Anabolic Diet for Ectos

  1. Anabolic Diet for Ectos


    Long story short I would consider myself a true ecto (or skinny fat ecto depending) and over the last 4 years Iíve been lifting in an attempt to add a good chunk of muscle. I did well the first 3 years, (went from 6í2 129 to 6í2 200) however in the last year Iíve gone from 200->208 and added a ton of fat using the same eating habits. My food selection is good IMHO, but all I seem to add with this diet anymore is fat (minimal strength and muscle gain). This is almost dead on what I have eaten day in day out for the last 3 years.

    Meal 1
    4 pieces turkey bacon
    3 eggs / 3 egg whites
    1/4 cup cheese
    1/2 cup oatmeal

    PWO
    2 scoops whey
    1 whole grain bagel

    PWO
    2 scoops whey
    1 whole grain bagel

    Meal 2
    8oz chicken breast
    Corn
    Broccoli
    Watermelon

    Meal 3
    String cheese
    Turkey Pepperoni
    Cashews
    Carrots

    Meal 4
    Yougurt
    Apple
    Banana
    Cottage Cheese

    Meal 5
    8 oz Steak
    Cauliflower
    Brown Rice

    Meal 6
    Casein
    1 tbs flax
    Greens

    Totals: ~3600 cal, 35% protein, 20% fat, 45% carbs

    It worked REALLY well for me until this last year. Now it just seems to add fat. Iíve altered it to 33/33/33 for about 2 months and saw no change. I also tried 2500 cals with the same macro ratios for the last 3 months but I lost more muscle than I deem acceptable (with a loss in strength).

    Iím wondering how well the anabolic diet works for ectosÖ.any experience? Iíd like to do an extreme recomposition (208 20%+ bf to 210 10% bf) which calls for the holy grail of adding about 20lbs of muscle and losing 20lbs of fat. Any input would be awesome. Thanks guys / gals!


  2. Post workout you really need fast digesting carbs.
    •   
       


  3. Quote Originally Posted by Sinon View Post
    Post workout you really need fast digesting carbs.
    Not again

  4. A half of a gallon of milk per day is a general/traditional guideline for newbies and ectos whom are struggling to gain weight.

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