Ectomorph Diet to Gain Muscle and Weight
The ectomorph body type or somatotype is a blessing and a curse.
It’s a blessing because this body type doesn’t readily add fat. In fact, ectomorphs generally don’t get terribly fat. However, it can happen … and when it does, the fat tends to accumulate on the torso, a.k.a. beer belly.
The ectomorph body type is a curse, at least for aspiring bodybuilders, because it’s harder to pack on serious mass. However, it’s possible … it just takes the right ectomorph diet.
The Ectomorph Diet
The other variable is the amount of calories to consume.
The following is the basic macronutrient mix and calorie consumption (relative to endomorphs and mesomorphs):
- Protein: 35%
- Carbohydrates: 50%
- Fats: 15%
- Calories: Highest (compared to endomorphs and mesomorphs).
One you know the macronutrient mix, you must determine how many calories to eat … but that depends on your goal.
Build Muscle Goal
If an ectomorph wants to pack on muscle, the calorie consumption must be in excess of calories burned. Not too much, but enough to gain weight.
Burn Fat Goal
Obviously to achieve fat loss, calories consumed must be less than calories burned.
Remember though …
It’s important to maintain the above macronutrient mix for both gaining muscle and burning fat. For example, if an ectomorph wants to burn fat and doesn’t consume enough protein, the body will use muscle for energy. This is bad if you wish to burn fat, yet retain and even build some muscle.
How many calories to consume?
The unknown is how many calories to consume. Without this figure, you don’t know how many grams of protein, carbs and fat to eat.
In order to determine how many calories to consume, you must know:
- Your goal (fat loss or muscle gain)
- Your weight
- How many calories you burn presently
It isn’t terribly easy to determine the number of calories to consume. It takes trial and error.
Alternatively, you can use this software, which not only will tell you exactly how many calories to consume as an ectomorph based on your weight, it will provide your 3 detailed meal plans that include the exact foods to eat and serving sizes for each meal. Moreover, it does this for both possible goals: fat loss and muscle gain.
Video Highlighting the Body Type Nutrition Software
=> Click here to download this software