Ectomorph Diet - Gain Weight on an Ectomorph Diet

Finding the right ectomorph diet is very important since trying to gain weight and muscle mass is the biggest hurdle an ectomorph faces. Known in the bodybuilding world as "hardgainers", these are folks who are not genetically gifted with big muscle-bound bodies, and no ifs ands or buts have to work hard to see results. However, when those results come they often result in the most sought after, and aesthetically pleasing physiques since the ectomorph has a naturally low body fat percentage.

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The issue is in getting those results. Disappointment normally sets in beforehand. Time and again the main speculate ectomorphs are not as big as they want to be is naturally that they don't eat enough, or they eat the wrong things at the wrong times. What we'll look at here is how we can make the right ectomorph diet.

DIET

The ectomorph diet can be summed up in this maxim:

Eat Big To Get Big

Eating well and moving the right number of calories is the most important part of the ectomorph diet and the biggest stumbling block an ectomorph faces in their workouts and ability to gain mass. The recommended daily calorie intake for an mean man is between 2000 - 2500. However, many ectomorphs see this and think that this applies to them too. Big mistake! Weight gain and weight loss is all about caloric deficits - naturally put, to lose weight you need to burn more calories than you consume, and to gain weight you need to consume more calories than you burn. An ectomorph diet of 2500 calories per day is naturally not sufficient to feed your muscles and bulk up quickly. What's worse is that the ectomorph metabolism is normally so fast it works like a furnace constantly burning up calories - if they are not sufficient calories in your system, your body will start to break down your muscle tissue instead - basically undoing all your hard work. This is the main speculate ectomorphs struggle to gain muscle mass even when they train hard.

It obviously depends on factors such as your height, current weight, training regime, and body fat percentage, but the ectomorph diet should consist of everywhere from 3000 calories per day upwards.

People tend to get scared of such high calorie intakes, but they shouldn't be. You see, you need to realise that building muscle is about gaining mass. You can't gain mass if you're on a spoton low-calorie diet. What you need is to feed your muscles to gain muscle mass, and then once you reach your desired size you can convert your ectomorph diet to moderately cut the calorie intake in order to moderately shed the excess body fat - a process known as cutting. This is where the hard work from your workouts no ifs ands or buts comes to fruition as you become even more defined. The great thing about being an ectomorph is you naturally have a low body fat division and find it relatively easy to lose fat.

What's In An Ideal Ectomorph Diet?

While most citizen (non-ectomorphs) will do best on a diet of 40% carbohydrates, 40% proteins and 20%, an ectomorph diet will be more like 50% carbs, 25 % proteins and 25% good fats.

This should be spread out over 6 meals a day - ideally at 7am, 10am, 12noon, 3pm, 5.30pm and 8.30pm, or something similar.

As an evaluation on calorie intake for muscle mass, take your current weight in pounds and multiply it by 22. For example if you weight 150lbs then your rough calorie intake should be colse to 3300. Please note this is a ballpark figure and depends on many other factors like quantity of activity, types of foods, your resting metabolic rate etc. Also, please realise that ability of calories is what we want. 3000 calories of Doritos is not sufficient for the ectomorph diet.

Ectomorph Diet - Gain Weight on an Ectomorph Diet

DIET