instructor as from an equal card for everyone, also This is the card I found, I will be happy to listen to your opinions about it and if there is something wrong I will be ready to listen to everything.
Maybe if the card doesn’t work for me, I’ll be happy to have a new one for me.

Flat barbell bench 4x6

Weight bench 3x8

Parallel dip 3x6/8

Cable crosses from above 2x12

Slow forward barbell 4x6

Side lifts 3x10

French press flat bench

Pushdown 3x10



B) Squat 4x6

Leg press 3x8

Leg extension 3x10

Leg curl 4x8

Calf multipower 4x15

Abdomen



C) Cut-off 4x5

Traction 3x6/8

3x8 balance oarsman

Pulley 3x10

Up 90 year. 4x8

Scroll handlebars 3x10

Curl barbell bar 4x6

Hammer curl 3x10



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[SteveMobsterG]

Keeping working on the diet and you'll grow some more

 

[bgiuseppe275]

your training is not bad at all
but diet not sure
if you do 4500 calories, increase protein 400 protein/day and higher carbs you'll grow

Hello ladies. unfortunately I really need 5000kcal per day, I do a very tiring job 6 days a week for 9 hours a day.

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[bgiuseppe275]

Gentlemen, do I need to change something?View attachment 140510

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[Vadim Fedorov]

You looking good, increase protein and carbs intake and train harder

 

[Nelson Montana]

USe N2GUARD.

 

[Tiger Salman Khan]

Plan looks good.....focus on real food diet.....

 

[RoySimpson]

That program looks good bro!!

 

[ballin2504]

Just keep at it.