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:
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