Need a meal plan ..(ectomorph)

C

come2me

0
I lift weights 3 times per week and play basketball 3 times a week for 1 hr.
I currently weigh 152lbs at 5' 11, 19 yrs old. My suggested calorie intake per day is 3268 Kcal based on the calorie calculator at

Well.. I definitely have time to eat the 3 main meals at home,and one before bed.On 60% of the days I have time for a meal or 2 in the afternoon, but its kind of hard to put together 3200 "healthy" calories for muscle gain...

I currently eat about 2700 Kcal/day, and apparently I'm not eating enough since I've stayed at 152lb for 2 months now..

So how do you guys do it ? You calorie-hogging, used-to-be-skinny ppl :D

P.S. The only supplement I use is ON whey..I don't mind using weight gainers if they are necessary.
 
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get a multi-vitamin, and some flax or other form of EFA's. if you can't eat that much good stuff yet then take it slow work your way up to eating more food. this site has references of whats good food all over the place, and as I tell my grandma if you want to stop eating junk then keep the cookie jar empty, meaning don't buy crap and then you can't eat crap fairly simple logic.
 
log your daily calories, body fat and weight. If you gain any weight during the week, then they are prolly ok. If not, add 500 calories to your daily intake. Once you start adding weight, make sure your BF% is not going up. If it is, cut back 250 daily calories (per week) until you are no longer gaining fat.
 
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