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05.12.2015
However eating a diet overly high in protein is a great way to limit the amount of muscle you build, especially as an ectomorph. I’ve been doing a lot of research lately into clinical studies conducted on muscle growth. It seems like once the minimum required amount of protein is met, eating more protein on top of that has very little effect beyond the extra calories that you get from it.
Jose Antonio is the director in chief of the Journal of the International Society of Sports Nutrition (JISSN)—the journal that publishes all the best muscle-building nutrition studies—believes that a very high protein diet is ideal for building muscle, and he has been doing a lot of fascinating research into very high protein diets lately.
So while we do need to eat enough protein, we don’t need the bodybuilder style 1-2g protein per pound bodyweight when trying to put on muscle.
In addition to this, protein is also the most filling of all the macronutrients. Eating a lot of calories while also eating a lot of protein is miserably difficult, and us ectomorphs already have enough trouble eating enough to gain weight.
As you may be noticing, us ectomorphs often stumble into doing mainstream appetite control tricks for chubby people trying to be lean and muscular.
Second, some of the carbohydrates we eat are stored in our muscles in the form of muscle glycogen, and it’s that glycogen that entirely fuels our weightlifting workouts (study, study). For most ectomorphs eating enough to gain weight, 20% of your calories coming from protein works out to a little over a gram of protein per pound bodyweight – and that’s more than enough protein while still leaving plenty of room for other nutrients.
This may sound counterintuitive, considering that muscle can only be synthesized out of protein, and that carbs are currently infamous for being the fat-causing macronutrient… but they actually have a ton of anabolic effects and really don’t have much risk of being converted into fat if you consume them intelligently. Opening the door to meals that are higher in carbs and just moderate in protein makes bulking a whole helluva lot more realistic. Naturally chubby guys often respond better to a diet higher in protein and fats, and these guys make up the majority. Protein is a perfectly fine macronutrient, and you can digest over 100 grams of it in a single meal without a hitch.
As you can imagine, this opens the door to eating a pretty delicious, nutritious and well balanced diet even when trying to bulk up in a hurry. If you want to master this once and for all and gain 20-30 pounds over the next couple of months check out our full step-by-step muscle-building system for naturally skinny dudes – complete with training program, nutrition program, recipe book, exercise videos, members community and individualized coaching from us.
That’s a really really interesting topic and it would take me ages to dig into it with any kind of thoroughness. There are potentially some factually false statements and misquoted pieces of information though. In addition my buddy also confirmed that he didn’t need as much protein as he thought even tho he is more endo. Eating less meat is also better for the planet I think since we wouldn’t have to farm animals so much, necessitating the need for dirty and unethical factory farms.
During the first week I was craving the meat a little but eventually substituted it for more starchy carbs but I never neglected veggies. Normally my body doesn’t react to pasta very well (bloated afterwards) but this time it was fine. What I definately found about the vegan diet was that tissue recovery was a little slower than a diet with more protein. Shane DuquetteMost whole food carbs are pretty good (potatoes, yams, quinoa, fruits, beans, lentils, dairy, whole gains, oats, etc).
The heavily processed stuff, like stuff made out of refined flour (pasta, pastries, etc), isn’t very nutritious, since pretty much all of the vitamins and minerals are processed out of it.
As for insulin, that DOES have a big effect on how much muscle you can build, and it very is something you’d want to be optimizing surrounding your workout!
Just stumbled across this site a few days ago and being a tall ecto-mesomorph (or something like that) I find the concept of your site very intriguing.
I’m a type 1 diabetic, so consuming large amounts of carbohydrates in a single sitting becomes somewhat problematic.
Yes, I realize I should talk to my doctor before making changes to my diet, blah blah, but one dude to another, do you have any thoughts on my dilemma, or is this the reason I’ve never gotten truly beastly?
Everyone is a little different and having a medical issue certainly warrants adjusting the diet to suit your particular needs.
The good news is though that you don’t NEED to consume massive amounts of carbohydrates in a single sitting. Shane DuquetteSome think that women respond better to diets with a few fewer carbs and a higher protein intake, so perhaps, yeah. I am a (french ) ectomorph, i have improved my posture and my strengh during othe last year. A 5,000 square ft home may seem like the dream… but do you really need all that space? Enter your email address into the form below and click "Subscribe" to receive the best of DIY Home World delivered direct to your inbox. Are you considering building a new house or investment property but have no idea about how much it will cost? Are you worried that because you don’t have all the information and your not a builder you will get ripped off?
If so then this article will explain how much does it cost to build a house and allow you to accurately do the numbers and plan for your new home. Unfortunately this question is like asking your partner what they’d like to change about you.
After building numerous homes, working as the marketing manager for one of the countries largest builders and helping countless clients, as a buyers agent, the only thing I can say for certain is nothing is certain when it comes to price. A great place to begin reviewing other customers with Australia’s leading building companies is on Product Review. Before you even think about building or looking for a builder it’s important to find out how much you can borrow.
To help you compare builders (and apples with apples) we have put together a home building checklist, which includes all of the features, you’ll want included in your contract before signing off on a quote. You can take this checklist into your builder and make sure that each of these items are included in the quote before you sign off.
The key to get accurate pricing is to be specific and to identify everything you would like to do upfront, before you sign a contract.
Each year the HIA releases a report titled: Australia’s Largest Home Builders and Residential Developers Top 100.
Building is one of the largest financial investments most of us will ever make and still very much part of the Australian dream. At the end of the day if you do your research, consult a number of builders and make sure you get a fixed price contract you will end up ahead of the curve and with a home or investment property you can be proud of. I’d love to hear more about your new home building experiences in the comments section below. Although people want to know how much they can borrow – I think the more important question is how much can I afford to repay. I recently wrote another article titled Can I afford to buy an investment property, where I look at your point in more detail.


Just because you can borrow money dosn’t mean you should rush into the market to spend it. We are working hard to create a space where investors like yourself can get together and share experiences. A builder has quoted us $1500 per square metre to build from scratch a 13 metre X 4 metre part of the home but has said this doesn’t include kitchen or bathroom. If you would like to give me a call to discuss this situation in more detail please give me a ring on 0435065794.
Sally Malone – Australian Defence ForceBen delivers practical, informative and well researched advice.
The information contained in this website is for general information purposes only and should not be regarded as a substitute for professional legal, financial or real estate advice. We're asking readers to share how much they spent on a given item, project, or upgrade in the home.
Dabney is a Southern-born, New England-raised, current Midwesterner who writes about design, obsesses over dogs, and can easily read a book a day. The true cost of building a new home can vary depending on how prepared you are before you start the process. One of the costs incurred when building a home is the cost of the land you plan to put the home on. Other factors that affect the cost of building a new home are size of the home, quality of materials you are planning to use and custom features you are installing in the home. The National Association of Realtors reports the median cost of building a new home in the United States is around $181,300. As mentioned above, the cost of building a home will contain the cost of the land you are building the home on. Seemingly small things such as the amount of windows you want and types of faucets you choose throughout the house will greatly affect the overall price. New construction for a 2000 square foot home with a simple design – average cost is $80 per square foot which equals $160,000 excluding land cost. A 2,200 square foot home with more pitch in the roof and a 3 car garage with stone facing is $90 per square foot or $198,000 excluding the cost of land.
There are many different factors that affect the cost of building a new home in the United States.
DarrenDarren Urman became a professional writer 15 years ago, when he retired as a building contractor.
Each does it separately — this fall, for instance, only Seattle is on the ballot, with a roads levy that it promises “costs much money? You don’t have to take a required minimum distribution at any certain age, like you do make enough to want to whittle down taxable income.
Most of them are funded by supplement companies who pay their bills by selling protein powders, so these companies have a huge vested interest in proving that more protein = more muscles. Beyond that amount it hasn’t been proven that more protein results in any more muscle growth whatsoever (study, study, study, study). If you get even just 20% of your calories from protein you’re eating 170 grams of protein.
Your body expends a certain amount of energy digesting and processing nutrients, and this is dubbed the thermic effect of food (TEF). Bulking diets become far easier when you’re getting more of your calories from carbs or fats. If you try to bulk on high protein diet you’ll probably be eating tons of meat and tons of dairy (especially whey protein powder).
Things like muesli cereal with milk, or peanut butter and banana sandwiches—these are super cheap, super healthy, super easy to prepare, quite high in calories, and the nuts, grains and dairy will still provide the minimum amount of protein per meal that you need to spike great muscle protein synthesis (20g).
It may unfairly vilify certain foods, but it’s easy to understand and works pretty well for the vast majority of people.
If you were asking me how to maintain your muscle mass or lose fat my nutrition advice would be different… but we’re trying to build muscle here. It won’t strain your kidneys, stress your liver, make you ugly, lower your sperm count, or any of the other anti-protein myths you may have heard (study). You just don’t need ludicrous amounts of it when trying to build optimal amounts of lean muscle as an ectomorph. Everyone is a little different, which is why it can be really helpful to track your results and adjust accordingly… but likely you’ll want to be getting 50% or so of those calories from dense and healthy carbohydrates—potatoes, yams, fruits, grains, rice, dairy, legumes, etc. Thanks for bringing it up though, and this is a great place to at least expand on it a tiny bit. Many researchers believe that the most, if not all, of the information in the book has been refuted by studies that are conducted in a manner that are far more scientifically reliable (randomized controlled trials > epidemiology and correlation).
But he also trained really hard and that’s where I think training is underrated and eating right is overrated.
That being said I do love my meat but maybe we all should cut back to a few times a week and preferably from free range animals. SunWarrior makes some pretty good stuff, and you can even get vegan creatine, BCAAs, b12 and DHA. All of those are packed full of vitamins and minerals and excellent at building up tons of lean muscle.
The calories can help though, and added into an already very nutritious diet it can certainly do the trick!
I have read contradicting information about the benefits of carbs in a post workout shake in these two articles. I liked to blame my diabetes as the reason for being skinny growing up and since come to believe that wasn’t the case, but perhaps I wasn’t too far off the mark? You’re totally right, in that you should consult your doctor before making changes to your diet.
I definitely wouldn’t let something like this discourage you from accomplishing your goals.
As a frame of reference, I’ve managed to gain 20# in a year (still in the same clothes size though- go muscle!) by eating and lifting like a dude but lately have kind of stalled and my lifts are starting to plateau. Pretty lucky, as they’re the cheapest macronutrient out there, pretty quick to prepare and they taste pretty great!
And about low carb athletes and their diet like developed in “The Art and Science of Low Carbohydrate Performance from Volek? The Paleo diet, like most other diets, also does some great things though: avoiding processed food, eating plenty of veggies, getting in lots of protein, etc.
Losing fat by entering into ketosis is EQUALLY as effective as losing fat by not entering into ketosis, so it’s really a matter of preference. Tiny homes are designed to provide you with all the space you need so you can live comfortably, affordably and happily. On the surface it seems like a basic question, but when you start drilling into the nitty gritty it opens up a whole can of worms.


Ben’s help and knowledge of the investment market has made this whole process a lot easier than expected. We felt supported during every step of the process and are really happy with the property we purchased. We will definitely use Ben again when we decide to purchase in QLD or NSW. After attending a number of seminars and reading a number of websites to help educate ourselves I have to admit, “Pumped on Property” has been the most well presented and easy to understand advice I’ve come across. The information is provided by [business name] and while we endeavour to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose.
We hope this information proves helpful to anyone needing to get a basic sense of how much something costs, and how much you can expect to pay to hire someone. If you want to be as cost effective as possible it is recommended you be your own general contractor. For example, if you are planning on building a 3000 square foot home with a bathroom attached to all four bedrooms as well as a community bathroom, you are going to spend more in materials because you have to buy more sinks, bath tubs or showers, toilets and all of the plumbing supplies that go along with the installation of these items in a bathroom.
This figure can, and does, change with the size of the home, location of the home and whether the housing market is soft or not.
If you are building your home in a subdivision you may spend less but may end up with less land. If you are taking the time to prepare and do research prior to building your home you are going to have to consider inflation costs into your total price. First it is best to take the time to research online the type of home you are interested in and even try to find the blueprints. More carbs and more calories means we’re able to build more muscle out of less protein. However, his studies still aren’t showing that much of a benefit despite the incredibly high protein intakes. For chubsters this is often the express highway to fatville, but for us ectomorphs this is an incredible tool for loving a calorie-heavy diet that will have us building loads of muscle.
In fact, you can build tons of extra muscle just by having carb-filled post-workout shakes without any protein in them at all, especially if they have creatine in them (study). In order to do this we need to intelligently stimulate our muscles and increase our calorie intake.
Even beefy guys will often benefit from consuming plenty of carbs within the two hours following their workouts if they’re looking to maximize muscle gain while minimizing fat gain.
And maybe 30% from nutritious fats—olive oil, butter, avocados, fish oil, nuts, coconut oil, eggs, cheese, etc. Is it possible for an animal rights activist to be unbiased when it comes to animals products and health … of course.
I think it’s really noble, and all the vegans I know are really kind and incredible people. The point referring to insulin counteracting growth hormone levels is an interesting one that I thought you might be able to address, as I am quite confused about which method to go with.
Nutrient timing and carb cycling are just bits of the puzzle, and not nearly as significant as the quantity and quality of what you eat overall! Women and men both respond really favourably to lifting heavy and eating a wholesome balanced diet.
Knowing how much gross profit a builder charges on a job puts you in a powerful position to negotiate. Ben helped me buy under market value and manage the construction of my new home with regular updates.
Because every persons needs and financial situations are different, the information on this website are intended as a guide only. If you are building a simple one bathroom, two bedroom home you are going to spend much less in material costs. Carl Heldmann estimates the cost of building a new home in the United States to range from $80 to $110 per square foot.
Building your new home on a flat, rock free lot will cost much less than building on a site that has hills and valleys, rocks and trees or other brush. There are some variances in options you can choose in the home but there are usually only a handful of styles to choose from. Visit the county auditor’s website in the area you are going to build and find out how much it a comparable home was when it was new. In fact it can’t build muscle, since muscle is build directly out of digested protein. That will give you more than the required amount of protein, and any extra is muscle gravy. I have one qualm with this post, however and that’s the, excess amounts of protein have no adverse affects on health.
Your growth hormone levels will be stellar overall just from training heavy, eating well and getting plenty of quality rest anyway. If any of these styles don’t match your idea of your new dream home and the company cannot meet your specifications you may need to contact a local builder who doesn’t build pre-fab homes. Ordering blueprints online is much less expensive than actually working with a builder to create prints. Since overweight people living that lifestyle are so prevalent, this is great nutrition advice for the masses. If our goal is rapid muscle gain we should even be eating plenty of carbs up to 48 hours after our last workout (within reason). We’re always on guard for things that indicate that things may or may not be good for us or our goals.
The trick is finding what works best but if you are a conscious human being you will wake up and put in the effort. I hear some people have a strong preference for it though, as it’s good at eliminating cravings.
This book teaches you how to be your own general contractor and save 25% on the total cost of building your new home.
In addition if you are the general contractor you are in charge of hiring your sub-contractors and scheduling them. Only 3% of the population wants to gain weight, so, for better or worse, we are not the masses. As ectomorphs we have higher metabolisms and naturally expend a lot of energy (often as heat).



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