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Eat right and the pants won't get tight
Eat right and the pants won't get tight
Now I have outlined the macronutrients you need I feel that following a diet composed of 50% carbohydrates, 30% protein and 20% fat. This may look odd but remember, you are a ectomorph your nutritional requirements are not the same as the average bodybuilder. In order to determine exactly how many calories you need, you can also try to take your weight in lbs and multiply it by 17 to 20. For example, a 174 lb man would do the calculation of: 174 lb X 17 = 2958 calories per day for a bulk.Broken down roughly into 370g of Carbohydrates, 220g of Protein and 67g of Fat.
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| Meal1 | proteine shake | Oats (1 serving) | Flaxseed Oil (1serving) | proteine shake | Oats (1 serving) | Flaxseed Oil (1serving) | 
|
| Meal2 | Scrambled Eggs 4-6 | Bagel 1 | Oat Bran 1 bowl | Apple 1 | Oat Bran 1 bowl | Apple 1 | |
| Meal3 | Chicken (1 serving) | Couscous (1 serving) | Asparagus (Large portion) | Pear | Chicken (1 serving) | Couscous (1 serving) | |
| Meal4 | Sweet Potato (1 large) | Tuna (1 tin) | Almonds (1 handful) | Banana 1 | Sweet Potato (1 large) | Tuna (1 tin) | |
| Meal5 | Protein Powder 20 g | Glutamine 5 g | Oats (1 serving) | Protein Powder 20 g | Glutamine 5 g | Oats (1 serving) | |
| Meal6 | Halibut (1 serving) | Couscous (1 serving) | Asparagus (Large portion) | Pear 1 | Prunes 1 | Halibut (1 serving) |