9

First off, don't place too much value in your identification as an ectomorph. It belongs to a very old, and debunked myth about somatotypes. Now, the point of creatine isn't to gain a permanent weight increase. The point of creatine is to improve muscle recovery between sets by increasing their susceptibility to water, and thus their durability and stamina. ...


8

Hi Zerotoinfinite, Look at this picture As you can see in the picture, the biggest contributor to gaining six pack is lower body fat percentages. As you can see, the six pack becomes more visible as the body fat percentage reduces. So, reduce your body fat percentage and your six pack will become visible. With regards to your specific question about ...


7

Let's break it down. Credit:myfitnesspal & reddit This is bad for a whole host of reasons: Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though. Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is ...


7

As mentioned in yisrael's answer and Aequitas' comment, you're gonna need to track your calorie intake. Combining a caloric deficit by diet with exercise is going to be a lot easier than just doing one. Without exercise you may find that eating little enough for the deficit can leave you too hungry or make it hard to resist sneaking in some extra food, while ...


5

Is < insert diet choice here > better for XYZ? No. And not so much because I like meat or carbs or bread or whatever the diet says you can't have. All the studies I've seen come up with one basic fact about diet: If you eat more than you need, you gain weight If you eat less than you need, you lose weight If you eat what you need, you maintain weight ...


5

For dealing with the protein requirements check out: You should have at least 0.65g protein / pound body weight And probably another 10% (see top answer here) I will say that it will be more difficult to remain truly vegetarian and hit the optimal macro-nutrient break down required by most anabolic diets. Due to the plant sources of nutrition you will ...


4

In order to lose weight you need to be in a caloric deficit; meaning you expend more energy from the combination of your daily activity plus exercise than you eat. If you are not tracking both your intake and your output, you will have no way of knowing if you are doing 'enough' to lose weight. There are many calculators online that can assist you with ...


3

An animal product is any material derived from the body of an animal. Examples are fat, flesh, blood, milk, eggs, and lesser known products, such as isinglass and rennet. So milk is clearly an animal product. Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the ...


3

If you eat milk and eggs, then whey protein supplements/powders are permissible. As far as amount, you want between 1-2g of protein per kg of body weight, leaning more towards the higher side. So I would recommend 75-100g of protein per day. (Not all at one time, but spread out). Quinoa is an excellent grain source, it's 18g protein per cooked cup, beans/...


3

I am assuming by weight gain, you mean increase lean muscle mass? You asked for other items on your list. I noticed you don't have legumes (aka beans) on your list. I eat lots of beans, particularly garbanzo beans. It is not the most calorie dense food for weight gain (hence why I eat them in large quantities), but beans are super healthy and a great ...


3

Eating less will leave you malnourished, lacking vitamins and essential minerals et cetera. Eating more will leave you over nourished, extra fat, insulin spikes et cetera. Eating in moderate proportions is what every human should aim for. "Too much of anything is bad for you." I know the link I have refereed to you is not fitness/strength based. I like to ...


2

According to the nutritional highlight section of the Wikipedia article for mussels, it does not seem to contain any measurable amount of creatine.


2

I have not seen any documentation about mussles having creatine. But what I know is that Vegetarians should pay attention to an adequate supply of amino acids arginine, glycine and methionine, which are used in the production of creatine. Arginine is found in peanuts, walnuts, coconuts, soybeans, chickpeas and oats; Glycine in raw seaweed or spirulina, raw ...


2

3-5 grams of creatine per day (1 of your pills) is generally considered a safe amount. There has been evidence of liver/kidney damage as a result of taking too much Creatine, but seems to only be the case with people who already have kidney/liver problems. Studies have shown that as much as 20 grams of creatine per day is safe. The only real downside is ...


2

Yes protein from beans, pulses, lentils and nuts. I wasn't sure on the amount, but found this link http://breakingmuscle.com/nutrition/how-to-build-muscle-mass-on-a-plant-based-diet Which I think you may find useful. It says about 1 gram per pound of body weight for example a 200lb bodybuilder requires 200gms of protein a day. This is not my area of ...


2

I would recommend this article from Barbell Medicine, so you can decide for yourself while shopping for supplements. It is written by MD/coach/powerlifter and based on science and available data. Some quotes: You'll need to eat more plant-based protein (if for regular diets people recommend 1g/1lb of body weight, you might need 1.5g/1lb) As the quality ...


1

Your diet is like 85% carbs. I mean yeah you can gain weight like that, but it's just fat and bloat. From your diet, I take it that you're indian. Indian cuisine(it's a big country, I know) is generally terrible for your health since it's carb-based either on rice or some kind of bread(like chapati, as you eat quite a bit of). Your protein intake is slim to ...


1

I disagree with the Tom Gray's answer. Don't follow the meal plan. Everybody is different, and have different needs. You have to build a meal plan that can help you with your need. This meal plan can be perfect for someone, or (more likely) really inappropriate for someone who have some sportive activity. Just to add some advice for your problem : Don't ...


1

Just to recap our discussion. At your weight and height, you are not obese. I would highly recommend exercising and following your macros, that can be calculated here A very good site, to track your macros is myfitnesspal If would also look into something called intermittent fasting But, since you said your family has a history of diabetes i would strongly ...


1

After doing this for a while, I learned that it comes down to the calories. Its pretty simple when you think about it. All calories are is energy. If you take in more energy than you body expends, you gain weight. If you take in less energy than your body expends, you lose weight. As long as you are in a calorie deficit, you will lose weight. I guarantee it :...


1

It is possible that you can gain muscle and at the same time you lose fat.To gain muscle you have to gain some fat,but if you are already fat then you just loose your weight and gain muscle.Eating less and loosing fat and gaining muscle is not the proper way of making the physic.If you eat less than its very dangerous for your body,your body have to suffer ...


1

Why not juices and smoothies? Juices are probably what you're looking for since juicing will remove a lot of the fiber from a vegetable combo and allow you to get the concentrated nutrition as well as carbs without filling you up. For smoothies maybe use almond milk home made or store bought as your smoothie base. Then add fruit, like berries, apples, ...


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