Some people view it as a curse, others a blessing. Yes, I'm an ectomorph/hardgainer. I've been going to the gym for a little over a year now and have seen results, but no where near as good as they should be considering how long I've been lifting for.
I workout 5 days a week (taking the weekends off) and work my entire body evenly. (I'll spare the boring details, but rest assured my exercises/form/sets/reps are well planned.) So the workout itself is not the problem.
So my question is, for a hardgainer who wants to be toned/cut/lean and NOT bulky/buff how many calories should I be taking in and what's the idea caloric ratio (for example, 60% protein, 30% complex carbs, 10% good fats)?
There's one final problem: I'm also a poor college student. This means even though I try my hardest to eat 4-5 small meals a day sometimes I can't (so I'll eat 3 bigger meals instead) due to time/money. This also means that I drink protein shakes through the day as well. So keep in mind time and budget constraints.
I'm 6' 2", weigh 165 (I know, that's freakin' awful), have a high metabolism, and a typical diet for me is:
(Plenty of water throughout the day--around 1 1/2 to 2 gallons a day)
MEAL 1: 6-8 Egg whites, 1 Egg Whole, Bowl of Oatmeal, Bacon or Sausage
MEAL 2: Lean turkey sandwhich on whole grain bread
PRE-WORKOUT SHAKE: 2 scoops Whey protein in 1% milk (330 calories)
POST-WORKOUT SHAKE: Same as above
MEAL 3: Albacore Tuna or Lean chicken with Baked Potato
MEAL 4: Chicken or Lean Steak or Fish with whole grain rice or buns and veggies followed with a Protein Shake "chaser"
BEFORE-BED SHAKE: 1 scoop Casein protein in water (120 calories)
I haven't charted the calories in all this but I'd assume it's right around 2,000 calories or so which probably isn't enough for me and my situation.
I was thinking about trying CytoGainer out, due to it's high calories and how I have little time to cook all these meals. If I used this properly, would it help me to become more cut/toned or does CytoGainer only make you more bulkier? (If I did use it, I'd probably replace it for my pre/post workout shake, but keep using the whey protein as a chaser for my later meal and casein for my bedtime shake--if it would be idea, that is.)
Any help on my nutrition needs is appreciated, thanks.
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12-09-2007, 08:32 PM #1
How many calories do I (a hardgainer) need?
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12-09-2007, 09:05 PM #2
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12-09-2007, 09:08 PM #3
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12-09-2007, 09:20 PM #4
Yeah, I'd say up it to 3000 for a few weeks, and then increase more as necessary.
Check out www.bulkingforectomorphs.com as well.31-26-36.
Mother of 3
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12-10-2007, 03:38 AM #5
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12-10-2007, 06:19 AM #6
- Join Date: May 2007
- Location: Allston, Massachusetts, United States
- Age: 39
- Posts: 1,549
- Rep Power: 228
2000 is less than cutting for me.
I have similar stats as you and I maintain on 2800, possibly even more, as I can get away with several days in a row of 3,000+.
Don't drink so much freaking whey. Eat whole eggs if you're poor - that's what I do. Buy meat in bulk.
I don't think you're an ecto - I think you just don't eat enough. You're 6'2" so you're going to need more than 2000 even if you're an endomorph.
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