Need advice - ectomorph diet

[Jack12345]

Hey guys

I'm 1.7m tall and weight 65kg.

I'm doing squats, deadlift, chest and shoulder bar pushups.

I'm trying to eat big meals, most of carbohydrates and protein and there is a slow progression, but on the other hand heavy meals make me feel heavy and I'm afraid it has impact on my behavior and state when I'm going out. Any one deal with same issue and can share diet that works for him?

My diet is mostly rice, one meat per day (chicken or beaf), some salad, many sandwiches with chocolate, protein shake with 3 cups of milk, and multivitamin

Also I drink about 3 cups of coffee per day on work


Tnx!

 

[Vantagepoint34]

Hey guys

I'm 1.7m tall and weight 65kg.

I'm doing squats, deadlift, chest and shoulder bar pushups.

I'm trying to eat big meals, most of carbohydrates and protein and there is a slow progression, but on the other hand heavy meals make me feel heavy and I'm afraid it has impact on my behavior and state when I'm going out. Any one deal with same issue and can share diet that works for him?

My diet is mostly rice, one meat per day (chicken or beaf), some salad, many sandwiches with chocolate, protein shake with 3 cups of milk, and multivitamin

Also I drink about 3 cups of coffee per day on work


Tnx!

For ectomorph diet I like brad pitts 20/30/40 with 40 percent being protein I believe. I mean if you have to look at exactly what he does it's called zone diet. I think 20 percent being fats like avocado or coconut oil. 30 percent would probably be carbs whether you like protein pasta or brown rice. As an ectomorph I see zone diet most beneficial. Brad still looks good at his age and still does well in his movies. He might be on to something. There's also bars for zone diet like other diets catered to zone diet. So somewhat helpful by my standard a little barbaric. That's the best example of ectomorph I can think of. ttyl

 

[Jack12345]

Thanks bro

 

[Infern0]

Don't be afraid of trash food like cake, cookies, milkshakes etc.

If you are bulking as a hard gainer, as long as you are getting in plenty of fruits and veg, calorie dense foods are your friend.

I get a lot of mileage out of Pop Tarts, 400 calories for a 2 pack which is so easy to eat, throw in a protein shake with a banana blended in, 500-600 calories and very easy to get down.

 

[xplt]

If you struggle with eating enough to gain, like me, try it with liquid food. I have trouble with breakfast, I‘m just not hungry in the morning and I‘m used to intermittent fasting. But Right now I want to gain some, so I force myself to drink a shake in the morning.

Rice or almond milk, oat flakes, banana, protein powder, peanut butter, some spices to manage inflammation and maca. Easy calories.

 

[EyeBRollin]

Also a hard gainer. Eat three large meals a day. Get additional carbs through fluids. Beer with dinner helps me bulk.

 

[xplt]

Also a hard gainer. Eat three large meals a day. Get additional carbs through fluids. Beer with dinner helps me bulk.

Damn, I knew I shouldn‘t had to quit on my lovely beer...

 

[Jack12345]

Also a hard gainer. Eat three large meals a day. Get additional carbs through fluids. Beer with dinner helps me bulk.

Lol, beer that's too easy

 

[Jack12345]

Don't be afraid of trash food like cake, cookies, milkshakes etc.

If you are bulking as a hard gainer, as long as you are getting in plenty of fruits and veg, calorie dense foods are your friend.

I get a lot of mileage out of Pop Tarts, 400 calories for a 2 pack which is so easy to eat, throw in a protein shake with a banana blended in, 500-600 calories and very easy to get down.

Dont have pop tarts in my country, but have something similar will try it

My big issue with sweets is teeth care, it costs alot

 

[Jack12345]

If you struggle with eating enough to gain, like me, try it with liquid food. I have trouble with breakfast, I‘m just not hungry in the morning and I‘m used to intermittent fasting. But Right now I want to gain some, so I force myself to drink a shake in the morning.

Rice or almond milk, oat flakes, banana, protein powder, peanut butter, some spices to manage inflammation and maca. Easy calories.

Tried it all when I was younger and it helped. Nowadays lazy as ****, probably need to get back to past habits

 

[EyeBRollin]

Lol, beer that's too easy

Should be easy. Drink them calories