Starting a diet for the Ectomorph

[JohnRobHolmes]

Ive always been skinny, and always ate my fair share of carbs. Now that im getting a bit older I need to watch my diet a little better. Im looking for either a good read or some tips on starting a diet. I want to eat fairly clean. Here is my stab at the basics

140lbs BW

140g or more protein daily
150g carbs
?? fats

So far I have been eating whole wheat breads, eggs, red meat, chicken, whey proteins, oatmeal, fruit, and yogurt for the bulk of my diet. The occasional burger or subway wrap finds its way into my day. I have not been counting calories or carbs, just eating as much as I can afford right now.


As a side note, I almost feel bad when I go to certain supermarkets around town. So much horrible processed food, and Im starting to fear the crap they put in there. All I can do is look at what people buy and what they look like. The ones that like dried up carcasses seem to eat the worst crap.

 

[dhawkins]

Goals? No one can really help you until we know what your trying to do. I'm assuming your trying to gain weight being that you are 140lbs. Thought of incorporating some Natty Peanut Butter, Brown Rice, Yams, Legumes, and maybe a Protein Shake or 2. Just some thoughts. If I were you I would find out your daily caloric needs to maintain and add 250 to that and keep adding until you start gaining weight. OR just eat like there is no tomorrow and worry about the fat when you cut .

 

[JohnRobHolmes]

Goals are to gain weight, yes. Preferably muscle weight and not fat, but Ive never put on much fat anyway.

I have been drinking protein shakes too, forgot to list that. Im adding those foods to my grocery list, thanks. Looks like a pretty clean diet!

 

[javaguru]

Adding fish oil and falx oil as well as walnuts adds healthy fat Calories to your diet. Add 500 calories a week to yoru diet, from all three macros until you start to gain weight. Here is a good article to read;
http://www.t-nation.com/findArticle.do?article=176skin2

 

[JohnRobHolmes]

Great read, thanks! Im probably not eating near enough calories to bulk any. Im kinda hesitant to add so many carbs to my diet though. I dont see 100grams per meal being good for my blood sugar or activity level. I still want to go ride my bike without feeling like crap from all the candy bread I just ate, ya know? I would be happy with even 5 pounds at this point, and if some of that has to be fatty tissue then thats what it will be.

 

[wlmcrae]

Great read, thanks! Im probably not eating near enough calories to bulk any. Im kinda hesitant to add so many carbs to my diet though. I dont see 100grams per meal being good for my blood sugar or activity level. I still want to go ride my bike without feeling like crap from all the candy bread I just ate, ya know? I would be happy with even 5 pounds at this point, and if some of that has to be fatty tissue then thats what it will be.

Don't use 'candy bread' for your carbs! Generally, clean carb sources are complex carbs - think baked potato, sweet potato, old-fashioned oatmeal, long-grain brown rice, lentils, barley and all the green veggies you can eat. Considered clean and used to bring your calorie count up are all fruits, even though they act as simple carbs. You'll want to pair your fruit with something with holding power, like almonds (fat & protien). Yah, adding junk to your trunk isn't high on anyone's priority list, so look to your clean carbs, not the trash.

 

[JohnRobHolmes]

Sweet. I will take some time this evening after work to sort out a good looking diet that keeps me on the fatter side of calories. I guess I will start with 40-40-20 for my protien-carb-fat intake and work from there.

 

[Nathan]

I would do a Google search for some of Lyle McDonald's stuff. I really like his writing style and think he is usually spot on with his recommendations.