I'm ectomorph. So the darklight too.
What do you wanna know?

Here's what you will need:

* Three-four large 1 L water bottles
* A blender
* Couple bags of frozen berries
* A tub of natural peanut butter
* A tub of protein powder
* A few bags of low fat milk
* 10 minutes of your day

No, you are not mixing all these ingredients exactly but you can mix the following:

* 1-3 cups of low fat milk - 300 calories
* 1-2 cups of mixed berries - 200 calories
* 40-60 grams of protein powder - 160-240 calories
* 1-2 tbsp of natural peanut butter - 200 calories

As you can see, this adds up quickly to over 800 clean calories and they are all healthy foods. You will notice that these shakes have no junk sugars and no 'bad' fats. So for all those whiners who complain that they can't get enough food each day - throw that excuse out the window. You now have a solution.

Calculate your total calories. divide as follows:
60% Carb, 25% protien, 15% fats

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Added on October 14, 2010, 4:50 pmDon't do calories count, just eat more.
if you now growing, eat more. simple bro

This post has been edited by arekey: Oct 14 2010, 04:50 PM