noir Build muscle Gym: BODYBUILDING DIET PLAN : Ectomorph GUY OR THE SKINNY GUY : MUSCLE-GAIN Build muscle Gym Build muscle Gym: BODYBUILDING DIET PLAN : Ectomorph GUY OR THE SKINNY GUY : MUSCLE-GAIN

BODYBUILDING DIET PLAN : Ectomorph GUY OR THE SKINNY GUY : MUSCLE-GAIN

THE SKINNY GUY MUSCLE-GAIN PLAN

his Target : 2,800 calories, 310 g carbs, 260 g protein, 90 g fat

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most-around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.


6 Meal per Day

Meal 1 : Contains starchy carbs
Meal 2 : Few carbs, if any
Meal 3 : Few carbs, if any
Meal 4 : (Post-Workout Nutrition) Contains starchy carbs
Meal 5 : Contains starchy carbs
Meal 6 : Contains starchy carbs

Meals :

MEAL 1: CHEESY SCRAMBLED EGGS WITH SCALLIONS

-OMEGA-3 EGGS 3

-EGG WHITES 4
Alternate Options : 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon

-CHEDDAR CHEESE 1/4 CUP

-SCALLIONS 2
Alternate Options : 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-dried tomatoes

-EZEKIEL BREAD 2 SLICES


-APPLE

MEAL 2 : BLUEBERRY ALMOND SMOOTHIE

-VANILLA PROTEIN POWDER 2 SCOOPS

-BLUEBERRIES 1 CUP
Alternate Option : 3/4 cup frozen mango chunks

-ALMONDS 1 OZ

-VANILLA ALMOND MILK 1 CUP

-WATER 1 CUP


-ICE CUBES 3-4

MEAL 3 : STEAK WITH TOMATO BEAN SALAD

-GRILLED FLANK STEAK 6 OZ

-TOMATO 1

-DICED CUCUMBER 1/2

-CHICKPEAS 1 CUP


-OLIVE OIL 1 TBSP

MEAL 4 : POST-WORKOUT NUTRITION : VERY IMPORTANT 

-RECOVERY SHAKE SHOULD CONTAIN 50 GRAMS CARBS AND 25 GRAMS PROTEIN



MEAL 5 : CHICKEN WITH QUINOA SALAD


-BONELESS CHICKEN BREAST 6 OZ
Alternate Options : 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef

-QUINOA 1/3 CUP
Alternate Options : 1/3 cup couscous, 1/4 cup brown rice, or 1/4 cup wild rice

-WALNUTS 2 TBSP

-CRAISINS 2 TBSP

MEAL 6 : YAMS AND PARMESAN WHITE FISH

-TILAPIA 6 OZ
Alternate Options : 5 oz tuna steak, 7 oz cod, or 6 oz shrimp

-PARMESAN CHEESE 2 TBSP

-YAMS 2 MEDIUM
Alternate Options : 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley

-BUTTER 1 TBSP

-BROCCOLI 1 CUP

To Be Continued For others Body Mesomorph & Endomorph.........

Meal For Chiken Breast




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