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Ectomorph needing serious help with nutrition

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  • Ectomorph needing serious help with nutrition

    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
    Last edited by swindell; 07-16-2012, 03:44 PM.

  • #2
    Um, no offense but you are already pretty darn lean. Please tell me when I am that lean I will get another hobby rather than obsessing about my physique. Find something you love to do, and do it.

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    • #3
      Originally posted by icz View Post
      Um, no offense but you are already pretty darn lean. Please tell me when I am that lean I will get another hobby rather than obsessing about my physique. Find something you love to do, and do it.
      If you have nothing positive to contribute please don't clog this thread. I'm looking to gain more lean mass. I love great nutrition, I'm not obsessing. Everyone has their own fitness goals.

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      • #4
        what are you doing for exercise? it may be that's the avenue to address, more so than diet ratios.
        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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        • #5
          my hubby is an ectomorph...and dropped weight crazy fast after giving up bread and most grains--- 6'4" and 178lbs. The numbers almost sound too low but he has muscle and actually looks fantastic! I can't help you too much with your questions though!
          Check out my blog on nature and nurture!
          http://thewoodsygal.com/

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          • #6
            Good compound lifting program.
            Eating primal is not a diet, it is a way of life.
            PS
            Don't forget to play!

            Comment


            • #7
              Your typical day doesn't look like it contains 3,000-3,200 calories or 30% carb. Where are the fruits and starches? I'm less than 30% carbs and in a typical day I have 3 pieces of fruit and a sweet potato as well as non-starchy vegetables.

              40% protein is way too high. At that level and with your bf% I'm suprised if you're not hitting the early stages of rabbit starvation (protein toxicity).

              I'm in a similar position as you (6', 157lb, ~7% bf) so I can't stand on any personal experience, but I would suggest decreasing protein to 1g/lb by choosing fatty meat, and adding both fruit and starches
              http://thepaleopremise.blogspot.com

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              • #8
                Seems to me that adding more fat and carbs would help you out. Butter, cream, beef tallow, fattier cuts of meat plus a healthy dose of sweet potatoes, squash, white rice, potatoes - that combo should help you gain.
                Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

                http://www.krispin.com/lectin.html

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                • #9
                  1. Nutrition looks good, so I wouldn't worry about it. Looks to me like it's sorted.

                  2. look into Hard gainer method for gaining muscle mass in the gym. This training is designed for ectomorphs, and it works. My husband is an ectomorph -- eats about as much calories as you (slightly less these days, honestly, thank god), and has gained muscle using this method. LOTS of muscle.

                  He's lean -- about 8-10% body fat, and he gains lean muscle as he goes. He had an injury that kept him out of the gym for two years (still was able to do body weight stuff, gently, which did keep most of his mass on his frame), and he started living about 3 months ago. Since then, he's gained about 15 lbs of just muscle -- body fat staying the same -- and he'd like to gain another 5-10 lbs of lean muscle (up to being 175 on his 5 ft 7 frame).

                  After that, he just gains strength, and isn't worried about more muscle per se, or more growth or however you want to call it. At that weight/height, his BMI is "obese" but of course, he's solid.

                  And most people do not think he's an ectomorph to look at him. but he is.

                  So, stuart mcrobert -- hard gainer method. OK?

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                  • #10
                    Or maybe it could be "Ectomorph = not eating enough" - Your diet seems fairly good but is lacking in carbs, don't get the idea that they are bad for you - eat rice, potatoes, fruits... In my case, when I started leangains, I realized I was underestimating my caloric intake, was only getting about 1600 a day, since then I've got to about 2800 a day and I'm still not gaining - so must keep on adding more, though no longer doing leangains.
                    Last edited by Darz; 07-17-2012, 03:29 AM.

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                    • #11
                      Good stuff on this thread, let me summarize:

                      1. Use the proper lifting program- good choice would be Starting Strength, Strong Lifts, or Squats and Milk(milk can be replaced something of equal macros).
                      2. Eat more of everything, especially carbs.
                      3. Get enough sleep.

                      If you do these things, it will solve your problem. If it doesn't, either start a new thread or PM me, and we'll troubleshoot it.
                      Lifting Journal

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                      • #12
                        Just eat more, get fat and lift.

                        Comment


                        • #13
                          Originally posted by Apex Predator View Post
                          Good stuff on this thread, let me summarize:

                          1. Use the proper lifting program- good choice would be Starting Strength, Strong Lifts, or Squats and Milk(milk can be replaced something of equal macros).
                          2. Eat more of everything, especially carbs.
                          3. Get enough sleep.

                          If you do these things, it will solve your problem. If it doesn't, either start a new thread or PM me, and we'll troubleshoot it.
                          Lots of great tips in here, appreciate all the help guys, you're awesome. Right now I do stick to compound lifting. Bench press, deadlift, squats, pull-ups, planks, etc. I think my biggest challenge is I'm just gonna have to start lifting heavier and reduce my reps in the gym to trick my body into getting bigger to compensate. The carb thing for me kinda spurred off of Mark's article with the graph that has the sweet spot around 50-75 g carbs per day and I was trying to stick in that range with all of the carbs I'm already eating. I was afraid maybe my body would not convert over to a fat burning machine instead of being busy with the carbs. I'll start putting sweet potatoes, brown rice, more fatty meats and more fruits into my diet and see if that helps out on the gains too. Thanks for all the help and keep the tips coming! Hopefully I can post results in a couple months to show the difference this change makes.

                          Comment


                          • #14
                            Pick a good routine like Starting Strength, you should aim to increase weight every session.
                            Eating primal is not a diet, it is a way of life.
                            PS
                            Don't forget to play!

                            Comment


                            • #15
                              Originally posted by swindell View Post
                              Lots of great tips in here, appreciate all the help guys, you're awesome. Right now I do stick to compound lifting. Bench press, deadlift, squats, pull-ups, planks, etc. I think my biggest challenge is I'm just gonna have to start lifting heavier and reduce my reps in the gym to trick my body into getting bigger to compensate. The carb thing for me kinda spurred off of Mark's article with the graph that has the sweet spot around 50-75 g carbs per day and I was trying to stick in that range with all of the carbs I'm already eating. I was afraid maybe my body would not convert over to a fat burning machine instead of being busy with the carbs. I'll start putting sweet potatoes, brown rice, more fatty meats and more fruits into my diet and see if that helps out on the gains too. Thanks for all the help and keep the tips coming! Hopefully I can post results in a couple months to show the difference this change makes.
                              50-100g = WEIGHT LOSS

                              100-150g = MAINTENANCE

                              Not sure where you saw anything that implied you MUST stay at 50-75g, but you don't have to. You have to remember his carb curve works in conjunction with HIS recommended level of activity.

                              Heck if your trying to gain weight I'm pretty sure you could grab some more fruit or sweet potato. I'd leave the rice as my last choice, but thats just my opinion....experiment a bit and find out what you like.

                              Oh, heck I just have to add in that I don't shoot for gratuitous hypertrophy. I sit in that 50-100g range, but I'm not trying to put on weight.
                              Last edited by Neckhammer; 07-17-2012, 07:06 AM.

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