July 25, 2017

Protein is essential to gaining muscle. You need to consume high amounts of protein in order to see results. For ectomorphs (those who have very, very fast metabolisms AKA me), we must eat massive amounts of food to reach our goals. This is due to the fact that our basil metabolic rate is several times faster than the average person. We need to a lot of food to maintain muscle mass and gain. I changed my diet to incorporate protein multiple times throughout the day. I thankfully do not need to worry about the food I eat. I can still eat junk food and consume carbs as much as I please–if not more!

But, this post is going to focus on my protein intake. I’ll keep my diet for a different post. I am not a professional, but I have taken the time to research products and methods in order to gain muscle. The following is what has been working and is still working for me. It may not work for you but I am happy with the progress for me.


Protein with Coffee

I felt your face contort into disgust. But, here’s a little known fact: you can add protein to your coffee at Starbucks. I do so every morning. I order my Trenta Iced Coffee and ask for two scoops of protein (20g per scoop) and almond milk (<1g). You MUST make sure they shake it well or it clumps and you will not enjoy. Don't even bother getting it in hot coffee. The heat reacts with the protein and it is not the best tasting. And by not the best tasting I mean gross. But, I do recommend testing the iced coffee! Don't knock it until you try it! Protein Total: 40g



I usually have some kind of chicken breast for lunch. We’ll get to my meals at another time.

Protein Total: ~40g

Protein Whey Shake

After lunch I consume a protein shake from whey protein. I use Almond Breeze Unsweetened Vanilla as the base for the shake (1g of protein). My whey protein of choice is AllMax AllWhey because it’s the best tasting and you intake the most grams of protein. Right now, I’m loving the Cookies & Cream flavor. When people in my office here my Blender Bottle, they know it’s “feeding time.”

Protein Total: 25g

Protein Snack

Late afternoon I consume a high protein snack. Usually it’s a bar or a cookie. Here are some of my faves:

Muscle Milk Peanut Butter Cookie Bar: 15g of protein

The Complete Cookie Oatmeal: 16g of protein

Pure Protein Chocolate Chip Bar: 20g of protein

RXBAR Chocolate Sea Salt: 12g of protein

ThinkThin Brownie Crunch: 20g of protein

Protein Total: ~16g

Nut Snack

I also consume some kind of handful of nuts as a snack a some point in the day.

Pistachios: 12.5g of protein for .5 cups

Peanuts: 19g of protein for .5 cups

Protein Total: ~15g


Preworkout Protein

An hour or so before my workout, I consume Fortetropin. Fortetropin is a protein enhancer which increases muscle size faster than protein alone, is clinically proven to help build lean muscle mass and promotes muscle health. Basically, it’s great! Qurr is the best. You can actually just pour the protein in your mouth and you’re good to go. No need to mix.

Protein Total: 6.6g


After my workout (I prefer night lifting), I eat a high carb dinner with high protein. Usually the protein is chicken.

Protein Total: ~40g

Protein Casein Shake

Before I go to bed, I always consume a shake of casein protein. Before bed? Yep! Why? Because casein is a slow acting protein so it works best while you’re sleeping. My favorite is Optimum Nutrition Gold Standard 100% Casein Protein Powder (24g of protein per scoop). It’s a little thicker than the whey protein so don’t be alarmed. I still mix it with Almond Breeze Unsweetened Vanilla (1g of protein). Currently loving the Supreme Chocolate flavor. It’s basically my dessert before bed every night.

Protein Total: 25g


~207 grams of protein each day

Seems like a lot? But, as an ectomorph, in order to gain, you should be consuming around double the number of your weight in protein. Basically, if you weight 140 pounds, you should be consuming 280 grams of protein. I didn’t want to completely double my weight (because I wanted to first see how things progressed). I like my daily consumption. As I get bigger, I will increase.

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  • Reply Dan July 25, 2017 at 12:47 pm

    I’ve been loving following your transition and progress. Keep it up!

    Still can’t believe the amount of protein you need to take in each day for gain… that’s just insane. But you’ve def been doing it right as seen via the photos.

    • Reply Dan July 25, 2017 at 2:16 pm

      Literally so much! But I also workout 1.5-2 hours just about everyday.

  • Reply Anonymous July 25, 2017 at 1:00 pm

    How many calories do you have a day?! I’ve had a hard time ke.eping my protein up without also increasing carbs

    • Reply Dan July 25, 2017 at 2:15 pm

      I eat a lot of carbs but try to keep them healthy-ish. More deets to come.

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