IV. Nutrition and Supplements
**A. General Questions
**B. Chubbies
**C. Skinnies [/b]
**D. Athletes
Okay, you guys are the scourge of the training world. You're in a borderline "newb" status for almost your entire training life. Guys like Ed Coan and the majority of the bodybuilders and professional lifters are either natural mesomorphs or primarily mesomorph. You will possibly be able to maintain a linear periodization routine for your entire life. We respect you, but we hate you (we = normal people) because we envy you.
You naturally maintain a lower bodyfat and higher muscular ratio. If you eat too much while training, it will probably go to muscle. If you don't eat enough, you will probably burn a lot of bodyfat.
You suck, but you are blessed. Eat whatever you want, you'll still make progress, and we will all envy you.
Here is an adjustment to the basic skinnyboy (ectomorph) diet I posted earlier. Still about 4000 calories, but more protein
breakfast ~ 645 kcal - 55/77/13
4 egg whites + 2 eggs = 29g pro, 3g CHO, 14g fat
1 cup oatmeal = 10g pro, 52g CHO, 2g fat
2 cups 1% milk = 16g pro, 22g CHO, 5g fat
3 fish oil capsules - 0/0/3
mid-morning snack ~ 713 kcal - 51/46/25
1/2 banana = 1/15/0
2T All Natural Peanut Butter = 9/6/16
2 cup 1% milk + scoop whey = 41/25/6
3 Fish oil capsules = 0/0/3
lunch ~ 500 kcal - 44/54/12
4 oz turkey breast - 30/0/1
2 slices whole grain cracked wheat bread - 6/52/3
slice whole fat swiss cheese - 8/2/8
preworkout - 400 kcal - 50/50/0
1/2c glucose - 0/50/0
2 scoops whey - 25/0/0
postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1
1 hour postworkout - 721 kcal -77/52/20
8 oz round steak - 56/0/16
1/2c (uncooked) lentils - 20/40/1
3 fish oil capsules + pile of rabbit food - 1/12/3
final meal - 505kcal - 65/46/24
1c cottage cheese - 39/18/0
2T ANPB = 9/6/16
2c 1% = 16/22/5
3 fish oil capsules - 0/0/3
392 pro, 400 CHO, 95 FAT ~ 4025 kcal total
39% protein, 40% CHO, 21% fat
Again, however, you probably won't need to eat that clean.