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Hello! Ive been lurking on these forums for some time now and just wanted to ask a quick question, I'm a classic ectomorph, I weigh 55kg and am 6ft, and I'm 15. Ive been advised to build myself up a bit and to gain some weight.

Ive been told to eat more regulary, about 5 or 6 times a day, but have smaller portions.
First of all, is that correct?

Secondly I'd like to ask what sort of food I should be eating to put on weight efficiently.

Thanks for your time, Llewellyn

I think at that weight and height, you should be eating anything and everything that isnt nailed down.

Well... thats what I'm trying but not gaining that much weight,
I blame my metabolism
Llewellyn

If you dont gain weight, you are not eating enough, simple as. I started as 60kg and 6ft, im now 75kg with same bodyfat %

Whats your exercise regime like?

Erm well i do 1 hour football a week, , 5 mile run, 2 weight sessions each week. I should be doing more, I'm slightly lazy.
Llewellyn

Whats your weight session like?

Its kinda hard to explain, thet arnt hard sessions as you imagine I'm not very strong but i do 2 sessions, 1- Chest, Triceps, Legs 2- Abs, Biceps, Back
Llewellyn

You got to want it though. If you dont put the hard work in. You wont get the results.

I think you may benefit from doing 3 full bodies a week as opposed to splits.

Ahh ok what do you propose i do on a weekly basis? A plan for the week would be nice
Llewellyn

Its hard to say.
What are your goals? i.e are you running because you want to get into the army. Because running is detremental to weight gaining. Rather than longer runs. You could do some HIIT.

When I do my full bodies which I do 7 weeks on and 7 weeks off. I do 2 full bodies on mondays and fridays, and do a upperbody workout and plyometrics on a wednesday. plus mon/fri i do HIIT and on wednesdays i do speed ladder drills and parachute running.

full body workouts do work very well but a split routine allows for greater recovery, it sbasically your choice. just remember to include compound exercises like deadlifts, squats, pull ups and bench presses.also cut back on the long distance running though, HIIT will increase your fitness while packing on muscle at the same time!I'll PM you a very good training regime by Charles Poliquin called German Volume Training, its very good for putting on muscle.

The thing with noobies, its that it helps to hit the muscles more often. 48hrs rest is enough to recover.

well that depends on the nature and intensity of the exercise plus you have to factor in the fact that HIIT sessions are going to be included in the training week which is a huge volume overload. therefore having three fullbody sessions a week is only really possible if two sessions are done in a day. for example your week might look like this:

Fullbody Program:

Mon: weights in the morning, HIIT (running) in the evening
Tues: rest
Wed:weights in the morning, HIIT (boxing/swimming) in the evening
Thurs: rest
Fri: weights in the morning HIIT (running) in the evening
Sat:HIIT
Sun: rest

Split Program:

Mon: Lowerbody
Tues: Upperbody, HIIT
Wed:rest
Thurs: Lowerbody
Fri: Upperbody, HIIT
Sat:HIIT
Sun: rest

I failed my first prmc after i left school, due to bad running, this the key running and being able to run distance.

I played rugby a lot which was great for short sharp sprints ect but over longer period i found i got terrible muscle pain in legs from running, this was mainly due to muscle mass on me.

i suggest you try do at 3x3 milers a week with maybe some sprint sessions(football probaly isnt hard enough to be honest).

try this:

Sprint round football field, then press out as many press-ups/ sit-ups, squat-thusts as you can each after each other.

Then have a 1-2 min rest and repeat for as long as you can do.

i find this helps build you up faster than some basic weight programmes sinse it makes you work under"out of confort zone".
also try keep doing press-ups ie every hour or so try do your max. this 100% works.

sprinting around a football field then performing pushups and sit ups is HIIT. if you looking to put on weight calisthenics isn't going to do the job as it is a muscular endurance exercise and fails to overload the body enough to force significant amounts of hypertrophy.