The perfect bodybuilding routine for an ectomorph?

Ugh you really need to do more research. I am not trying to be mean, it is just there is so much to go over and you unfortunately do not even know the basics. 1. Routine - You should be focusing on squats, deadlifts, bench, rows, overhand press, pullups...and then a few assistance exercises (this would be bicep / tricep work, side or rear delt work, ab work, stuff like that). 2. Your diet is going to influence any gains that you make. You need to be eating in a caloric excess. You are only 45 kg, so seriously...you need to get eating. You should be eating 1.5-2 grams of protein per bodyweight, and I would start at maybe 2,800 calories a day. If you are not gaining with that, up it another 400-500. Keep doing this till you start gaining. You can look up foods, but chicken breast, steak, ground beef, fish, brown rice, pasta, bread, eggs, protein shakes, some vegetables/ fruits, oats, peanut butter, olive oil, and milk are a few to look at. 3. You are not going to get anywhere with 10 kg being the highest weight you have. You really need to join a gym. Good luck, any more questions let me know.

Andrew has some good advice, listen to him. Runs: if you want to do any running (i don't unless i'm cutting), do HIIT (high intensity interval training). Do more research but it's basically this: Run as hard as you can for like 20 seconds, walk slowly for like 10 seconds... repeat. Do this for 15-20 minutes only. If you are going for like hour-long endurance runs, you're making your muscles smaller. You'll be more fit, but your body is only going to build your muscles' endurance, not mass. Studies have shown HIIT coupled with creatine/extra calories can gain you muscle w/o a workout routine.

Andrew has some good advice, listen to him. Runs: if you want to do any running (i don't unless i'm cutting), do HIIT (high intensity interval training). Do more research but it's basically this: Run as hard as you can for like 20 seconds, walk slowly for like 10 seconds... repeat. Do this for 15-20 minutes only. If you are going for like hour-long endurance runs, you're making your muscles smaller. You'll be more fit, but your body is only going to build your muscles' endurance, not mass. Studies have shown HIIT coupled with creatine/extra calories can gain you muscle w/o a workout routine.

If you ever try out to hold a diet regime you often find that many diet plans advocate that you fully steer clear of particular meals groups such as carbohydrates and at finish all the pounds that you lost (if you get to drop them) are coming back.

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