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B12 foods vegetarian. Get the ectomorph diet plan. So you dont even have to track calories or macros. Spinach leaves lettuce tomato cucumber olives raisins sunflower seeds grilled chicken.
Food list for an ectomorph meat and fish. Choose warm foods over cold foods better for digestion. Meal 1 breakfast 1 scoop whey isolate i recommend mff 100 protein 1 cup whole milk 1 large banana cup oats 2 tablespoon peanut butter cocoa powder or chocolate syrup to taste.
Smoothie with oats bran cereal milk egg whites almond butter natural peanut butter natural honey whey protein. Protein intake is about 2 grams per 1 kilogram of body weight. One gram of protein is equal to 41 calories.
Aim to split them 5050 with half consumed at dedicated times and the others spread out. 9 oz turkey breast skinless 1 34 cups chickpeas 12 cup mushrooms 14 cup onions 12 head lettuce iceberg 1 12 cups cherry tomatoes 5 tbsp almonds slivered 63g p 81g c 15g f calories. Lean red meat steak or ground beef lean poultry chicken or turkey fish any type of fish such as salmon tuna halibut cod tilapia etc seafood any type of seafood such as crab lobster scallops prawns etc lean pork.
The second value for ectomorph is protein. In addition you can even get personalized recipes that fit your macros for every meal. Muscle growth is impossible without protein.
Stick to complex carbs such as brown rice brown pasta wholemeal bagels yams and sweet potatoes. Remember that carbohydrates contain 4 calories per gram. You get calorie macro targets as well as a daily meal menu.
Heres a list of great protein sources that meet this criteria. Following a plant based diet which is high in fruits veggies nuts and seeds can help. Eat every two to four hours.
Your exact intake of carbs will depend on your bodyweight but as a rule of thumb take your bodyweight and eat between 2 and 25 grams of carbs per lb of bodyweight. Sample ectomorph meal plan. Grilled chicken whole wheat pasta side of almonds.
Best starchy carbohydrates include oats brown rice quinoa sweet potatoes and potatoes. Grains and starchy vegetables. With a body type specific diet plan youll know exactly what to eat to gain muscle.
All you have to do is eat.
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