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Ectomorph Muscle Gain

Disclaimer

In this chart we will be presenting our opinions and we do not, in any way, shape or form use,
encourage, nor condone the use of any supplements/drugs or controlled substances of any kind.
Nothing contained herein is to be construed as Medical Advice. Use of any supplements/drugs and
exercise regimen should only be done under the directions and advice of a licensed physician. The
writer does not claim to be a medical doctor nor does he purport to issue medical advice."

NOTE: This is only a sample diet chart, you may have to make changes to it according to your BMR
and activity levels
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3 D Veg DIET SAMPLE – 1500 calories

Day wise Diet Classification

Day Diet
Day 1 Low Carb
Day 2 High Carb
Day 3 Moderate Carb
Repeat
Day 1 - Low Carb
Food Item (gm) Quantity Fats Carbs Protein Additional Instructions
Upon Waking up

5gm glutamine Vitamin C 1 tab 500mg+1 multivitamin (any) + Liv52 (Himalaya)

Pre-workout
Oats 50 gms 4.5 37.5 5
Post workout
Whey 1 scoop 25
Oats 50 gms 4.5 37.5 5
Breakfast
25 gms soya
(raw) + 5 gms
ghee 5 8 13
Rice 50 gms
(uncooked) 37.5
Lunch
50 gms soya
(raw) + 5 gms
ghee 0 16 26 Add 200 gms veggies
Rice 50 gms
(uncooked) 37.5
Snack
50 gms soya
(raw) + 5 gms
ghee 0 16 26
Dinner
50 gms soya
(raw) + 5 gms
ghee 0 16 26
Whey 1 scoop 25
Total Macros 14 206 151
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Day 2 - High Carb

Food Item (gm) Quantity Fats Carbs Protein Additional Instructions
Upon Waking up
5gm glutamine Vitamin C 1 tab 500mg+1 multivitamin (any) + Liv52 (Himalaya)
Pre-workout
Oats 100 gms 9 75 10
Post workout
Whey 1.5 scoop 37
Rice 100 gms
(uncooked) 75
Breakfast

Rice 100 gms

(uncooked) 75
Lunch
50 gms soya
(raw) +5 gms
ghee 5 16 26 Add 200 gms veggies
Rice 150 gms 110
Evening
50 gms soya
(raw) +5 gms
ghee 5 16 26
Rice 150 gms
(uncooked) 110
Dinner
50 gms soya
(raw) 5 16 26
Rice 100 gms
(uncooked) 75
Whey 1 scoop 25
Total Macros 29 576 151
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Day 3 - Moderate Carb

Food Item (gm) Quantity Fats Carbs Protein Additional Instructions
Upon Waking up
5gm glutamine Vitamin C 1 tab 500mg+1 multivitamin (any) + Liv52 (Himalaya)
Pre-workout
Oats 35 gms 2 24 3
Post workout
Whey 1 scoop 25
Oats 50 gms 4.5 37.5 5
Breakfast
25 gms soya
(raw)+5 gms
ghee 5 8 13
Rice 100 gms
(uncooked) 75
Lunch
50 gms soya
(raw) +5 gms
ghee 5 16 26 Add 200 gms veggies
Rice 100 gms
(uncooked) 75
Snack
50 gms
soya(raw)+
5 gms ghee 5 16 26
Rice 100 gms
(uncooked) 75
Dinner
50 gms soya
(raw) +5 gms
ghee 5 16 26
Whey 1 scoop 25
Total Macros 26.5 342.5 149
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*The above mentioned values are approximate and may differ based on the food quality and
brand Herbs and spices you may use: turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes,
paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardamom, nettle
leaf, fennel seeds, psyllium, bay leaf, fenugreek.

*Water needs to be minimum 6-8 liters a day

Drinks: black coffee / black tea / herbal tea / diet drinks / water. No milk, sugar or sugary
drinks/milkshakes etc.
Green vegetables: basically anything green, broccoli, green beans, asparagus, salads - you can
add vegetables to any meal If you crave for sugar, try using stevia instead

Supplement Timing
Whey protein (Optional) 1 scoops per day
Glutamine (Optional) 5gm upon waking up
BCAA (optional) 1 scoop intra-workout
Creatine (Optional) 1 scoop post workout
Brands*
Any standard brands for supplements

To purchase stevia/other Zevic products, use the below coupon code

Website link www.zevic.in

Coupon Code for SQUATS members SQUATS
Discount Amount 25%