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Ectomorph needing serious help with nutrition

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  • #16
    Thanks for clarification! I try to stick to mostly berries as the 150g threshold is pretty easy to hit with orange juice and bananas in my diet, but have cut those out and have started eating mainly berries for fruit and other in season things like peaches and plums. I love sweet potatoes so that change won't be difficult.

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    • #17
      I think you should try HIIT training.

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      • #18
        Originally posted by swindell View Post
        I started going full primal for the last few weeks and I've really struggled getting enough food into my diet. I'm 5'10 and weigh at dead weight in mornings 156lbs. My bf is 9-10% which is pretty low, but I'm wanting to add a little more lean mass to my frame. The problem I see is that I hit my protein intake of 1g/1lb of body weight fairly quickly and usually hover around 3,000-3,200 net calories a day with a 40/30/30 split for protein, fats and carbs on my macro nutrients. A typical day of my diet for example would consist of the following:

        Breakfast:
        4 eggs
        3 pieces of bacon and a whole avocado

        Lunch:
        tuna or salmon or chicken 3-4 servings
        whole head of broccoli,
        baby carrots 1-2 servings
        1-2 servings of berries.

        Dinner:
        meaty dinner with steak or organic beef burger 3-4 servings
        bell peppers 1 1/2 serving
        cherry tomatoes 1 serving
        1-2 slices of bacon.
        2 servings of almond milk before bed

        Snacks: 1-2 servings of pistachios or other nuts
        I also have been cheating with one whey protein isolate shake immediately following my workouts that consists of 3g fat 4g carb and 17g of protein. (will drop this eventually and replace with serving of chicken or something)

        Is there anyway I could get more in my diet without stressing my body out too much to where it's always having to work. I feel like if I continue the trend I'm on now I won't see much improvement other than the fat on my body continuing to decrease. Should I just start eating more fat in my diet and cut back on my veggies? It's hard being an ectomorph (my metabolism is crazy fast) and would really appreciate any advice you guys have.

        Sincerely,

        A Struggling Primal Ectomorph
        -Sam
        A lot of people are mentioning eating more carbs and fat. I think these definitely help in building muscle, but I think nutrients are much more important. Try experimenting with getting more Zinc, Vitamin A, Calcium, etc...etc..in your diet. I believe nutrients are much more essential to muscle building than protein/carbs/fats..

        Either experiment and find which ones help you the most, or get a very balanced multivitamin from a reputable seller..Perhaps research in which nutrients help build the most muscle? I know Zinc, Calcium and Vitamin A have been known to help.

        I used to be 108 lbs 5"8 last year at this time. I'm now 131 lbs. Although I eat a bit more, I can tell you that getting the proper nutrients in my diet did the trick. You'll never build muscle in a depleted body. I'm an ectomorph, too. I always struggled to put on weight, until I took a different approach.

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        • #19
          Don't forget though that that curve is a basic guideline, it doesn't apply to every one, I tried to follow it too the same you are doing now and it was terrible - Over the course of about 4 months I started to increase the carbs and can now safely eat 300g every day - though I am active.
          Last edited by Darz; 07-17-2012, 07:57 AM.

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          • #20
            Seems like to much lean protein and not enough fat. 40% of calories from protein is pretty high. Also if you want to add muscle mass, reduce your lifting and do heavy reps less often. Give yourself plenty of recovery time. BTW, I am 5'7" 144 5% BF for reference.

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            • #21
              I'm going to implement Starting Strength and give it a whirl for a couple months alongside the increase of carb intake and fatty meats. Anyone have any success with a reputable multivitamin that is credible and actually contains what it says it does on the bottle? I watched Food Inc. and Food matters the other day for some extra motivation to stay primal (highly recommend viewing...it helped...hah) and I'm convinced I need to find some good vitamins to supplement on days I may miss essential nutrients even though I'm eating super healthy organic whole foods.

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              • #22
                Carbohydrates don't build muscle. Protien builds muscle. If you want to increase your lean mass, increase your protien to 1.5g - 2.0 grams of protien per pound of body weight. Someone was saying they were surprised you weren't in rabbit starvation because of the massive amounts of protien you're intaking. Rabbit starvation was coined because of the amount of protien vs fat in a rabbit. If you only ate lean protien with no fat then you could possibly fall into rabbit starvation but that's if you're ONLY eating lean protien and nothing else.

                Carbohydrates are one of two main sources of energy, the other being fats. If you increase the amount of carbs in your diet and are not using them you will become more insulin resistant and store fat in the "love handles". Fats however are not going to cause you to gain fat if you eat them. They are an excellent source of energy and are what we should be using as an energy source vs. carbs. They have a very minimal insulin reaction which is what you want and your body doesn't need to convert them to be used. Lots of saturated and omega 3 fatty acids are the best choices to make.

                Use fats as your energy source and increase your protien. The ratios (If you are looking to build muscle while staying lean) should be as follows : Protien - 55%, Fats - 30%, Carbs - 15%

                Your volume looks good and your program looks good. Make sure to lift heavy weights with low reps and lots of rest in between. Just change your macros and you'll start gaining in no time. By the way, keep the protien shake right after your work out but try to find one that's got 40 - 50 grams of protien per serving and low carbohydrates. No need to add body fat with extra sugars when you're trying to stay lean.

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                • #23
                  instead of supplements in pill form, add bone broth. try to have some most days. the proteins and minerals are far more bio-available than anything in a pill.

                  you're already super-lean. you can up your carbs and not worry about trying to stay in ketosis. instead of more fruit though, some starchy tubers and/or root veggies may be a better addition.
                  As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                  Ernest Hemingway

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                  • #24
                    Originally posted by Iron Will View Post
                    Carbohydrates don't build muscle. Protien builds muscle. If you want to increase your lean mass, increase your protien to 1.5g - 2.0 grams of protien per pound of body weight. Someone was saying they were surprised you weren't in rabbit starvation because of the massive amounts of protien you're intaking. Rabbit starvation was coined because of the amount of protien vs fat in a rabbit. If you only ate lean protien with no fat then you could possibly fall into rabbit starvation but that's if you're ONLY eating lean protien and nothing else.

                    Carbohydrates are one of two main sources of energy, the other being fats. If you increase the amount of carbs in your diet and are not using them you will become more insulin resistant and store fat in the "love handles". Fats however are not going to cause you to gain fat if you eat them. They are an excellent source of energy and are what we should be using as an energy source vs. carbs. They have a very minimal insulin reaction which is what you want and your body doesn't need to convert them to be used. Lots of saturated and omega 3 fatty acids are the best choices to make.

                    Use fats as your energy source and increase your protien. The ratios (If you are looking to build muscle while staying lean) should be as follows : Protien - 55%, Fats - 30%, Carbs - 15%

                    Your volume looks good and your program looks good. Make sure to lift heavy weights with low reps and lots of rest in between. Just change your macros and you'll start gaining in no time. By the way, keep the protien shake right after your work out but try to find one that's got 40 - 50 grams of protien per serving and low carbohydrates. No need to add body fat with extra sugars when you're trying to stay lean.
                    Speaking from experience, I went from 6'4 155 to 6'4 230 (still "lean" too if you looked at me even at 230) in about 2 years adding a lot of carbohydrates in. At 155 it was impossible to gain any sort of weight at all. Being an ectomorph, the idea of adding lean mass without fat is wishful thinking. During those 2 years I worked out a grand total of maybe 20 times.

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                    • #25
                      Originally posted by cfrizzle88 View Post
                      Speaking from experience, I went from 6'4 155 to 6'4 230 (still "lean" too if you looked at me even at 230) in about 2 years adding a lot of carbohydrates in. At 155 it was impossible to gain any sort of weight at all. Being an ectomorph, the idea of adding lean mass without fat is wishful thinking. During those 2 years I worked out a grand total of maybe 20 times.
                      With all due respect, if you're 230 pounds and 6'4" tall but have only worked out a grand total of 20 times, you're not lean.

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                      • #26
                        If the person worked out every 10-12 days very heavy in hard gainer method, then that would be 30 workouts. SO, it's possible.

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                        • #27
                          I work out every 7 days and gain muscle mass consistently these past several months. Course it will be interesting to see if this continues beyond my previous highest lean weight. I should be approaching that by the end of the year. But, I've done mine on closer to 65%f/25%p/10%c type of eating. There may be more than one way to skin a cat

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                          • #28
                            Originally posted by Iron Will View Post
                            With all due respect, if you're 230 pounds and 6'4" tall but have only worked out a grand total of 20 times, you're not lean.
                            You have never even seen a picture of me so I think your statement is unfounded. Fuck off.

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                            • #29
                              Originally posted by cfrizzle88 View Post
                              You have never even seen a picture of me so I think your statement is unfounded. Fuck off.
                              You're right. I've never seen a picture. I apologize for my comment.

                              That being said, if you read my original post I do recommend that swindell increases his fats, not the other way around.

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                              • #30
                                Originally posted by Neckhammer View Post
                                I work out every 7 days and gain muscle mass consistently these past several months. Course it will be interesting to see if this continues beyond my previous highest lean weight. I should be approaching that by the end of the year. But, I've done mine on closer to 65%f/25%p/10%c type of eating. There may be more than one way to skin a cat
                                Neckhammer, can you go over what you're eating for your fats? I'm very interested and would like to experiment on myself. I've always gone by the heavy protien then fats diet and low carbs but to hear you're success makes me want to learn more. I'm thinking the reason could be because your fats are keeping your cholesterol up quite high so you're getting a very strong androgen response. Thoughts?

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