princesa said...
Hey Alan,
I can totally identify. I'm a female, but am an ecto like you who was already thin before UC struck. Oddly enough, I didn't start seriously weight training until after I got UC. Pre-UC, I had done some "cardio with weights" work outs using only light dumbbells. I was knocking myself out and still had people accuse me of having an eating disorder. I've learned alot since those days.
You can rebuild your body and gain lean muscle mass, but you have two strikes against you: UC that compromises your ability to digest and absorb the nutrients you need, and being an ecto, which makes it hard for "normal" people to build mass. Both of these things can be overcome, but you have to learn how to adapt for your circumstances. What works for your healthy mesomorph buddy isn't going to work for you. Don't worry about not gaining weight on pred. If you HAD, it would be fat and not healthy muscle.
Here are the things I'd suggest:
Do everything in your power to heal your gut and improve your digestion. Probiotics to rebuild healthy gut flora, omega3s to reduce inflammation and l-glutamine helps heal the gut AND helps build muscle.
Improve your diet. Increase your intake of protein and healthy fats. Cut out the sugar and junk. Use a food journal to identify foods that are problematic for you and eliminate them. Use protein powders and meal replacement shakes to increase your calorie intake. Eat nutrient dense foods like eggs, nut butters and avacado.
Eat six small meals a day with protein, complex carbs and healthy fat in each meal. Keep the machine fueled so your body doesn't start breaking down muscle. This way of eating is easier on the gut, too. Increase your calorie intake. Most ectos don't eat near the amount of food they should, but do a lot of mindless nibbling of junk that doesn't feed the body properly.
Lift heavy, low rep and only 2-3 times a week with rest day(s) in between. The Gaining Mass program is an excellent place to start. It's a diet and weight training program developed specifically for ectos. Burning yourself out in the gym with endless reps and long workouts is the exact opposite of what an ecto needs. It may work for others, but it won't work for you. Get in, lift hard, get out and EAT for recovery. The GM program uses a three day split: chest, shoulders, triceps;
Cut cardio completely or cut back to shorter, but intense workouts two or three days a week. Don't do cardio in the a.m. on an empty stomach. This is a great way to break down any muscle you're building.
Take heart: you can rebuild your body if you work on rebuilding your digestive health at the same time.
What is the probiotics brand that you use? Can you please share those details ?