I have a largely vegetarian diet, but I'm a skinny-but-flabby. I weigh about 118 and am 5'7. I have a hard time putting on muscle and am just getting back into working out after a long lapse. It's hard for me to get protein in. What's the minimum amount I should get for putting on some muscle? I love Cathe's Slow & Heavy and I would like to see some results on my flabby frame.
How much protein does an ectomorph need to put on muscl...
- Thread starter sln
- Start date
I'm in a similar position to you and currently doing a S&H rotation, in my second week. I cannot tell you either how many grams of protein I eat per day, nor how much we should be taking in. Roughly, I just try to make sure there are good and different protein sources at each meal, and I snack on protein bars and peanuts, yoghurt and fruit.
For example, I might have 2 eggs with toast for breakfast, veg and lentil soup and a yoghurt for lunch and red bean, veggie lasagna with cheese for dinner. There's a variety of protein sources in each of these meals. And, frankly, that's all I can and am prepared to do. I just cannot stand counting grams of this or that. Total boredom.
Focus on eating healthily, with a variety of protein sources at each meal (from grains, legumes, beans, cheese, eggs, milk, veggies) and you should be getting enough.
The S&H can send your appetite trough the roof, so there's an excuse for an extra snack! Peanut butter sandwich and apple? Peanuts and an apple? Whatever! THe other thing the S&H does to you is send you for extra ZZZZZZzzzzzzzzz's! At least it does to me!!
Clare
For example, I might have 2 eggs with toast for breakfast, veg and lentil soup and a yoghurt for lunch and red bean, veggie lasagna with cheese for dinner. There's a variety of protein sources in each of these meals. And, frankly, that's all I can and am prepared to do. I just cannot stand counting grams of this or that. Total boredom.
Focus on eating healthily, with a variety of protein sources at each meal (from grains, legumes, beans, cheese, eggs, milk, veggies) and you should be getting enough.
The S&H can send your appetite trough the roof, so there's an excuse for an extra snack! Peanut butter sandwich and apple? Peanuts and an apple? Whatever! THe other thing the S&H does to you is send you for extra ZZZZZZzzzzzzzzz's! At least it does to me!!
Clare
RE: How much protein does an ectomorph need to put on m...
This site (below) has some good articles you may want to check out.
I'm not an ecto, but I believe I remember reading that you need about 1 to 1.5 grams of protein per pound of body weight to increase mass. I have been eating about a gram per pound lately and it seems to be helping, but I'm an endo. HTH!
Julie
http://bodybuilding.com/cgi-bin/perlfect/search/search.pl?p=1&lang=en&q=ectomorph
This site (below) has some good articles you may want to check out.
I'm not an ecto, but I believe I remember reading that you need about 1 to 1.5 grams of protein per pound of body weight to increase mass. I have been eating about a gram per pound lately and it seems to be helping, but I'm an endo. HTH!
Julie
http://bodybuilding.com/cgi-bin/perlfect/search/search.pl?p=1&lang=en&q=ectomorph
I am in the same boat, slm! Similar build. I am trying to eat 20-30 g of protein at each of my 5 "meals". It is hard. ALso trying to keep on working out in the cold and flu season with 3 little ones who are bringing home very germ known to man!!!
I do think eating is key. I think "we" need to eat more of the good stuff.
Jen
I do think eating is key. I think "we" need to eat more of the good stuff.
Jen
kathryn
Cathlete
I think it's more important to work heavy, allow sufficient rest (ie: do each Gym style workout once a week, heavy),make sure you get enough total calories from a balanced diet (15-20% protein), and not do too much cardio.
I'm an " ecto-endo" (would you believe that combo exists? According to a site I visited, that's what I am!) Neither ectos not endos is prone to build muscle well, but I had really good success with P90X, which has minimal cardio, heavy weight work, and only works each muscle group 1x/week. I also followed their suggestions to have a recovery drink right after doing weight work. I didn't buy their stuff, but found a soy vitamin/mineral beverage (Power Dream) that has close to the same macronutrient (protein, carbs, fat) as their recovery drink.
According to Arnold, 1gm of protein per pound of body weight is what he ate when he was a bodybuilder. I've also read recommendations for 1gm to 1.5 gm per KILOGRAM of body weight (2.2 pounds)
I'm an " ecto-endo" (would you believe that combo exists? According to a site I visited, that's what I am!) Neither ectos not endos is prone to build muscle well, but I had really good success with P90X, which has minimal cardio, heavy weight work, and only works each muscle group 1x/week. I also followed their suggestions to have a recovery drink right after doing weight work. I didn't buy their stuff, but found a soy vitamin/mineral beverage (Power Dream) that has close to the same macronutrient (protein, carbs, fat) as their recovery drink.
According to Arnold, 1gm of protein per pound of body weight is what he ate when he was a bodybuilder. I've also read recommendations for 1gm to 1.5 gm per KILOGRAM of body weight (2.2 pounds)
RE: What's P90X?
P90X is in reference to www.beachbody.com
I have heard it is often true of ecto morphs, the problem is they are often not that hungry, which def applies to me sometimes. Sometimes not!
Jen
P90X is in reference to www.beachbody.com
I have heard it is often true of ecto morphs, the problem is they are often not that hungry, which def applies to me sometimes. Sometimes not!
Jen
RE: What's P90X?
This is absolutely true! I can easily skip breakfast and even lunch on most days and it really doesn't affect me that much . . . so the thought of eating enough protein is very daunting, especially when I just don't eat that often. Sigh. It's a challenge. Thanks for the link to P90X and the beachbody.com site. Looks like a new thing to check out! Might be good for my time-challenged life!
This is absolutely true! I can easily skip breakfast and even lunch on most days and it really doesn't affect me that much . . . so the thought of eating enough protein is very daunting, especially when I just don't eat that often. Sigh. It's a challenge. Thanks for the link to P90X and the beachbody.com site. Looks like a new thing to check out! Might be good for my time-challenged life!