View Full Version : Diet and workout for ovovegetarian ectomorph

02-26-2018, 11:22 AM
Hey. I’m 5.51ft and 122pounds with about 13%bf. I’ve been working out for one and a half year, with some months off due to ITBS and left wrist tendonitis (injuries that became chronical, so I’m still working on my recovery).

I do bodyweight trainning 3 times a Week and, for cardio, I play 2 soccer matches a week (like one hour each game).

I train fasted.
My first meal is a protein shake (20gr egg white protein, 12gr protein plus Peanut Flour, 40gr peeled chickpeas, 10gr ground oats, 6gr dextrose, 75gr bananas and 3gr of bcaas).

For breakfast, 1 whole egg, 1 egg white, 110gr rolled oats, 7gr peanut Flour, 150gr bananas, 30gr frozen pinneapple, 10 soaked and peeled almonds and 2tbsp of Peanut Butter.

For lunch, 150gr cooked quinoa, 100gr black beans, 1 hard boiled egg, 1/2 avocado, steamed kale with red bell pepper and cherry tomatoes with some olive oil.

For dinner, 100gr quinoa, 75gr black beans, steamed broc****, 1 hard boiled egg, 250 gr baked sweet potato with 2tbsp of Peanut Butter.

I eat about 2500cal. 120gr protein, 330 gr carbs (60gr fiber) and 80gr fat.

I prefer bodyweight trainning rather than weightlifting (can’t afford gym membership). Any workout and diet advice for this skinny guy? I’m dissapointed with my muscle and strenght progress.

02-26-2018, 11:36 AM
Don't buy into the somatotypes. How old are you? 122 lbs is pretty light so see if you can gain weight on 2500 and adjust from there.

02-26-2018, 12:00 PM
I’m 23. Dispite I’m thin, i have some bf (like 13%). How many calories a week should I increase?

02-26-2018, 02:17 PM
I’m 23. Dispite I’m thin, i have some bf (like 13%). How many calories a week should I increase?
I can't tell you that -- again try eating 2500 and see if you gain weight. If you don't bump it up 100-200. You definitely need to gain some.

02-26-2018, 09:32 PM
You can afford all those vegan foods, bcaa, dextrose, etc. And you can't afford a gym membership. LOL, made my day.