Meal Plan for Ectomorph trying to add muscle and lose fat

yutokurosaka

Hey guys, I'm a 21 year old ectomorph male, currently 5'10 and 148 lbs. I've been working out for a year now and have been fighting severe depression and a eating disorder for over 2 years. I used to restrict my calories and would frequently have binge/purge episodes. I was constantly over working in order to offset these bad eating habits. At the end of last year (December 2016) I was severely underweight and weighed 125 lbs. I've spent this past year trying to better myself (both physically and mentally) and gain back healthy weight through working out and bulking by eating nuts, rice, and chicken w/veggies. I'm at a healthy weight now but lost my abs along the process. Do you guys have any suggestions on a type of meal plan I should follow to ensure that I gain muscle and lose fat while retaining mass ( getting shredded) ? I was thinking of a 50-30-20 (Carbs, Protein, Fat) diet but I find it really hard to match those macros in a 2,350 calorie diet. My ideal meal plan is 3 big/medium sized meals w/ 1 or 2 snacks. Nothing too extreme; I just want to live a healthy lifestyle/ Thanks for reading!

kommodevaran

Welcome to MFP! I feel compelled to say this:

Somatotype has been thoroughly debunked. Body shape should not dictate how you choose to eat.

You should absolutely get or continue getting help for your depression and eating disorder.

You gain muscle by getting in enough protein and calories and following a structured resistance training program.

You can eat anything you want. The more specific and/or unbalanced/restricted your diet/meal schedule, the harder it will be to compose tasty and appealing meals. You should definitely eat a more varied diet than just nuts, rice, chicken and veggies. Working towards a relaxed attitude towards food and eating would be an essential part of treatment of eating disorders.

Lou_trition

If I was you Id go for more fat and more protein and do a 40c 35p and 25f breakdown.
Plan your meals in advance so you will find it easier to reach the macros. Always stick to calories and then prioritise protein and not worry too much about the split between carbs and fats.
Your abs are made in the kitchen so they will come- get plenty of nutrients in and the help of a nutrition coach might help!