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  1. #1
    Registered User GaryS22's Avatar
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    Location: United Kingdom (Great Britain)
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    Question Advise on 4000 Calorie Diet Plan/Ratio - Ectomorph body type

    Alright all, I am after some advice for my 4000cal diet plan. I used the basel calorie calculator which gave me a maintenance calorie intake of 3359 calories, then to add on 500 calories for bulking up and 300 calories for being burnt whilst doing weight training, totalling 4159 on training days.

    My current stats are as follows:
    177cm
    75kgs
    23yrs old
    ectomorph body type
    train in the evening (19:00)
    Office work based (very light activity)
    Ectomorph body type

    I was wondering if someone can point me in the right direction of a clean diet, my goal is gain lean mass and bulk up. The main question I have is how I should ratio my calorier intake, with being an ectomorph should my carbs be of the higher as this is my main energy source.
    Would (40/40/20) be a good balance (carbs/protein/fats) or should go more 50/30/20? I was intending on eating around 7 meals per day.

    Is there any rough diet plans anybody has or can link me to so that I can get an idea and modify it etc to my needs. Any help would be much appreciated. Cheers Gary
    Last edited by GaryS22; 08-08-2011 at 06:34 AM. Reason: .
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  2. #2
    LvL 99 jimmy Rustler vitornoob's Avatar
    Join Date: Apr 2011
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    Calculating Calorie Needs and Macronutrients: http://forum.bodybuilding.com/showth...hp?t=121703981

    IIFYM - What does it mean? http://forum.bodybuilding.com/showth...hp?t=133634471

    Pre, During, & Postworkout Nutrition: http://forum.bodybuilding.com/showth...hp?t=123915821

    There is no ectomorph, you just are under eater, no there is no need about extra carbs, just eat what comes in the stickies....if you want a clean bulk, just keep your calories 5%-15% higher than your maintance
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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  3. #3
    Registered User andrerox80's Avatar
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    see the sticky on calculating cals and macro's. first, if your maintenance cals are 3359, i wouldn't go for 4000 cals. a couple hundred cals less. you activity factor (which takes you from your bmr to maintenance) includes your workouts, so no need to eat back the cals. in the sticky, you'll also see that ratios or percentages are meaningless. 1-1.5 g protein/lbw, at least .4-.5 g fat/lb, the rest w/ carbs and more fat. ectomorph doesn't matter. i never believed in that stuff anyway. you def do not need to eat 7 times a day. meal frequency is totally irrelevant. but if you want to eat that many times and it fits best in your schedule, okay. just seems like you'd only be doing it b/c of some myth, which has been debunked.


    Originally Posted by GaryS22 View Post
    Alright all, I am after some advice for my 4000cal diet plan. I used the basel calorie calculator which gave me a maintenance calorie intake of 3359 calories, then to add on 500 calories for bulking up and 300 calories for being burnt whilst doing weight training, totalling 4159 on training days.

    My current stats are as follows:
    177cm
    75kgs
    23yrs old
    ectomorph body type
    train in the evening (19:00)
    Office work based (very light activity)
    Ectomorph body type

    I was wondering if someone can point me in the right direction of a clean diet, my goal is gain lean mass and bulk up. The main question I have is how I should ratio my calorier intake, with being an ectomorph should my carbs be of the higher as this is my main energy source.
    Would (40/40/20) be a good balance (carbs/protein/fats) or should go more 50/30/20? I was intending on eating around 7 meals per day.

    Is there any rough diet plans anybody has or can link me to so that I can get an idea and modify it etc to my needs. Any help would be much appreciated. Cheers Gary
    i second what wp said.

    mausi79 and i were separated at birth.

    i don't believe in iifym (for physique purposes, yes, but for health and wellness, no), but i do believe you should seriously love every single thing you eat.

    lifetime reps to el, wp, kim, amanda and rowyn

    "if you want it badly enough, you will make time. it's that simple."
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