Ectos diet with good results

[addict]

Well after 2 cycles and some pretty good gains i felt rather unsatisfied with my results. The problem was the muscle i was gaining wasnt hard and dense muscle like i want! and why? well my diet was up to shit and like alot of people out there i relied on the gear to much.

So after my last cycle finished i felt like i didnt want train and lost all my motivation. I still went to the gym but i didnt put any effort in.

Well when i was younger i trained with a lot of old guys and they used to tell me " GET BACK TO BASICS" cause all i wanted to do was to take creatine, tribulus and have this protien bar. Basically all the things in the mags.

Well 2 months ago i threw away the needles and all the gimick tablets and wrote up a diet. Using only multivitamins, antioox and protien powder. i made up this.


8am (wakeup)
Protien Shake
200ml skim milk
multi/anti ox

9.10am 6 egg whites 2 yolks
5pc of wholegrain toast with vegemite( aussie)

9.30am Train

12.30am (straight after training)
3 scoops skim milk powder
250ml skim milk
1 banana
6 strawberries ( make a smoothie)

1.30pm pasta
tuna in springwater
sause (must be low in fat)

3.30pm 6pc Wholegrain toast
180gm tuna ( flavoured but still low in fat)

6pm brown rice
250grm chicken breast
indian sause

8pm rice cakes with vegemite
300ml yoghurt

Before bed protien shake
200ml skim milk

This is the basis i worked with. What i did was went onto an Australian Nutritional listing website and found out what where good brands to use, then with a calorie intake of 3000 per day i broke the food up into meals.

I broke the calories into - 1500 carbs
1200 Pro
300 fats

Things i tried to take into consideration was i want complex carbs except straight after my workout.

Real food protien, dont just try to drink 6 protien shakes a day

Try to keep the fats down because it will be there with the amount of food you are consuming anyways.

now this is the fun part being an ectomorph i can eat a lot and not get fat so to find out my limit every 2 weeks ive upped the calories by 300 speading it out though the meals. The good thing is it doesnt feel like your force feeding because you get used to eating this amount then up it a little.

Ok and now the results!

week 1 - I struggled at the start and by day 2 i found that the morning after my workouts, i was starting to really hurt like it was my first time training again.

week 2 - Still hurting (in a good way) but i was becoming really keen in the morning to get up eat and train. I put on 2kg by a week and half and all my weights were increasing

week 3 ,4 - upped the calories easily as all i want to do now is eat lol. Getting a better pump and all my shirts are shrinking around the shoulders. put on just under 2kg by the end of week 4 which i am happy with. No sign of fat yet, im holding onto a bit of water but less then when im on the gear.

week 5 to 8 - Still keen to train all the time. just upped it again to 4200 calories and it is a lot a food to eat.I believe i will slow it up to 150 calories now every 2 weeks. All and all i have put on 7kg which im quite happy with. I know a there is a bit of fat and water there but im still skinny around the mid section. Weights have improve quite well.

I didn't put quantities on the foods i was eating because it changes and it comes down to the brand of foods you are eating to work that out.

Well feel free to comment, i hope it helps.

I this doesnt mean i wont get on the gear again but this time it wont be all ill do.

[Gort]

That's all well and good but I don't think you are going to get hard and dense unless you put some brutal effort into slow, heavy sets with plenty of accent on the negatives.

[addict]

I know that but if you dont get the food sorted you wont get there either. i know how to train. but if you dont know how to eat you will only get so far. eating is the key

[BBAddict]

I see one big problem with your diet--VEGEMITE!! I was just in NSW for two weeks and somebody made me try that-I couldn't stand it! Somebody told me later I spread it too thick but that stuff has a really weird taste-I don't know why Kraft would buy that product. I suppose it's supposed to be good for you, but I have to draw the linesomewhere!

[addict]

Originally posted by BBAddict
I see one big problem with your diet--VEGEMITE!! I was just in NSW for two weeks and somebody made me try that-I couldn't stand it! Somebody told me later I spread it too thick but that stuff has a really weird taste-I don't know why Kraft would buy that product. I suppose it's supposed to be good for you, but I have to draw the linesomewhere!

Ohh its one of thoughs things i dont think i would eat but being an Aussie and all i was brought up on the stuff. Yes less is more when it come to vegemite.:agree: