Ectomorph body type – how to gain weight? Sample Ectomorph diet plans

There are 3 body types according to nutritionists. If you are a hard gainer and have issues building body mass, you might be an ectomorph. With this body type you need to be very well educated what is the ectomorph definition, what is the ectomorph body type and how to transform your ectomorph body. Normally it is very hard for you to explain to your friends that you cannot gain weight, no matter what you do, no matter what you eat. Gaining weight for an ectomorph body type can be as hard and difficult as weight loss for someone else and sometimes even more difficult because it requires a strict workout routine and more strict diet and nutrition plan. In this article we will answer the most common questions a person with ectomorph body type can have – how to gain weight?

The 3 body types and they all differ in terms of workout and diet. The most typical characteristic of an ectomorph is the extremely fast metabolism. This a barrier and an obstacle for most athletes as they find it very hard how to gain weight. Gaining muscles and maintaining body weight is an important part of the ectomorph transformation.

Ectomorph definition

Of course there is a solution and we can help you understand what an ectomorph workout and diet should be. All you have to do is to eat and then eat again. The only way to get the desired weight gain is to eat more calories than the calories that are needed by your body. This is the only way to increase your weight.

Ectomorph diet

In this article we will take a look at what is necessary to eat and most importantly what is the best ectomorph macronutrient ratio between carbohydrates, proteins and fats and what are the desired percentages of these nutrients in your successful ectomorph diet. The easiest way to learn how to gain weight is to be aware of the importance of each macronutrient.

Carbohydrates are important for the ectomorph diet

Probably you have seen hundreds of fitness an bodybuilding tips on how to be extremely careful with the intake of carbohydrates and that carbs are evil. Well this may be so, but it certainly does not apply to the ectomorph body type.

The truth is that carbohydrates are friends of the ectomorph.

Do you want to gain weight?

Then if you are a hard gainer (Ectomorph) you need a solid carbohydrate intake, which constitutes 50% of your daily meal plan.

It is good to know, that not all carbohydrates are the same
Carbohydrates can be divided into two types:
–    fast (quickly absorbed by the body)
–    slow (slowly absorbed by the body)

fast (quickly absorbed by the body)

Examples of foods containing fast carbohydrates are white bread, white rice, sweet potatoes, pastries (all types of waffles, biscuits, etc.) sugar.

After taking such fast carbs your body converts them to energy that will be used. In that case this is pure glucose “sugar”. After that the glucose spreads into the bloodstream. The intake of fast carbohydrates causes the body to produce the hormone insulin, which is responsible for the transport and storage of fat. This spike in insulin production is that the energy (glucose) to be transported by the blood flow to those cells to which it is necessary.

If your body does not need energy right now or you have failed to burn calories with some exercises, then this energy will be stored as fat in fat cells.

However, if fast carbohydrates are accepted and utilized in the right time, such as immediately after training, the insulin can power your muscles and speed recovery and not to convert the energy into fat.

Weight gain for ectomorphs is extremely difficult, so you have to take every opportunity to bulk up.

slow (slowly absorbed by the body) or complex carbohydrates

Examples of foods containing slow carbohydrates are nuts, beans, brown rice, whole wheat bread, potatoes, fruit and vegetables.

These foods are absorbed more slowly by your body. When you take such carbs the glucose is released more slowly into the blood and this does not cause any significant release of insulin.

This slow absorption of carbohydrates is good for muscle growth. The required nutrients are provided to the body for a longer time thus supporting the anabolic state and muscle building.

Unlike everyone else who seem to flee from carbohydrates you should take solid quantities. You should just eat, eat and eat again. The overall idea is to eat more calories than your body needs.

Emphasize of slow complex carbs. Do not forget eating fruits and vegetables. They contain a lot of fiber, which will keep you full and you will not need to eat huge amounts of food.

If eating a lot of food is a problem and you cannot fulfill your goal to take more calories you can always combine complex with simple carbohydrates such as rice, white bread and potatoes.

Once again, be sure to include fruits and vegetables in your diet, they include essential carbohydrates and contain nutrients that should not skipped by your body. They are natural antioxidant and this promotes faster recovery after training.

Should I take Proteins with my meal plan if I am an Ectomorph

YES! Protein is one of the most important food nutrients. Proteins are the building blocks of your muscles. Protein is an integral part of the path of every athlete, especially for people who train regularly and wish to build a healthy and fit body.

It is better to choose healthy and clean sources of protein such as chicken, turkey, beef, fish, eggs and milk.

Will I gain weight if I eat more Fats?

Fats are often ignored regarding weight gain and development of muscle mass in the ectomorph body type.

Fats play an important role in our body as they isolate and protect all our tissues.
But most important thing is that fats regulate testosterone levels in the body!

Testosterone is what distinguishes men than women in regards to muscle building.

It is important to know that as carbohydrates differ – fats are different types as well.

Foods high in saturated fats should be avoided because they result in increased cholesterol and may cause heart problems.

Fat you need are rich in omega-3, omega-6 and omega-9 fatty acids.

Examples of such foods include avocados, flaxseed oil, fish oil, walnuts, spinach and all kinds of eggs.

Ectomorph Diet for Bulking up

As already discussed, the best way to gain weight for an ectomorph body type is to take more calories than the calories your body uses.

It is recommended to eat every 3-4 hours. The metabolism of ectomorph is extremely fast and the food is absorbed quickly by the body, that’s why you have to eat often.

Something that is very important for ectomorphs is to eat before bed. During sleep the body continues to work and it has its needs. To continue the nutrient distribution to the work you need to eat something just before bed. Eating a lot before bed is not recommended because it will compromise the usefulness of the sleep.

Nutrition specialists recommend proteins, a small amount of healthy fats and carbohydrates before bed.  You can add slow carbs as well. It is better to avoid fast carbs as the body is at rest and can not spend the energy.

A few examples of what we can eat before bed: cottage cheese, yogurt, nuts (walnuts, almonds, hazelnuts), fruit (banana, for example), vegetables rich in fiber.

How many calories are contained in carbohydrates, proteins and fats

Calories contained in 1 gram
Carbohydrates – 4 calories
Proteins – 4 calories
Fat – 9 calories

Ectomorph Bulking Formula

For the ectomorph calorie intake is significantly different than the other two body types – mesomorph and endomorph.

To find out how many calories you need a day you need to multiply your weight by 37.4 to 44 times. These are sample values and it is normal in people with the same height and weight a certain calorie intake to be insufficient for weight gain while for others a lower caloric intake can make the trick.

The ectomorph diet meal plan menu must be divided respectively: 50% carbohydrates, 30% proteins and 20% fats.

Ectomorph 3000 Calorie Diet formula

Here is an example of a person with a weight of 136 pounds (62 kg):
WEIGHT: 136 pounds (62 kg)
Total calories 2319 – 2728

Calories
CARBS from 290 to 341 grams of the total 1160-1369 calories of the total
Proteins from 173 to 203 grams of the total 692-812 calories of the total
Fats  from 52 to 61 grams of the total 468-549 calories of the total

* The formula is not absolutely accurate and there might be a difference of up to +/- 10 percent of calories

If you make your meal plan using these calculations and there is no difference after a month try adding 500 more calories to your eating plan.

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