I am a true ectomorph and my body weight is 75.2kg(166lbs). I want to add more size to my frame(180lbs), however I've been in that 155-170lbs barrier for a long time now.. and it's time to break out of it. when I first walked into a gym, I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get.Throughout my time spent working out, I never really focused on my nutrition.Some have it easy to gain weight and some don't, thats just the way it is.
I haven't been eating that much.. 3 square meals a day.Unfortunately I have a very fast metabolism too..so i must eat more than usual.
Here is what I'll focus on to start gaining some mass.
- Eat 1.2 grams of protein per pound of body weight each day.
- Eat 4 grams of carbohydrates per pound of body weight each day.
- Eat 0.5 grams of fat per pound of body weight each day.
carbohydrates: 664grams= 2,656calories
fats: 83grams= 747calories
Total Calorie intake: 4199.8
With this bulk up eating plan, I will definitely start eating 6 meals per day, every 3 hours to reach my weight goal. Lastly, I'm going to purchase Whey protein isolate and Creatine to boost my gains. It's time to get serious!
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| Lat spurd |
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| Double back bicep with crappy lighting |
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| Faggy front bicep with crappy lighting |
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