Until this moment, the guy had nev­er been to the gym. If you need an entry lev­el, this is it.

Stan Brown­ie is a famous YouTube chal­lenger who makes sketch­es and videos in which he chal­lenges his body. How­ev­er, now we will talk about his best friend and col­league on the YouTube chan­nel — his name is also Stan. True, this is the only way they are sim­i­lar: Brown­ie is a pumped-up, stocky ath­lete, and his friend is an ide­al exam­ple of a dys­troph­ic per­son (so canon­i­cal that you can draw sketch­es from his fig­ure for anato­my text­books).

According to somatotype they distinguish

  • Ecto­mor­phic type: thin, intel­li­gent, gen­tle and calm, but shy, intro­vert­ed and anx­ious.
  • Meso­mor­phic type: mus­cu­lar, com­pet­i­tive, extro­vert­ed and tough.
  • Endo­mor­phic type: obese, out­go­ing, friend­ly, hap­py and laid-back, but also lazy and self­ish.

Obvi­ous­ly, our hero belongs to the ecto­mor­phic type of build: gain­ing weight for him turns into a real chal­lenge — from 69 kilo­grams, he will try to reach 75 kilo­grams on the scales in 90 days. It is also impor­tant to take into account that mass is not fat, but still mus­cle, so it is nec­es­sary to train as active­ly as pos­si­ble. Stan’s third goal is to increase his strength. To under­stand, on the first day he could hard­ly pull him­self up even with an elas­tic band.

Transformation program

  • Clas­sic push-ups
  • Pull-ups
  • Dips
  • Exer­cise bike work­out
  • Russ­ian twist with dumb­bell
  • Clas­sic crunch­es
  • Lunges with dumb­bells

How long to train?

Ecto­morphs are rec­om­mend­ed to do short, heavy work­outs — peo­ple with a fast metab­o­lism do not need to spend a lot of time in the gym; 3–4 one-hour work­outs per week are enough.

Halfway through the jour­ney (45 days), the scales showed more than 73 kilo­grams, and by the end of the chal­lenge Stan exceed­ed his expec­ta­tions: he gained 6 kilo­grams, but it wasn’t enough with train­ing alone.

How to eat to gain weight?

If you are nat­u­ral­ly thin, then you need to eat as much as pos­si­ble. How­ev­er, do not for­get about the qual­i­ty of nutri­tion: the ectomorph’s diet will also con­sist, when­ev­er pos­si­ble, of nat­ur­al foods high in pro­tein, fiber and, espe­cial­ly, car­bo­hy­drates.

Which products to choose?

  • whole wheat bread,
  • durum wheat pas­ta,
  • cere­als,
  • fruits and veg­eta­bles,
  • dairy prod­ucts,
  • lean sources of pro­tein (fish, seafood, mush­rooms, legumes, poul­try),
  • nuts and seeds.

What changed?

  • Shoul­ders: were 109 cm — became 116 cm
  • Chest: was 90 cm — became 97 cm
  • Waist: was 75 — became 77
  • Bel­ly: was 84 — became 82
  • Hips: were 85 — remain 85
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