fast foods aren't healthy at all
I think 5000kcal would be sufficient for an ectomorph
if you're at home and it's time for the myoplex shake, then eat real food instead
here's an example of a massive bulking meal plan:
Meal 1
• 2 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins (mix in with the oatmeal or eaten separately)
• 1/2 cup mixed frozen berries (mix in with the oatmeal or eaten separately)
Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese, added to salad
• 1 apple
• 1 banana
• 1 orange
Meal 3
• 3 ounces tuna or lean meat (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 1 cup orange juice with pulp
Meal 4—Immediately post-workout
• 1 scoop protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice
Meal 5—90 minutes post-workout
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice
Meal 6
• 2 cups plain yogurt
• 1/2 cup raisins
• 2 ounces mixed nuts
• 1 cup berries or other fruit
• Mix above ingredients together
On days that you don't work out, divide your daily numbers by six and try to take in the same amounts of protein, carbohydrates, and fat for each meal. So the 200-pound bodybuilder eating 3,840 calories (160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates) each day would divide these numbers by six to yield 27 grams of protein, 18 grams of fat, and 93 grams of carbs for each meal.
for Non-Workout Days
Meal 1
• 2 whole eggs
• 1 cup skim milk
• 2 cups cooked oatmeal (prepare with water only or skim milk from above and add cinnamon or other spice)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins
Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese in salad
• 1/4 cup wheat germ or Grape Nuts, added to salad
• 1 apple
• 1 banana
• 1 orange
Meal 3
• 3 ounces tuna (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 2 cups orange juice with pulp
Meal 4—Quick-fix shake
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 4-8 ounces grape juice
• 1 cup frozen berries
• 4 prunes (seedless or pitted)
• 1 tablespoon flaxseed oil
• 1 tablespoon extra-light olive oil
• Add water and ice, and blend to desired consistency
Meal 5—Quick-fix shake
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 1 tablespoon extra-light olive oil
• 1 tablespoon flaxseed oil
• 1-2 bananas
• 1 cup crushed pineapple (in natural juices)
• 1 tablespoon instant vanilla pudding mix
• Add water and ice, and blend to desired consistency
Meal 6
• 2 cups plain yogurt
• 1 cup raisins
• 2 ounces mixed nuts
• 1 cup berries
• 1 sliced banana
• Mix above ingredients together
Keep well