Food high in saturated fat needs to be avoided at all costs as they clog arteries, increase cholesterol and increase your risk of heart related problems. The fats you are looking for are high in omega 3 , omega 6, and omega 9. Excellent examples are oily fish, avocados, flaxseed oil , nuts or eggs.
A mixture of all of these would be the best way to go about it. To our bulking advantage, fats have 9 calories per 1g. Excellent for us ectomorphs, more penny for you buck! It is also important to eat lots of fresh fruit and veg. In the UK the government recommends we eat 5 portions of fresh fruit or vegetables a day.
Seeing as you will be eating more than the standard portion of 3 meals a day, I would recommend you try to double that. Fruits and vegetables are essentially carbohydrates so add them to your total. They also provide anti-oxidants to keep you fit and healthy. This may look odd but remember, you are a ectomorph your nutritional requirements are not the same as the average bodybuilder.
In order to determine exactly how many calories you need, you can also try to take your weight in lbs and multiply it by 17 to For example, a lb man would do the calculation of:. These figures will depends on you activity level during the day but they can be used as a starting point. If after a week you have gained no weight, increase your calories by or Here is a sample diet including some supplements.
The supplements are exactly that, items which supplement your diet. Remember, you need to eat to grow big. Used effectively they can help but by no means are they the be all and end all of gaining muscle. This diet is just a sample of what has worked best for me. Feel free to change any of the meals round to meet your own macronutrient profiles.
Make sure however, your post and pre-workout supplements remain the same. I recommend you write down everything you eat. This can be difficult at first especially finding the calories in a large potato or a portion of rice but Bodybuilding.
This method gives you a base from which you can add and remove calories from your diet, based on your needs. Learn more as he shares his knowledge View all articles by this author.
The fundamentals behind gaining weight are simple. Eat more calories than your body burns off. Meal 1. Protein Shake. Flaxseed Oil. Meal 2. Sleep is also when your body releases growth hormones, which is a key to jumpstarting the rate that you are burning fat. Aim for eight to nine hours of sleep a night. If building muscle is important to you, you need to find a way to incorporate this into your routine.
Delve into the complex world of food science and discover how nutrition works from the inside out. What do we mean by that? Basically, avoid food that you need to eat a lot of in order to make any significant calorie gains. A great example of food with a high calorie density is cooked oatmeal. A small serving will give you a big boost of energy and keep you feeling fuller for longer. A quarter cup of oatmeal will contain approximately 80 calories. By fueling your body on a continuous basis and eating calories per meal, you will keep your energy levels at a consistent level.
Make sure that each meal you eat contains a good levels of lean protein, complex carbohydrates and healthy fats to make it as balanced as possible.
Another great way to get your calorie intake up is to make good use of shakes. These are convenient and quick options that will help you hit your daily calorie target. Blending together ingredients means you can up the calorie intake per serving. Do steer clear of commercially prepared weight gainers however. Finally, the last tip to remember is to watch your extra activity level.
They may find that they tend to pace around often, jiggle their foot, or are constantly doing other activities throughout the day because they are so restless. All this extra activity is going to dramatically increase your total daily calorie burn, meaning you will need to eat even more food than you already do to gain weight. All this extra activity is actually a prominent reason in explaining why many ectomorphs have that particular body type.
If you can relax and slow down a bit, you might come to find that you will achieve your weight gain goals a little easier. So there you have some of the best tips for any ectomorph who is trying to build muscle to know and remember.
The interesting thing about carbs is that you can easily eat large portions without getting too full, which can work to your advantage if you are trying to gain lean muscle mass. Protein is also crucial for a healthy body composition. It does wonders for recovery and is a catalyst for muscle growth. There are tons of ways to add protein into your diet. A great way to stimulate muscle growth is to add a post workout protein shake into your diet. This allows for faster recovery following a workout, adds essential amino acids into broken down muscle fibers, and helps restore glycogen to help keep your body in an anabolic state.
As a general rule of thumb, include a protein source with every meal. Popular protein sources include eggs, chicken, steak, salmon, dairy and protein powders whey, soy, or casein. There are tons of philosophies when it comes to protein intake. A general rule of thumb for ectomorphs is to ingest at least This will not only help you overcome your struggle with building lean muscle, but will also make sure your efforts in the gym do not go to waste.
Most importantly, you will feel amazing! Protein has amazing benefits not only for the body, but for the brain as well. Eating high quality protein that comes from animal sources provides the building blocks to stimulate energy production, wakefulness, motivation, and optimal cognition. Eat your fruits and vegetables every day in order to provide your body with the essential vitamins and minerals it needs for good overall health, wellness, and growth.
No need to elaborate here, just aim for at least servings of fruits and veggies every day. As for fats, not all fats are created equal. There are good fats and there are bad fats. These fats should be eaten with every meal in order to provide the added benefits of proper body functioning and hormone production.
Good sources of fat include almonds, peanut butter, avocado, flax seed, and olive oil. It is all about finding a balance and developing a routine. The rest is easy. Besides, for ectomorphs a bad meal is still better than a skipped meal. It is important to remember that not everyone you meet has the same fitness goals. Whether it is to gain muscle, lose fat, or maintain your physique, everyone has or should have their own definition of fitness success. That being said, recommending the best exercises for any particular individual will depend largely on their personal goals.
In my experience, ectomorphs, aka hardgainers, typically want one thing… to gain muscle mass! They are tired of spending countless hours in the gym, working harder and longer than their peers, only to see minimal gains. First, you are probably not eating enough. So the first thing you should do is eat more. I will say it again, compound exercises! Compound exercises build the most muscle mass and increase strength the fastest.
And yes, this includes lean body mass for those who want to avoid putting on bulky muscle mass. This is because compound movements hit numerous muscle groups as you perform multi-joint movements through a range of motion. From an effort standpoint, if you are an ectomorph and are neglecting these essential exercises, this is a recipe for maximum input with little output.
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