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However eating a diet overly high in protein is a great way to limit the amount of muscle you build, especially as an ectomorph. I’ve been doing a lot of research lately into clinical studies conducted on muscle growth. It seems like once the minimum required amount of protein is met, eating more protein on top of that has very little effect beyond the extra calories that you get from it. Jose Antonio is the director in chief of the Journal of the International Society of Sports Nutrition (JISSN)—the journal that publishes all the best muscle-building nutrition studies—believes that a very high protein diet is ideal for building muscle, and he has been doing a lot of fascinating research into very high protein diets lately. So while we do need to eat enough protein, we don’t need the bodybuilder style 1-2g protein per pound bodyweight when trying to put on muscle. In addition to this, protein is also the most filling of all the macronutrients. Eating a lot of calories while also eating a lot of protein is miserably difficult, and us ectomorphs already have enough trouble eating enough to gain weight. As you may be noticing, us ectomorphs often stumble into doing mainstream appetite control tricks for chubby people trying to be lean and muscular.
Second, some of the carbohydrates we eat are stored in our muscles in the form of muscle glycogen, and it’s that glycogen that entirely fuels our weightlifting workouts (study, study). For most ectomorphs eating enough to gain weight, 20% of your calories coming from protein works out to a little over a gram of protein per pound bodyweight – and that’s more than enough protein while still leaving plenty of room for other nutrients. This may sound counterintuitive, considering that muscle can only be synthesized out of protein, and that carbs are currently infamous for being the fat-causing macronutrient… but they actually have a ton of anabolic effects and really don’t have much risk of being converted into fat if you consume them intelligently.
Opening the door to meals that are higher in carbs and just moderate in protein makes bulking a whole helluva lot more realistic. Naturally chubby guys often respond better to a diet higher in protein and fats, and these guys make up the majority. Protein is a perfectly fine macronutrient, and you can digest over 100 grams of it in a single meal without a hitch. As you can imagine, this opens the door to eating a pretty delicious, nutritious and well balanced diet even when trying to bulk up in a hurry. If you want to master this once and for all and gain 20-30 pounds over the next couple of months check out our full step-by-step muscle-building system for naturally skinny dudes – complete with training program, nutrition program, recipe book, exercise videos, members community and individualized coaching from us. That’s a really really interesting topic and it would take me ages to dig into it with any kind of thoroughness. There are potentially some factually false statements and misquoted pieces of information though.
In addition my buddy also confirmed that he didn’t need as much protein as he thought even tho he is more endo. Eating less meat is also better for the planet I think since we wouldn’t have to farm animals so much, necessitating the need for dirty and unethical factory farms.
During the first week I was craving the meat a little but eventually substituted it for more starchy carbs but I never neglected veggies.
Normally my body doesn’t react to pasta very well (bloated afterwards) but this time it was fine. What I definately found about the vegan diet was that tissue recovery was a little slower than a diet with more protein. Shane DuquetteMost whole food carbs are pretty good (potatoes, yams, quinoa, fruits, beans, lentils, dairy, whole gains, oats, etc). The heavily processed stuff, like stuff made out of refined flour (pasta, pastries, etc), isn’t very nutritious, since pretty much all of the vitamins and minerals are processed out of it. As for insulin, that DOES have a big effect on how much muscle you can build, and it very is something you’d want to be optimizing surrounding your workout! Just stumbled across this site a few days ago and being a tall ecto-mesomorph (or something like that) I find the concept of your site very intriguing.
I’m a type 1 diabetic, so consuming large amounts of carbohydrates in a single sitting becomes somewhat problematic.
Yes, I realize I should talk to my doctor before making changes to my diet, blah blah, but one dude to another, do you have any thoughts on my dilemma, or is this the reason I’ve never gotten truly beastly? Everyone is a little different and having a medical issue certainly warrants adjusting the diet to suit your particular needs.
The good news is though that you don’t NEED to consume massive amounts of carbohydrates in a single sitting. Shane DuquetteSome think that women respond better to diets with a few fewer carbs and a higher protein intake, so perhaps, yeah. I am a (french ) ectomorph, i have improved my posture and my strengh during othe last year. Best muscle building supplement - help build lean mass, The very best muscle building supplements the most effective and best muscle building supplement is actually a combination of three. Build muscle supplement reviews - best muscle building, Find the best muscle building supplements and best post workout supplements here. Bodybuilding supplement blog - best protein powder for, A comprehensive list of best protein powder for muscle building with great deals!. Best muscle building workout supplement stacks, Muscle building supplement stacks; can they really help you get huge? Fabulous Best Supplements For Building Muscle Get Ripped Abs Six Pack Fast imagery above has 940 x 416 png 284kB dimension and part of great Binaraga collection website. Amazing Build Muscle Fast Trec Nutrition imagery above has 567 x 276 jpeg 128kB dimension and part of fabulous Binaraga collection website.
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Don't even think of asking me about pre-workout and post-workout protein drinks to buy if you're not even eating enough calories. Don't even think about asking me what test booster to take if you're boozing until four in the morning on weekends. Don't embarrass yourself and ask what multivitamin to take if you're not eating at least 10 serving of fruits and veggies a day. Bodybuilders knew this before supplements were even invented and relied on the most anabolic hormone available - whole food.
I understand that it's impractical to get bodybuilding amino acids and nutrition into your system in three hour intervals from solid meals every time. I know that you may in fact be at a 90% threshold in your training, diet and lifestyle which means you're maximizing every element that you can control naturally.
Now it's time to bring on board the best bodybuilding supplements that will appeal to the majority. Once your creatine stores run out, you're going to feel like you've hit a wall with your workout - no matter how much you will yourself to push more weight, it isn't going to happen. Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short. Creatine bridges this gap and makes sure that lack of creatine phosphate in your system doesn't become a problem. When used properly, it can help you work harder so you can see better results - but it is not going to do the work for you. Protein powder is convenient, it's cost effective, and it's great for before, during, and after your workouts. The third supplement you could consider adding to your muscle-building program for skinny guys is glutamine. Over time, all this stress will add up and when it becomes too much for the body to handle, you're going to stop showing progress. Glutamine is a natural substance in the body that comes from the diet and helps deal with all the daily stress you experience. Since you cannot go back into the gym for a second workout before you've recovered from the first, it's quite easy to see why glutamine is a smart supplement to use.
Finally, the last skinny guy supplement that you should be taking is some form of greens product. But vegetables are extremely important for a healthy body from a vitamin and micronutrient standpoint, and this is where the greens product comes in. When you take this, you'll get the nutritional assurance you need while freeing yourself up to focus on those calorie dense food sources that will help you build the lean muscle mass. Naturally skinny guys need to play by a different set of rules and my mission is to empower and inform each client to reach their true potential. Most of them are funded by supplement companies who pay their bills by selling protein powders, so these companies have a huge vested interest in proving that more protein = more muscles.
Beyond that amount it hasn’t been proven that more protein results in any more muscle growth whatsoever (study, study, study, study).
If you get even just 20% of your calories from protein you’re eating 170 grams of protein. Your body expends a certain amount of energy digesting and processing nutrients, and this is dubbed the thermic effect of food (TEF). Bulking diets become far easier when you’re getting more of your calories from carbs or fats. If you try to bulk on high protein diet you’ll probably be eating tons of meat and tons of dairy (especially whey protein powder).
Things like muesli cereal with milk, or peanut butter and banana sandwiches—these are super cheap, super healthy, super easy to prepare, quite high in calories, and the nuts, grains and dairy will still provide the minimum amount of protein per meal that you need to spike great muscle protein synthesis (20g).
It may unfairly vilify certain foods, but it’s easy to understand and works pretty well for the vast majority of people. If you were asking me how to maintain your muscle mass or lose fat my nutrition advice would be different… but we’re trying to build muscle here. It won’t strain your kidneys, stress your liver, make you ugly, lower your sperm count, or any of the other anti-protein myths you may have heard (study). You just don’t need ludicrous amounts of it when trying to build optimal amounts of lean muscle as an ectomorph. Everyone is a little different, which is why it can be really helpful to track your results and adjust accordingly… but likely you’ll want to be getting 50% or so of those calories from dense and healthy carbohydrates—potatoes, yams, fruits, grains, rice, dairy, legumes, etc. Thanks for bringing it up though, and this is a great place to at least expand on it a tiny bit. Many researchers believe that the most, if not all, of the information in the book has been refuted by studies that are conducted in a manner that are far more scientifically reliable (randomized controlled trials > epidemiology and correlation). But he also trained really hard and that’s where I think training is underrated and eating right is overrated.
That being said I do love my meat but maybe we all should cut back to a few times a week and preferably from free range animals.
SunWarrior makes some pretty good stuff, and you can even get vegan creatine, BCAAs, b12 and DHA. All of those are packed full of vitamins and minerals and excellent at building up tons of lean muscle. The calories can help though, and added into an already very nutritious diet it can certainly do the trick!


I have read contradicting information about the benefits of carbs in a post workout shake in these two articles.
I liked to blame my diabetes as the reason for being skinny growing up and since come to believe that wasn’t the case, but perhaps I wasn’t too far off the mark? You’re totally right, in that you should consult your doctor before making changes to your diet. I definitely wouldn’t let something like this discourage you from accomplishing your goals. As a frame of reference, I’ve managed to gain 20# in a year (still in the same clothes size though- go muscle!) by eating and lifting like a dude but lately have kind of stalled and my lifts are starting to plateau. Pretty lucky, as they’re the cheapest macronutrient out there, pretty quick to prepare and they taste pretty great! And about low carb athletes and their diet like developed in “The Art and Science of Low Carbohydrate Performance from Volek? The Paleo diet, like most other diets, also does some great things though: avoiding processed food, eating plenty of veggies, getting in lots of protein, etc. Losing fat by entering into ketosis is EQUALLY as effective as losing fat by not entering into ketosis, so it’s really a matter of preference. You don't blame them because you find it hard to believe that you bust your butt in the gym 5 days a week and have little to show.
Supplements are not the key to winning your first bodybuilding show or shocking your friends when you rip your shirt off but they can make a 10% difference assuming you have your diet, training and lifestyle dialed to the right station. You have to analyze why you're a hardgainer and then use the bodybuilding supplements that solve your hardgainer problems, rather than using every glitzy supplement in the yard. Remember, you need to create your supplement program based on your individual needs but for 90% of the hardgainers reading this, 90% of the time, the bodybuilding supplements below will be a solid foundation to invest in. These individuals are extremely misled so it's vital that you get a better understanding of what creatine will and will not do for you. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity - and you're going to keep lifting weight. When you're working hard in the gym, your protein needs are going to go up and if you struggle to get enough with food, you could risk not seeing maximum muscle gains. Each and every time you do a squat, biceps curl, row, or even just walk up the stairs to get into the gym, you are placing a stress on your body. Because of the fact that you're lifting very heavy in the gym a number of times a week though, the normal amount of glutamine you have circulating in the body may not be enough. If you add an outside source of glutamine to your daily intake, you're going to be able to handle these stressors that much better, meaning you recover from each workout session faster. When you're shooting to gain the types of muscle mass you're looking to do, you're going to be eating a very high volume of food - so much that at times you're going to really struggle to get it in. Unfortunately, that means most whole vegetables are not going to have much of a place in your diet.
Get your diet together and then use the above smart supplements and focus on doing this consistently. More carbs and more calories means we’re able to build more muscle out of less protein.
However, his studies still aren’t showing that much of a benefit despite the incredibly high protein intakes. For chubsters this is often the express highway to fatville, but for us ectomorphs this is an incredible tool for loving a calorie-heavy diet that will have us building loads of muscle. In fact, you can build tons of extra muscle just by having carb-filled post-workout shakes without any protein in them at all, especially if they have creatine in them (study).
In order to do this we need to intelligently stimulate our muscles and increase our calorie intake. Even beefy guys will often benefit from consuming plenty of carbs within the two hours following their workouts if they’re looking to maximize muscle gain while minimizing fat gain. And maybe 30% from nutritious fats—olive oil, butter, avocados, fish oil, nuts, coconut oil, eggs, cheese, etc. Is it possible for an animal rights activist to be unbiased when it comes to animals products and health … of course. I think it’s really noble, and all the vegans I know are really kind and incredible people.
The point referring to insulin counteracting growth hormone levels is an interesting one that I thought you might be able to address, as I am quite confused about which method to go with. Nutrient timing and carb cycling are just bits of the puzzle, and not nearly as significant as the quantity and quality of what you eat overall!
Women and men both respond really favourably to lifting heavy and eating a wholesome balanced diet. In fact, the majority of bodybuilders are in the "sucky-genetics" category - which is exactly why you got involved in bodybuilding in the first place. The more distraction you have going on, the farther away you're going to get from realizing success. In fact it can’t build muscle, since muscle is build directly out of digested protein.
That will give you more than the required amount of protein, and any extra is muscle gravy. I have one qualm with this post, however and that’s the, excess amounts of protein have no adverse affects on health. Your growth hormone levels will be stellar overall just from training heavy, eating well and getting plenty of quality rest anyway.
Since overweight people living that lifestyle are so prevalent, this is great nutrition advice for the masses. If our goal is rapid muscle gain we should even be eating plenty of carbs up to 48 hours after our last workout (within reason).
We’re always on guard for things that indicate that things may or may not be good for us or our goals.
The trick is finding what works best but if you are a conscious human being you will wake up and put in the effort.
I hear some people have a strong preference for it though, as it’s good at eliminating cravings. Only 3% of the population wants to gain weight, so, for better or worse, we are not the masses. As ectomorphs we have higher metabolisms and naturally expend a lot of energy (often as heat).



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