Tall ectomorph diets

vagymbro · 05-14-2009, 08:02 AM

Would anyone be willing to share their daily meals, protein intake? I'm 6'4, about 200 lbs., ecto. What kind of foods? How many protein shakes, etc? Thanks.

Own3r · 05-14-2009, 08:12 AM

You don't need more then 200g of protein. As for the rest you just have to EAT a lot of carbs and a good amount of fat.

TinFoil · 05-14-2009, 09:26 AM

wut kinda carbs? extreme ectomorph right here.

QuadR · 05-14-2009, 09:35 AM

Quote:

Originally Posted by vagymbro

Would anyone be willing to share their daily meals, protein intake? I'm 6'4, about 200 lbs., ecto. What kind of foods? How many protein shakes, etc? Thanks.

What are your goals? Cutting? Bulking?

I have tried the http://www.cutdiet.com/ and also

http://www.bodybuilding.com/fun/jon11.htm BOTH have worked well for me. My stats are similiar to you.

Dolfan_714 · 05-14-2009, 09:44 AM

Quote:

Originally Posted by TinFoil

wut kinda carbs? extreme ectomorph right here.

Every kind.

Although I wouldn't slam 2K calories by eating oreo's... I would eat the hell out of complex carbs (and some good simple carbs like fructose and Lactose) till you can't eat anymore then if you're still not gaining (assuming your also getting plenty of protein and fats) go with the simple sugars with fruit juices.

sheesh I wish I had the problem of an ectomorph.

lordnoak · 05-14-2009, 10:37 AM

Attached is something of an idea of what I'll be eating tomorrow. I'm working a double so I will actually be eating a bit more but generally my goal right now is 3500 calories per day and 200g of protein.

Maybe this can give you an idea of where to start, really just going to fitday.com after figuring out my macro/calorie requirements and tinkering around with adding different foods is how I came up with it. Generally speaking I used this thread: http://forum.bodybuilding.com/showthread.php?t=3720211 to help determine what I should aim for. It's a great starting thread and hopefully will lead to some size!

Good luck!

shroper · 05-14-2009, 10:54 AM

I found the only way I can gain is to eat ridiculous amounts of fat. My diet is very simple, and lacks variety, but it works for me. My diet looks something like this:

Meal 1:
6 eggs scrambled w/ lots of butter
2 bagels w/ lots of coconut oil
Broccoli or Spinach
2 bananas

Meal 2(Post-Workout):
Protein Shake
oats
apple w/ 6 tbsp. PB

Meal 3:
3/4 lb. 80% ground beef
4 servings whole wheat pasta
pasta sauce
veggies of some kind

Meal 4:
Same as meal 1 or 3

And thats about it. Nothing fancy. I get around 5,000 calories/day, with nearly 250g fat. Its the only way I can fit in enough calories in a day. I hate cooking/eating so I just eat a few big-ass meals.

luckyali · 05-14-2009, 10:59 AM

Quote:

Originally Posted by Own3r

You don't need more then 200g of protein. As for the rest you just have to EAT a lot of carbs and a good amount of fat.

200g of protein is plenty and as far as the diet is concerned stick with healthy carbs and plenty of fiber, also don't forget water.

lordnoak · 05-14-2009, 11:04 AM

Quote:

Originally Posted by shroper

I found the only way I can gain is to eat ridiculous amounts of fat. My diet is very simple, and lacks variety, but it works for me. My diet looks something like this:

Meal 1:
6 eggs scrambled w/ lots of butter
2 bagels w/ lots of coconut oil
Broccoli or Spinach
2 bananas

Meal 2(Post-Workout):
Protein Shake
oats
apple w/ 6 tbsp. PB

Meal 3:
3/4 lb. 80% ground beef
4 servings whole wheat pasta
pasta sauce
veggies of some kind

Meal 4:
Same as meal 1 or 3

And thats about it. Nothing fancy. I get around 5,000 calories/day, with nearly 250g fat. Its the only way I can fit in enough calories in a day. I hate cooking/eating so I just eat a few big-ass meals.

Seems to me like you'd end up gaining more fat than anything else with that many calories/day, but you could be right. Us tall scrawny guys need to eat a lot to gain. Also, it depends on what you're doing through out the day, I spend most of my day on the PC at my job so I'm not as active as say someone who is landscaping. I think if you follow Boyscouts guide that I linked you'd be able to figure out a good starting point for your own customized life style. Since you actually need to figure out your own activity level, how much you do and where you want to go etc.

vagymbro · 05-14-2009, 02:09 PM

Quote:

Originally Posted by QuadR

What are your goals? Cutting? Bulking?

I have tried the http://www.cutdiet.com/ and also

http://www.bodybuilding.com/fun/jon11.htm BOTH have worked well for me. My stats are similiar to you.

I'm trying to bulk then cut for a show in November or December.

vagymbro · 05-14-2009, 02:10 PM

Quote:

Originally Posted by lordnoak

Attached is something of an idea of what I'll be eating tomorrow. I'm working a double so I will actually be eating a bit more but generally my goal right now is 3500 calories per day and 200g of protein.

Maybe this can give you an idea of where to start, really just going to fitday.com after figuring out my macro/calorie requirements and tinkering around with adding different foods is how I came up with it. Generally speaking I used this thread: http://forum.bodybuilding.com/showthread.php?t=3720211 to help determine what I should aim for. It's a great starting thread and hopefully will lead to some size!

Good luck!

This is exactly what I was looking for. Thanks for posting.

shroper · 05-14-2009, 04:52 PM

Quote:

Originally Posted by lordnoak

Seems to me like you'd end up gaining more fat than anything else with that many calories/day, but you could be right. Us tall scrawny guys need to eat a lot to gain. Also, it depends on what you're doing through out the day, I spend most of my day on the PC at my job so I'm not as active as say someone who is landscaping. I think if you follow Boyscouts guide that I linked you'd be able to figure out a good starting point for your own customized life style. Since you actually need to figure out your own activity level, how much you do and where you want to go etc.

Well you can tell from my avatar I am far from fat. I've been eating like this for about 5 months and put on about 35 lbs. I'm not saying thats what you need calorie-wise, but thats what I need to gain.

TinFoil · 05-15-2009, 08:12 PM

Quote:

Originally Posted by Dolfan_714

sheesh I wish I had the problem of an ectomorph.

trust me u dont. ud rather be bone thin than what u r now? i would kill to be able to put on weight easily. i eat till i start to feel sick, then i eat some more. i put on weight sure but it takes sooo long.

i envy fat ppl.

Theenforcer1 · 05-16-2009, 11:22 AM

Quote:

Originally Posted by TinFoil

trust me u dont. ud rather be bone thin than what u r now? i would kill to be able to put on weight easily. i eat till i start to feel sick, then i eat some more. i put on weight sure but it takes sooo long.

i envy fat ppl.

Guarentee your not eating that much- post your diet...probably way too many low calorie food items....

VTRunner · 05-16-2009, 11:39 AM

Heres a pretty good diet. I'd say its a fairly "clean" bulk. Its giving me around 3800 calories a day, but im thinking about adding more. I've had fairly good results on it so far. Im really active so I've found that I perform better on a higher carb diet, like 60/20/20.

Calories- Carbs/Protein/Fat/Fiber

Breakfast-6:00 a.m.
2 cups Mini Wheats
1 cup 2% milk
Banana
english muffin with ff cream cheese.
Large Egglands Best egg
850- 162/34/13/16

Snack (at school)-10:00
Nature Valey Granola Bar
1 Low Fat Graham Cracker
240- 41/5/7/2

Lunch-12:45
2 tbs natty peanut butter and 1 tbs jelley on ww bread
Apple
Power Bar
750- 130/30/18/16

Post Workout Snack-3:45
1/2 serving pro complex gainer
1/4 cup of raisins
455- 73/30/4/4

Dinner-6:00
7oz Chicken Breast
Large (About 12 oz) Sweet Potato
Large Helping of Vegetables
1 tbs Olive Oil
850- 121/52/21/23

Snack-8:30
3/4 cups of Oatmeal made with water
1 oz of almonds
3/8 cup of raisins
ISS Research Miscellar Matrix
610- 73/40/22/11

Total: 3755- 600/191/85/72

Dont eat too much protein. And dont rely on protein shakes for everything. Ive found that whole foods are much better than protein shakes for most of the day.

TinFoil · 05-16-2009, 06:50 PM

Quote:

Originally Posted by Theenforcer1

Guarentee your not eating that much- post your diet...probably way too many low calorie food items....

the past 4 days ive had nothing but steakcheese burgers, pizza, tuna sammichs, and 1000 calory protein shakes. im at 152.4 tonight, im actually starting to put on weight kinda fast. i was 145 on may first, so im extremely happy right now!

Theenforcer1 · 05-16-2009, 06:54 PM

Just because you eat calorie dense foods doesnt mean your eating alot---

I could eat that diet- feel like **** and still undereat...

TinFoil · 05-17-2009, 09:16 AM

Quote:

Originally Posted by Theenforcer1

Just because you eat calorie dense foods doesnt mean your eating alot---

I could eat that diet- feel like **** and still undereat...

dude im eating more than 4000 calories a day. trust me im eating a lot jeeze.

Ironlife · 05-17-2009, 09:46 AM

Quote:

Originally Posted by TinFoil

dude im eating more than 4000 calories a day. trust me im eating a lot jeeze.

Just keep the carbs up, im an ecto and suddenly now im playing football and eating alot my weight is increasing, once your in your early 20s things will change.

shroper · 05-17-2009, 10:01 AM

Quote:

Originally Posted by Ironlife

Just keep the carbs up, im an ecto and suddenly now im playing football and eating alot my weight is increasing, once your in your early 20s things will change.

I wish this were true for everyone. I'm 24 and still have to eat ridiculous amounts of food to gain. Everyone keeps saying it will catch up to me someday eating this much. I anxiously await that day!

TinFoil · 05-17-2009, 10:11 AM

Quote:

Originally Posted by Ironlife

Just keep the carbs up, im an ecto and suddenly now im playing football and eating alot my weight is increasing, once your in your early 20s things will change.

i no i cant wait till my metabolism slows down and i wont have to force feed myself to gain weight. im afraid that wont happen until my late 20's since thats what happened to my dad. he was like 130 lbs until he reached age 30 and now at age 55 hes overweight and trying to loose weight.