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One of the most popular diets for gaining weight for ectomorphs is the High Carbohydrate Diet. Based on our experience the diet gives enough strength and you can do hard quality training.
Example Ectomorph Meal Plan
7:30 am – 3.5 ounce of oatmeal (100 grams) + 14 ounce yogurt + 2 egg whites
10:00 am – 200 ml milk + 4.5 once cottage cheese (130 grams) + honey
11:30 am – 10 ounce boiled rice (300 grams) + 5 ounce (150 grams) Beef + cabbage salad
14:00 pm – 200 ml milk + 4.5 once cottage cheese (130 grams) + honey
16:00 pm – 10 ounce boiled rice (300 grams) + 3.5 ounce (100 grams) Chicken + cabbage salad
18:00 pm Workout – before the workout – take 3 capsules amino acids after Workout 5 ounce (150 grams) of Bananas + honey
19:30 pm – 10 ounce boiled rice (300 grams) + 5 ounce (150 grams) Beef + cabbage salad
22: 00 / 22:30 pm – 5 ounce (150 grams) potatoes, lentils or beans + 3.5 ounce (100 grams) Beef + salad
00:00 – 200 ml milk + 4.5 once cottage cheese (130 grams) + honey
Additionally you can drink vitamins, zinc and magnesium. You can also take some fruits like oranges or apples.
The diet may look very monotonous but it definitely works and you can have it as a weekly menu. After a week you can change it by changing the legumes and the meat type. Always use high protein meat like chicken, turkey, and beef or fish.
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