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Ectomorph Diet – Gain Weight on an Ectomorph Diet
Finding the right ectomorph diet is very important as trying to gain weight and muscle mass is the biggest obstacle an ectomorph faces. Known in the bodybuilding world as “hardgainers,” these are people who aren’t genetically gifted with big, muscular bodies and really have to work hard to see results. However, when these results do come, they often result in the most sought-after and aesthetically pleasing physiques since the ectomorph has a naturally low body fat percentage.
The problem is getting those results. Frustration usually comes first. Time and time again, the main reason ectomorphs aren’t as big as they would like to be is simply because they don’t eat enough or eat the wrong things at the wrong times. What we will look at here is how we can build the right ectomorph diet.
The diet of ectomorphs can be summarized in this maxim:
Eat big to get big
Eating right and consuming the right amount of calories is the most important part of an ectomorph’s diet and the biggest obstacle an ectomorph faces in their workouts and ability to gain mass. The recommended daily calorie intake for an average person is between 2000 and 2500. However, many ectomorphs see this and think that it applies to them too. Big mistake! Weight gain and weight loss are all about calorie deficit: simply 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 off. An ectomorphic diet of 2500 calories a day is simply not enough to feed your muscles and bulk up quickly. What’s worse is that the metabolism of ectomorphs is usually so fast that it works like a furnace that constantly burns calories – if there aren’t enough calories in your system, your body will instead start breaking down your muscle tissue – basically nullifying everything. your hard work. This is the main reason why ectomorphs struggle to gain muscle mass even when they train hard.
Of course it depends on factors like height, current weight, training regimen and body fat percentage, but the diet of ectomorphs should consist of a minimum of 3000 calories per day.
People tend to be afraid of such a high calorie intake, but they shouldn’t be. You see, you have to realize that building muscle means gaining mass. You cannot gain mass if you are on a strict 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 change your ectomorph diet to gradually reduce your calorie intake in order to slowly shed excess body fat, a process known as cutting. This is where the hard work of your workouts really comes into play as you become even more defined. The great thing about being an ectomorph is that you naturally have a low body fat percentage and find it relatively easy to lose fat.
What’s in an ideal ectomorph diet?
While most (non-ectomorphic) people will be better off on a 40% carb, 40% protein, 20% diet, an ectomorphic diet will be more like a 50% carb, 25% protein and 25% good fats.
This should be spread over 6 meals a day – ideally at 7am, 10am, 12pm, 3pm, 5.30pm and 8.30pm, or something similar.
As an estimate of calorie intake for muscle mass, take your current weight in pounds and multiply it by 22. For example, if you weigh 150 pounds, your approximate calorie intake should be approximately 3300. Note that this is an approximate figure. and depends on many other factors like amount of activity, types of foods, resting metabolic rate etc. Also, keep in mind that the quality of calories is what we want. 3000 calories of Doritos is not enough for the diet of ectomorphs.
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