Ectomorph Nutrition Plan for Muscle Recruitment masses: from lean to muscular

Indeed, thin guys find it harder to build muscle. This is partly due to poor genetics, as well as incorrect eating habits. But if you fix genetics, nobody can force, then change the diet is entirely possible. In this article fundamental principles of nutrition are disclosed and proposed An exemplary diet for ectomorphs designed specifically for hardgainervo. With it, you can put on weight.

• Who are ectomorphs?
• Nutrition principles
  • Eat Excess Calories
  • Focus on junk food
  • Consume more carbohydrates
  • Eat as often as possible
  • Use Protein Shakes
• Ration example

Who are ectomorphs?

There are three types of human complexion: ectomorphic, endomorphic and mesomorphic. Ectomorphs are the skinniest of all. Often they differ in modest volumes, easy bodybuilding and the predominance of lean muscle mass. They usually have a flat rib cage.

Another characteristic of ectomorphs is their inability to get better. In addition, they have fast metabolism. They are often called hardgainers, because such people an increase in muscle mass is very difficult.

We already wrote about the type of physique – ectomorph, which they have disadvantages and advantages and how they build a training process.

Nutrition principles

Now you know what this type is physique, and you can determine whether you belong to this categories. Now let’s move on to the next section of the article, illuminating the principles of diet and analyze nutrition for ectomorphs for muscle gain, what a menu should look like for a day.

Eat Excess Calories

No need to explain that for muscle building and weight gain ectomorphs will need more calories than they are used to use. Contrary to popular belief, ectomorphs, like Those who want to lose weight need to track calorie levels. How so do it?

To get started, calculate the total number of calories you consume. daily. You can use the table calorie foods. Knowing your approximate consumption calories, you need to calculate their daily consumption using calorie calculator. If the indicators calorie consumption and consumption are the same, then you are unlikely to succeed get better.

The whole point of eating an ectomorph for mass gain is to increase daily calorie intake by at least 250-350. So so at the end of the week you should get at least a couple kilo.

Focus on junk food

Guided by the previous principle, thin guys should consume enough food throughout the day. Taking it in mind, the diet for ectomorphs to mass should also take into account calorie intake of foods. Let me explain.

Being an ectomorph, you need to avoid any food low-calorie foods, because then you have to use them in unlimited quantities to at least slightly increase calorie intake. For example, a small bowl of oatmeal contains only 100-120 Kcal, but it is able to effectively suppress feelings hunger, and make you feel full for a long time.

Therefore, it is recommended to abandon such products in favor of food. with high energy value, for example, dried fruits, meat, fish and whey protein.

Consume more carbohydrates

For muscle growth and maintaining significant muscle mass the body needs a lot of energy and when it is not enough, the body not only does not increase the number of muscles, but also breaks down those what is already there. That is, you can lose weight simply because there is little eat it. Carbohydrates for hard gainers are the main macronutrient, which should be from 50% of the daily diet.

Of the available, you can highlight:

• Buckwheat
• Oatmeal
• Rice
• Flour products
• Sweets (but if you see a strong increase in fat, remove)
• Pasta
• Potatoes
• Sweet fruit
• Berries

Eat as often as possible

Honestly, three meals a day is no good. Because the you are on a diet for ectomorphs, you have to eat at least 6-8 times a day at regular intervals. Of these, at least three meals should be full, and three in the form of small servings or snacks.

I would advise making breakfast, lunch and dinner the main tricks food, and add healthy snacks in between. Such the mode will allow you not only to maintain a stable energy level throughout the day, but also contribute to mass process, which is difficult to achieve in another way.

Related article: A detailed nutrition plan for bodybuilders, allowing you to build muscle and increase strength.

Use Protein Shakes

Who said that protein necks are only for elite athletes and bodybuilders? The average thin visitor the gym can also benefit greatly from this product. The first and most important point is that protein shakes, especially made using high quality whey isolate are one of the best ways to increase your dose of protein. Moreover, they will allow ectomorphs can easily achieve a daily calorie intake. In addition to whey protein, you can add others to your shake. ingredients like oatmeal, peanut butter, fresh fruits and yogurt.

Answering the most popular question I am asked quite often, on the appropriateness of using gainers ectomorphs for weight gain, I would recommend you stay away from them at any cost. Yes, they are high in calories, but include too much sugar and artificial additives.

Relying entirely on gainers, you are in the long run undermine your health. Instead of these additives, I advise you to turn focus on optimal sources of complete protein: whey and casein proteins.

Related article: Protein for gaining muscle mass.

Ration example

So, here is a specially designed diet for owners lean body type developed by the site team. This ectomorph nutrition program for mass gain consists of six meals: three main and three snacks.

Meal No. 1 – Breakfast

• 1 scoop of whey isolate
• 1 cup whole milk
• 1 large banana
• 1/4 cup oatmeal
• 2 tbsp. tablespoons peanut butter
• cocoa powder or chocolate syrup to taste

Kill everything together in a blender and enjoy high-calorie protein neck.

Tip – If you ask me, I will advise give preference to whey protein as this species contains a large percentage of protein in one stingy or serving. Besides also, do not neglect the good old Hercules flakes, which are easy to buy these days. However, remember that any flavored flakes with any taste are not suitable for this kind of neck. Along with the indicated ingredients, you can also add a scoop of your favorite ice cream. To achieve homogeneous mixture, it will take time. Stock up patience.

Nutrition (approximate)

• Calories – 630-660
• Protein – 40 g
• Carbohydrates – 60 g
• Fats – 25 g

Meal number 2 – Snack

• 2 slices of whole grain bread
• 2 tbsp. tablespoons peanut butter
• 1 tbsp. a spoon of jam
• 1 large banana

Tip – Don’t be fooled by buying white or multigrain bread. This is nothing more than recycled waste. It’s better choose whole grain wheat bread. You can replace a banana with any fruit to your taste in identical proportions.

Nutrition (approximate)

• Calories – 500-530
• Proteins – 15 g
• Carbohydrates – 80-90 g
• Fats – 15 g

Meal No. 3 – Lunch

• 150 g skinless chicken breast
• half a glass of brown rice
• 1/4 cup vegetable salad
• 1 tbsp. a spoonful of butter

Tip – To eating an ectomorph diet contained as little fat as possible, buy chicken breast without skins with which excess fat is cut. If you shop in local butcher shop, ask the butcher to help you with this. Further, take brown rice instead of white, because its glycemic index below. Do not forget to add greens to the dish. A bowl of salad from cabbage, beans, onions, cucumbers and carrots.

Nutrition (approximate)

• Calories – 470-500
• Protein – 40 g
• Carbohydrates – 75 g
• Fats – 6 g

Meal No. 4 – Pre-Workout Shake

• 1 scoop of whey protein
• 1 serving of creatine monohydrate powder
• 1 cup skim milk
• 1 large banana

Tip – The main goal of this pre-workout the neck is in the direction of flow of protein and other vital essential nutrients to improve blood circulation in the muscles, providing even greater training effectiveness. For achievement The best result is to purchase finely ground creatine (ideally category 200 mesh) e.g. MFF Creatine Monohydrate Powder Use this shake 15-30 minutes before the start workout.

Nutrition (approximate)

• Calories – 350
• Protein – 26 g
• Carbohydrates – 60 g
• Fats – 2 g

Meal No. 5 – Post-Workout Shake

• 1 scoop of whey protein
• 1 serving BCAA powder
• 1 stingy dextrose monohydrate
• 1 cup skim milk
• 1/4 cup grape
• 20 g of dark chocolate

Tip – The challenge of a post-workout neck is to replenish the level of energy spent throughout training. While whey protein and BCAA will provide muscle gain and recovery, dextrose monohydrate (essentially – fast carbohydrate) will restore muscle glycogen stores, consumed during exercise. In addition to all fast carbohydrates are high in calories, which is The key principle of diet for ectomorphs.

Add your favorite fruit to the mix to get more more healthy carbohydrates. The most unexpected ingredient is the neck will become a piece of dark chocolate. His merit lies not only in rich antioxidant composition, but also in the ability to improve blood circulation and calm the nervous system.

Nutrition (approximate)

• Calories – 560-600
• Protein – 27 g
• Carbohydrates – 100-120 g
• Fats – 8 g

Meal No. 6 – Dinner

• 150 g chicken breast without skin or tuna fillet
• half a glass of brown rice
• 1/4 cup vegetable salad
• 1 tbsp. a spoonful of butter

Tip – If you don’t want to eat chicken again breast, take the same amount of fish. No need to remind that white rice is better to prefer brown. It should be mentioned that It is recommended to have dinner for at least 3-4 hours before going to bed. Since such a dinner will contain a lot of carbohydrates, it is better not to eat him for the night. After a meal you can go for a short walk. Such a habit will not only help burn calories, but also contribute to speedy recovery.

Nutrition (approximate)

• Calories – 450-480
• Protein – 40 g
• Carbohydrates – 60 g
• Fats – 10 g

Total daily dietary intake (approximate)

• Calories – 3000-3100
• Proteins – 160-180 g
• Carbohydrates – 400-450 g
• Fats – 60-70 g

That’s all for today. Follow the fundamental principles, and eat appropriately. The nutrition plan presented in this article more suitable for those who train in the evening. Lovers morning training you need to plan at least one appointment food or a pre-workout shake before playing sports. Be consistent and patient. Progress is not long in coming.

Interesting topic:

1. Muscle mass protein
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3. How to plan a diet for muscle gain for men – diet example