Add at least 500 calories to your diet if you want to gain muscle or weight. Stick to complex carbs such as brown rice brown pasta wholemeal bagels yams and sweet potatoes.
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Get The Ectomorph Diet Plan With a body type specific diet plan youll know exactly what to eat to gain muscle.
Ectomorph body type diet. Grilled chicken whole-wheat pasta side of almonds. Ectomorph men start with. Sure you can eat a wide range of foods without gaining weight but that could work against you.
2 palms of protein-dense foods at each meal. Sample Ectomorph Meal Plan Meal One. Your exact intake of carbs will depend on your bodyweight but as a rule of thumb take your bodyweight and eat between 2 and 25 grams of carbs per lb of bodyweight.
Here we have presented a sample diet plan for ectomorph body type to promote muscle gain. Even if your body type is more mesomorphic youre more likely to reach this goal if you follow an ectomorphic-style diet that includes proportionally more carbohydrates less fat and moderate protein. Of all the three ectomorphs are the skinniest ones.
The best diet for an ectomorph is one that is higher in carbohydrates and calories. A big bowl of oatmeal makes a perfect breakfast for an ectomorph. Breakfast Banana and Raspberries Smoothie 348 calories or French Toast Total Calories 315 calories Midmorning Snack A handful of dried fruits and nuts 350 calories.
Sample Diet Plan for the Ectomorphic Body Type Below weve outlined a sample daily meal plan an ectomorph aiming to put on muscle and lose body fat. You need to eat eat eat. Youll consume macros designed for the slender ectomorphic body type lack of muscle lack of fat whether you are a natural ectomorph or not.
If youre eating the right calorie-dense foods there is no excuse for not meeting your calorie needs every day as an ectomorph. The best diet for an ectomorph is higher in calories and carbohydrates. Its okay to indulge in some junk food here and there but the emphasis should be on quality sources of protein fat and carbohydrates.
The truth is a healthy diet and exercise are just parts of your optimal health and wellness plan not the whole thing. These characteristics differ from the other two body types. Below are a series of easy steps to achieve a wholesome ectomorph female or male diet 14.
Approximately 50 to 60 percent of calories should come from carbs 25 percent from protein and 25 percent from fat. Being an ectomorph isnt easy. 50-60 calories should come from the carbohydrates 25 from protein and 25 from fat.
Eat Whole Foods Consistently Whole foods such as freshly harvested vegetables and fruits beans legumes whole fish fresh meat and poultry whole grains nuts seafood and seeds will go a long way in helping you achieve a healthy body. Your body type whether its ectomorph mesomorph or endomorph plays a. It is better to eat every 2 to 4 hours.
Catudal says the ideal diet for an ectomorph is one that is higher in carbs 45 percent of calories and protein 35 percent of calories and lower in fat 20 percent of calories. 2 fists of vegetables at each meal. An Ectomorph body type can tolerate carbohydrates and even do well on them.
And when youre finished eat some more. People with an ectomorph somatotype have higher metabolisms which means they can eat. They are usually identified by their small frame light build and lean muscle mass.
People with this body type require moderate amounts of protein and less fat. Characteristics of the Ectomorph Body Type. In addition you can even get personalized recipes that fit your macros for every meal.
In terms of macronutrient carbs protein fat breakdown Catudal suggests ectomorphs eat a 45-35-20 split of carbohydrates protein and fat. Smoothie with oats bran cereal milk egg whites almond butter natural peanut butter natural honey whey protein Meal Two. The human body is classified into three types Ectomorph Endomorph and Mesomorph.
A diet rich in sugar and trans fats foods may increase your risk of heart disease. You get calorie macro targets as well as a daily meal menu.
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