Nutrition for an ectomorph to gain muscle. Training and nutrition for an ectomorph

Sports nutrition for people of different builds is somewhat different. There are three somatotypes of body type - ectomorph, mesomorph and endomorph. Let's consider how an ectomorph should eat in order to gain body weight when playing sports.

Why is it difficult for an ectomorph to gain weight?

People of this type have a thin physique with poorly developed muscles and practically no fat. They have an accelerated metabolism, which consumes a lot of energy, and there is simply no energy left for muscle growth. If an ectomorph manages to pump up his muscles, then he looks very aesthetically pleasing.

Video: about the ectomorph somatotype

Diet

Ectomorphs need to eat more densely than other types. An accelerated metabolism burns a lot of calories quickly. With regular training, this process occurs even more intensely.

Did you know? The basics of somatotyping and forecasting human development according to his type were developed by the American psychologist Professor W. Sheldon. Based on many years of research, he compiled tables that can be used to predict weight changes in men and women depending on somatotype, age and height.

Calculation of calorie needs

There are special methods for calculating recommended calories per day, based on age and gender.

For the stronger sex these are the following calculations:

• 8–30 years (0.0621* weight + 2.0357)*240 kcal;
• 30–60 years (0.0342* weight + 3.5377)*240 kcal;
• 60 and above (0.0377* weight + 2.7545)*240 kcal.

For the weaker sex, calories are calculated using these formulas:

• 18–30 years (0.0630* weight + 2.8957)*240 kcal;
• 30–60 years (0.0484* weight + 3.6534)*240 kcal;
• 60 and above (0.0491* weight + 2.4587)*240 kcal.

And this is not the whole calculation. The final amount of daily calories also depends on physical activity.

Activity level calculation

An ectomorph can lead a different lifestyle - sedentary, sometimes sometimes be active, or consistently experience strength loads. The coefficient by which we multiply the result depends on this.

Important! An ectomorph needs to sleep at least 9 hours every day to restore their strength.

For an ectomorph, depending on activity, it is as follows:

• low - 1.4;
• average - 1.7;
• high - 2.

For example, a complete calculation of calories taking into account the activity coefficient for a young guy of 25 years old and weighing 63 kg, leading an active lifestyle, will look like this: (0.0621* 63 + 2.0357)*240 kcal*2=2855 kcal.

Diet

An ectomorph must consume a lot of carbohydrates to provide energy.

Did you know? One of the meals (especially important after exercise or at night) can be replaced with a homemade gainer: mix 200 g of cottage cheese, 100 ml of milk, one banana, 25 g of nuts and 5 tbsp in a blender bowl. l. oatmeal.

For a typical representative of this somatotype and if he has traits of other types, the ratio of BJU in the nutrition program to increase body muscularity should be as follows:

• proteins - 30%;
• fats - 20% (25% in ectomesomorph)
• carbohydrates - 50% (45% in ectomesomorph).

Squirrels

The following sources should be selected as their sources:

• lean meat. A bird (,), would be a good choice. You can eat lean parts of pork meat. Red meat must be present in the diet;
• And . Almost any will do - to your taste;
• eggs. Egg whites are an easily digestible dietary product;
• dairy products. It’s better to stick to low-fat fermented milk products (,). The composition of amino acids, calcium content and other beneficial substances makes these products desirable in different diets.

Carbohydrates

As their source, you need to use food with a low glycemic index:

• porridge. Buckwheat, rice, oatmeal and other cereals are perfect;
• vegetables. and other vegetables, especially those containing fiber;
• . It is better to focus on products made from durum wheat;
• fruits. Any to your taste. However, it should be noted that some of them contain a high amount of sugars, and it would be optimal to consume them in the morning and during training (before, during and after) to quickly replenish energy reserves.

Sweets and flour products should be avoided, as they are quickly digested and cause fatigue. In addition, such food negatively affects the pancreas.

Did you know? A person’s build was considered unchanged, but the emergence and popularization of bodybuilding in the 60s of the last century made it possible to change or adjust one’s type with the help of training and sports nutrition.

Fats

The following foods are good sources of fat:

• vegetable oils. Preference should be given. Since it contains more polyunsaturated fatty acids;
• egg yolks. Some athletes exclude them from their diet, but nutritionists do not recommend this, since they contain many useful substances, and their “harmfulness” has been greatly exaggerated;
• seeds., in addition to fats, contain fat-soluble vitamins and other beneficial substances. In addition, they also contain proteins necessary for muscles.

Trans fats and animal fats should be avoided. Fish oil is an excellent fat supplement to your diet, as it contains omega fats and vitamin D.

Video: how to gain weight as an ectomorph

Sports nutrition for ectomorph

Thin people find it difficult to build muscle, as they require an increased amount of calories and proteins to do so. Here sports nutrition, which has a great effect on muscle mass, can come to their aid.

Creatine

It is a necessary supplement for sports activities that require weight gain. This component helps accumulate ATP molecules in muscle fibers, which makes it possible to perform greater physical activity - perform more repetitions of exercises, use more weight and load on machines.

The most common type of creatine is monohydrate. It can be purchased at any specialized store that sells nutrition for athletes at a very reasonable price.

This element has a positive effect on increasing muscle mass and increasing endurance. It is recommended to consume approximately 5 g of creatine during the day, but it is better to divide this amount into several doses.

Gainer

These are special mixtures containing proteins and carbohydrates. The bulk of gainers contains whey protein and simple carbohydrates. It is not economically profitable to buy them, but you can prepare them at home from the appropriate ingredients.

There is a type of gainer that contains complex carbohydrates, namely amylopectin. This element refers to fast carbohydrates that do not cause a surge in insulin, that is, they do not lead to fat accumulation, but only contribute to the production of quick energy.

This gainer is perfect for ectomorphs. This product should be consumed before or after training sessions. During sports activities, the consumption of amylopectin is acceptable to replenish energy and enhance pumping.

To pump up muscles, simple food is not enough to supply the required amount of protein. In this case, an indispensable supplement in the diet is protein, which is contained in nutrition specially produced for athletes.
For ectomorphs, such nutrition is simply necessary to achieve the required weight. High-quality protein is needed when playing sports in increased quantities and is an important component of any athlete’s diet.

Whey protein promotes good and rapid weight gain. For a lean build, nutritious proteins such as egg, beef and casein are also suitable. For beginners, it is best to start with whey protein or combinations with it.

It is especially important to take whey protein after training and between meals. It is better to take casein just before bed.

Important! When purchasing proteins and gainers, you should pay attention to the composition of the product. If you are lactose intolerant, you should avoid purchasing milk-based products that contain whey, whole milk proteins or casein.

Online stores provide a large list of sports nutrition containing protein. Choose a product from a well-established brand with an acceptable pricing policy.

Video: how to choose protein

BCAAs

Taking BCAA supplements has a positive effect on people who lead an active lifestyle and play sports:

• increases the ability to synthesize protein;
• helps reduce catabolic phenomena in the body;
• burns fat deposits;
• helps the recovery process after physical activity;
• promotes insulin production.

The consumption rate of 5–10 grams recommended in the instructions for use of BCAAs for an ectomorph will not give a noticeable result. It is advisable to take BCAA with another amino acid - glutamine. It is especially necessary when taking vitamins and minerals.

Nutrition rules for gaining muscle mass

To increase muscularity, ectomorphs should adhere to the following rules:

• eat every 2-3 hours and have snacks in between, don’t forget to also eat at night. Since this somatotype of people often lacks appetite, food intake must be done through force;
• Don't take too much food at one time. Meals should be fractional, but without overeating;
• Most of the foods consumed should include carbohydrates and fats. These are pasta, cereals, bakery products, butter and vegetable oil, nuts;
• ensure protein intake at the rate of 2 g per 1 kg of total weight;
• do not forget about vegetables and fruits, which contribute well to the digestion process and provide vitamins and minerals;

  Important! Heavy physical activity in the gym contributes to a high consumption of vitamins and minerals, which leads to a decrease in the functions of the immune system. This negatively affects the athlete’s body and leads to frequent colds and infections, so experts recommend taking vitamin and mineral complexes throughout the year when constantly playing sports.

• include omega fats in the menu - flaxseed, olive and other vegetable oils, fish oil and fatty fish;
• Eliminate fast food, junk or heavy foods from your diet. But you can make pizza and hamburgers yourself using healthy ingredients;
• drink at least 3 liters of purified water per day. This will improve metabolic processes and promote muscle growth.

Video: weight gain nutrition for an ectomorph

Example menu for an ectomorph

Consider an example menu for an ectomorph in the following table:

It is not necessary to completely adhere to this menu; you can change its components. The main thing is to follow dietary recommendations and choose healthy foods.

Strength training, proper diet, and the use of sports nutrition can help ectomorphs gain muscle weight. You should correctly calculate daily calories and create a diet.

All people are individual. Some people gain muscle mass very quickly and easily, while for others it becomes a real problem. And most often it is ectomorphs who are “in no hurry” to get better. However, it's not all bad. Experts say that ectomorphs are quite capable of gaining muscle mass. But for this you need to adhere to the right nutrition and training program. So, let's look at the ectomorph. What recommendations should you follow?

Features of the body structure of an ectomorph

What kind of people belong to this category? An ectomorph is a thin person with narrow bones and a minimal amount of subcutaneous fat. Other distinctive features of this type include: narrow feet, hands, shoulders and long limbs. Ectomorph has long muscles with thin fibers

The body of such people has a high metabolic rate. It is rapid metabolism that prevents the formation of subcutaneous fat deposits. If such a person does not receive normal physical activity, then the excess number of absorbed calories is dissipated as heat. And this is a key point for gaining weight.

It is “thin people” who have a tendency to accumulate, but fat deposits do not form. This is why it is very difficult for an ectomorph to gain additional pounds. After all, his fat layer practically does not increase. However, at the same time, it is very difficult to gain muscle mass.

Scientists have studied the characteristics of such people. This allowed them to understand why ectomorphs have difficulty gaining muscle mass. It turns out that the body of “skinny” women, even with regular strength training, processes proteins very poorly. And it is this transformation that underlies the growth of muscle tissue.

Features of training

How to gain weight as an ectomorph? At first glance, this may seem like an impossible task. But it's not like that. An ectomorph may well gain muscle mass. But for this it is necessary to strictly adhere to programs designed specifically for people with a thin physique.

So, if you are interested in how to gain weight for an ectomorph, then check out these recommendations from experts:

1. Duration of training. The lesson should last about 1-1.5 hours. The muscle tissue of an ectomorph does not differ in endurance. Long-term training will ensure weight loss.
2. Number of classes per week. It completely depends on the type of activity you do. People who do not experience physical activity in everyday life are recommended to visit the gym 4-5 times a week. If you have hard work, 3 sessions are enough.
3. One muscle group can be worked out once a week. You should know that an ectomorph needs a lot of time to restore tissue.
4. No more than 3-4 approaches are recommended. Lean people who do more sets experience muscle fiber breakdown.
5. For small muscle groups, 8-10 repetitions are recommended, for large ones - 6-8. This is another important rule that an ectomorph must follow. The exception is the calves, which require more repetitions.
6. Between approaches there must be a rest of 1-2.5 minutes, sometimes more is possible. It is very important to take your time. The body must have time to recover between approaches.

Thus, a training program for gaining muscle mass for an ectomorph should be based on short, low-repetition exercises. And between approaches, a good rest is required.

Training program

Effective, targeted use of energy is the main point in ectomorph training. One intense workout should last no more than 45-60 minutes.

The training program for gaining muscle mass consists of 3 visits per week. Each day has its own complex, which includes basic exercises:

• bench press;
• squats;
• deadlift.

It is these exercises that trigger hypertrophy in a thin person, which is accompanied by increased production of hormones in the body necessary for gaining muscle mass.

Example training program

First day. To work your biceps and chest, do:

• bench presses - 4 sets of 8 repetitions;
• presses at an angle (lower, upper) - 4 to 10;
• biceps curl - 4 to 12.

Second day. Train your legs with the following exercises:

• squats with a barbell - 5 to 8;
• raises on toes - 3 to 20;
• Romanian deadlift - 4 to 12.

The third day. Working out the triceps and back with:

• deadlift - 4 to 12;
• close grip bench presses - 4 x 12;
• wide grip pull-ups - 4 sets, and do maximum repetitions.

Fourth day. A light workout on the legs and shoulders is done using the following exercises:

• military press - 4 to 12;
• leg press - 4 to 15;
• barbell rows to the chin - 3 to 12.

As you can see, this is a completely simple program for men. The main thing is to remember that every day should include basic exercises. At the same time, it is important to combine 3 loading workouts with a lighter session that must follow.

Daily regime

Thin people who are committed to increasing muscle mass need to take care of adequate rest. They definitely need to get enough sleep at night. They are recommended to rest for at least 8-10 hours.

Muscles begin to actively grow not during training, but during recovery. That’s why make sure they get as much rest as possible. In addition, remember, you cannot train muscle groups that have not had time to recover from the previous load.

Nutrition Basics

Of course, changes should also affect your diet.

Ectomorph nutrition is based on the following rules:

1. Your diet should be high in calories. Nutritionists say that you need to consume more than 2,500 calories per day.
2. Be sure to eat small meals. You can eat food from 6 to 12 times during the day.
3. Ectomorphs benefit from complex carbohydrates and proteins of animal origin. It is on them that you need to build your diet. Nutritionists recommend consuming the following carbohydrates: pasta, cereals. Pork, eggs, chicken, cottage cheese, milk, and kefir are considered the best animal proteins.
4. Immediately after class, it is recommended to support your body with a combination of fast proteins and simple carbohydrates. An ectomorph, exhausted from training, will perfectly replenish his strength with whey protein and a banana.
5. A full meal can be planned 1-1.5 hours after physical activity. In this case, the diet expands significantly. Animal proteins, complex carbohydrates, and vegetables are recommended.

Sample menu

The ectomorph's body can be compared to a giant cauldron, which can burn countless calories. That is why you should constantly add “fuel” to it - complex carbohydrates and, of course, proteins.

The diet may look like this:

First breakfast (at 6.30):

• oat flakes - 100 g;
• fresh milk - 250 ml;
• olive oil - 1 tsp;
• a little raisins - 60 g.

Second breakfast (plan for 9.30):

• chicken breast - 150 g;
• buckwheat porridge - 100 g;
• olive oil - 1 tbsp. l.

Lunch (the body must be satiated before training, approximately 13-14 hours):

• pasta - 100 g;
• piece of pork, veal or chicken breast - 150 g.

Snack (it occurs 1-1.5 hours before the start of class):

• bread - a couple of pieces;
• honey - 2 tbsp. l.;
• cottage cheese - about 150 g.

Second snack (planned after training):

• chicken breast - 100 g;
• any porridge (for example, rice) - 70 g.

• milk - 500 g;
• muesli - 100 g.

If you are really concerned about the question of how to gain weight as an ectomorph, then remember the main rule in nutrition. Anyone who wants to build muscle should not go hungry. Under no circumstances should you subject your body to such torture. If you neglect this recommendation, the body, which requires energy for its functioning, will begin to burn muscle tissue acquired with great difficulty.

Therefore, be sure to keep a chocolate bar, dried apricots, apple or nuts on hand so that you can always satisfy your hunger.

Features of training for teenagers

Many children during adolescence think about playing sports. They strive to make their figure more prominent and pump up their muscles. However, you should know that incorrect loads will not bring the desired effect. On the contrary, they can cause serious harm, causing problems with the spine and sometimes with vision.

Therefore, it is very important to consult with a specialist on how to gain weight for an ectomorph teenager.

1. From the age of 14 you can start doing exercises: pull-ups, abdominal swings, push-ups. They will ensure the definition of muscles.
2. A proper, carefully balanced diet is a prerequisite. Proteins of both plant and animal origin are especially important in the diet.

Conclusion

By following the recommendations described above, a thin person can significantly increase their muscle mass. At the same time, not only the weight of the ectomorph “grows”. Self-confidence appears and your mood improves. And, as a result, things improve significantly at work, at school and even in your personal life.

In this article we will look at everything you need to know about the ectomorphic body type, from proper nutrition and training to all the advantages of such an ectomorph over other somatotypes.

Ectomorph (or hard gainer) figures look like they just stepped off a fashion cover. These are slender and thin-boned people with long arms and legs, devoid of bulky fat and muscle tissue.

Ectomorphs are often distinguished by their fragile and delicate structure. They find it difficult to gain weight and build muscle tissue. Fashion models, ballet dancers and basketball players most often fall into this category.

Ectomorphs are famous for the following features:

• Thinness
• Thin bones and joint weakness
• Long limbs
• Linear rectangular silhouette
• Narrow shoulders
• Poorly expressed muscle relief
• Small chest and buttocks
• A small percentage of subcutaneous fat (without resorting to sports and low-calorie diets)
• The ability to consume any food without risking weight gain
• High metabolic rate and efficiency
• Difficulty gaining weight
• Hyperactivity
• Problematic muscle building

Ectomorphs among celebrities

Ectomorphic body structure is characteristic of the following famous actors - FOR MEN:

• Brad Pitt
• Bruce Lee
• Bradley Cooper
• Chris Rock
• Tobey Maguire
• Edward Norton

Among WOMEN-ectomorphs:

• Kate Moss
• Gisele Bundchen
• Nadya Auerman
• Audrey Hepburn
• Thandie Newton
• Cameron Diaz
• Whitney Houston
• Calista Flockhart

Ectomorph Problems

Despite the fact that ectomorphs are quite revered, and some even envy them, they also have to cope with their own problems. Often their bodies are shapeless due to lack of muscle.

Ladies with an ectomorphic physique cannot boast of a full bust, and are often not happy with their boyish appearance, dreaming of more expressive feminine curves of the body.

Men have difficulty building muscle and are often wiry. Therefore, it is obvious that they also have to work hard to achieve their goals. Due to lack of muscle mass, they weigh less than endomorphs and mesomorphs. When trying to gain weight, they have to fight hard for each new kilogram.

As the body ages, even the fastest metabolism begins to naturally slow down. This often leads to the fact that ectomorphs begin to gain weight, because they are not used to playing sports and controlling caloric intake. But on the other hand, this is a chance for men to build muscle, and for women to achieve the desired shape. For example, Brad Pitt has stopped being “subtle and sonorous” in recent years, however, the same can be said about Kate Moss.

Can an ectomorph gain weight?

Somatyping is the process of determining whether your body belongs to one of three groups: ectomorphic, mesomorphic and endomorphic.

This theory was first proposed by Dr. William Herbert Sheldon in the 1940s. Each of the somatypes can be characterized as follows:

1. People with ectomorphic body type naturally thin and fragile with a flat chest and poorly developed limb muscles. They can often eat enough without becoming fat. Extreme ectomorphs are often described as skinny.
2. Mesomorphs or people athletic build stocky, with a strong and muscular body. Representatives of this category find it much easier to gain weight than ectomorphs.
3. Endomorph people They easily gain weight (muscle or fat), but they have to work hard to get rid of excess fat.

What is the situation with fat burning among ectomorphs?

Literally every definition of ectomorphic body structure implies thinness. Although some insist that ectomorphs simply move a lot (highly active in everyday life or engage in physical exercise), but eat little.

I believe that ectomorphs can easily gain weight, especially after leaving adolescence. However, such people have a predisposition to thinness. This means they have a hard time developing muscles. Conversely, when there is a calorie deficit, the body breaks down muscle tissue.

How to get rid of fat for ectomorphs?

While proper caloric control is important in any fat loss program, ectomorphs should be especially careful, as not eating enough calories will lead to muscle loss (more likely than other body types).

Some people get rid of body fat by simply cutting back on calories. In the case of ectomorphs, any calorie restrictions must be carefully monitored. Cardio exercise will be the most effective way to burn fat along with muscle glycogen.

Some people will get the coveted six-pack abs with much more effort than others.

Advantages of an ectomorphic build

In addition to all the obvious disadvantages of skinny ectomorphs in terms of high-quality muscle building, they are also not without privileges compared to other body types.

1. The small seems significant: Due to the fragile skeletal structure of ectomorphs, even a small amount of muscle looks impressive. If, through hard training and self-discipline, such a person manages to build a little more quality muscle tissue on his thin bones, then such muscles will look more attractive, more defined, creating the illusion of greater volume, helping the athlete look larger than he really is.
2. Fat melts before our eyes: Ectomorphs have an accelerated metabolism, which makes fat burn much more efficiently. If too much fat deposits have formed during the mass-gaining stage, getting rid of them will not be difficult. It’s enough to simply reduce your caloric intake or increase your cardio load. Being, on the one hand, the property of every ectomorph, this is a double-edged sword, because this way you can lose the muscle tissue that you have built up with difficulty.
3. The ability not to deny yourself food: Due to their fast metabolism, ectomorphs should consume as many high-quality nutritious foods as possible to build and maintain muscle. For food lovers this is a big plus. While such regular feasting can sometimes become a chore, at least you won't feel deprived. Plus, it makes it possible to have cheat days without jeopardizing your training progress.
4. Deadlift: Although long limbs make some strength exercises difficult, including the bench press and squat, it is also the most obvious benefit when it comes to the deadlift. When doing this, long arms provide a major mechanical benefit, allowing you to handle significant weights.
5. Age only decorates: As we age, our metabolic rate decreases and fat tends to be deposited in our body more and more. Most people are not happy about this prospect. But for the skinny ectomorph gym-goer, this is a great opportunity to gain weight through muscle and switch to a more mesomorphic metabolic regime.

Many skinny ectomorph parinis do not see the positive aspects of their physique, which leads to a pessimistic mood and negative thinking. This worldview will not do you any good. It will only push you closer to what you are so desperately fighting. By obsessing over what you resist, you will only attract it into your life.

Of course, you would like to be more muscular. Who would refuse that? But to achieve this goal, you need to accept yourself as you are, where you are, and who you are. Only by coming to terms with the current state of affairs, and accepting yourself and your body, will you be able to objectively look at your life, and make a plan for your future activities, and follow it.

Acceptance of reality and a deep understanding of its true essence... This is the first step towards changing your perception of life.

You MUST stop focusing on the negative, and be grateful for the positive properties of an ectomorphic body type.

Diet and training program for mass for ectomorphs

Despite being underweight, ectomorphs often have a high percentage of subcutaneous fat with a lack of lean mass (muscle). Therefore, thin people who look “loose” without clothes are called skinny fats. When measuring the percentage of subcutaneous fat, the results of hardgainers may be no different from the results of representatives of the other two categories. Therefore, ectomorphs also need physical exercise to tone themselves and get a lean, strong shape.

If this is your goal, you need to increase your percentage of muscle tissue. Ectomorphs should focus on nutritious, high-calorie foods (nuts, sunflower seeds, dried fruits, starchy vegetables), and eat them as both main meals and snacks. Also, if you want to increase your weight, you can resort to a mass-gaining nutrition plan for ectomorphs.

For ectomorphs, diet plays a key role in building muscle tissue. As a starting point for caloric intake, they should multiply their weight in kilograms by 20-25. For example, a 63-kilogram athlete will need 2800-3500 Kcal per day.

Eat 6-8 times a day (including gainer shakes) with an interval of 2.5-3 hours. Proteins should make up 20-25% of total calories; carbohydrates - 50%, fats - approximately 20-25%. When preparing for bed, you need to reinforce yourself with food or meal replacements. Simple carbohydrates and sugars should be avoided or their consumption limited.

Give preference to foods that have a low glycemic index, such as brown rice, whole grain pasta, yams, oatmeal, sweet potatoes, and whole grains. Supplement your diet with a quality multivitamin and mineral supplement. Higher fat sources should include olive oil, peanut oil, canola oil, nuts and seeds, vegetable oils (safflower, corn, sunflower, and cottonseed oil), fatty cold-water fish (salmon, mackerel, herring), flax seeds, flaxseed oil, and walnuts. nuts.

If you are unable to get better, consult your doctor to rule out possible medical causes. For example, people with hyperthyroidism tend to lose weight and are unable to gain weight, as well as being hyperactive and restless.

Nutrition program for weight gain

Without a doubt, the training program you follow in the gym plays a key role in achieving bodybuilding progress. Intense strength training is the main stimulus that triggers the muscle building mechanism, as well as the first stage of the entire process.

However, proper nutrition is no less important. Without it, you will never achieve results.

This is extremely true for those who consider themselves an ectomorph.

This basically means that you have a high metabolic rate, have trouble gaining weight, and need a higher calorie intake.

Without paying due attention to the quality and quantity of food you eat, you will either slow down your progress or not achieve it at all.

With that great introduction, we get down to business to teach you how to create your own “ectomorph diet” for big muscle gains and increased strength.

I'll start by laying out the basic principles of nutrition, and then at the end of the article I'll provide links to specific, detailed plans that you can follow.

Calories

Calorie intake is a key aspect of the entire nutrition program.

At their core, calories are energy. To build muscle, you must create a "calorie surplus" by eating more calories than you can burn in a day.

This will provide you with additional building material for the formation of new muscle tissue.

This factor is critical. Without excess calories, you won't gain an ounce of weight.

However, moderation is needed here too. Mindlessly stuffing yourself with thousands of calories every day is far from a smart decision. Your body can only produce a limited number of muscle fibers per day. Therefore, excess calories will simply be stored in the fat depot.

The optimal level of calorie intake is determined individually based on many different factors such as age, height, weight, activity level, etc.

As a simplified way to calculate this figure, simply multiply your weight in kilograms by 17-20.

This will give you a reliable caloric intake that you can aim for every day to build muscle without the risk of overdoing it.

Product selection

Now that you have laid the foundation by calculating your individual calorie intake, you must reach this level by combining the 3 main macronutrients in the correct proportions: proteins, carbohydrates and fats.

Keep in mind that one gram of protein contains 4 calories, one gram of carbohydrates has 4 calories, and one gram of fat is equivalent to 9 calories.

Let's look at each of the macronutrients separately, discuss their role in the body, and also find out what healthy foods contain them.

Protein

Protein has a central function in building and repairing muscle tissue. It is also the single most important macronutrient for those looking to build muscle.

The best protein sources have high biological value (meaning that your body will absorb and utilize a larger proportion of the total protein contained) as well as an optimal amino acid composition (they include a large number of specific amino acids that actively stimulate muscle growth).

Excellent protein products that meet all these criteria are presented:

• Lean red meat (steak or ground beef)
• Lean poultry (chicken or turkey)
• Fish (any type, such as salmon, tuna, halibut, cod, tilapia, etc.)
• Seafood (any kind: crabs, lobsters, scallops, shrimp, etc.)
• Lean pork
• Eggs
• Skim milk
• Cottage cheese
• Whey protein

Carbohydrates

Carbohydrates provide energy to your brain and muscles so you can carry out daily activities and exercise. The lion's share of your daily caloric intake (about 50-60%) should come from carbohydrates.

The ideal carbohydrate foods for your ectomorphic menu are rich in fiber, vitamins and minerals. In other words, preference should be given to unrefined, minimally processed carbohydrates.

Supplement your diet with the following sources:

• Fruits
• Oatmeal
• Potatoes
• Buckwheat
• Pasta (pasta)
• Bread
• Whole grain cereal
• Risk
• Quinoa
• Vegetables

It is permissible to include some “sugar” carbohydrates in the diet (for example, cookies, chocolate and other sweets), provided that they make up no more than 10-20% of the total amount of carbohydrates consumed.

Fats

Adequate amounts of fat will provide your body with additional energy, optimize testosterone levels (the main hormone that affects muscle growth), improve your mood and brain activity, and protect your joints.

Try to enrich your daily diet with several servings of one of the following foods:

• Orekhov
• Natural nut butters (peanut, almond, cashew, etc.)
• Seeds (flax, pumpkin, etc.)
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Healthy vegetable oils (olive, flaxseed, fish oil)
• Avocado

So, you already know your calorie intake and you also understand the importance of proteins, carbohydrates and fats in your diet.

Below you will find a menu option for daily nutrition, indicating which foods to eat and in what quantities, based on your individual calorie needs.

Sample menu for the day

• first breakfast: 50 grams of buckwheat (dry), 2 chicken eggs, 100 g of meat, poultry or fish, 200 g (1 glass) of milk, kefir or low-fat yogurt, 1 piece of black bread (all this is approximately 52 g of protein) ;
• second breakfast: a bowl of porridge (not instant), 200 g of milk, kefir, low-fat yogurt or juice (15-20 g of protein);
• lunch: a plate of soup, 200 g of meat, poultry or fish, 1-2 pieces of black bread (42-45 g of protein);
• afternoon snack: 100-150 g of cottage cheese, 1-2 tablespoons of honey, 1 piece of black bread (20 g of protein);
• dinner: 100 g muesli, with milk (15 g protein)

Mass Gaining Training Program

Although this program is designed for those with an ectomorphic build, it will also be useful for representatives of other categories as an alternative to the usual training.

Training program overview

Description of the training

An ectomorph is a lucky body type, not burdened with excess body fat. But the problem is that the body naturally burns a large number of calories every day. To gain weight, these people will have to increase their caloric intake to the point where they begin to steadily gain a pound each week.

Notes on training

• Aerobic activity should be reduced to a minimum.
• Warm up with cardio exercises for 5-10 minutes.
• Stretch strained muscles after exercise.
• Finish your workout with 5-10 minutes of cardio.
• Do repetitions of each exercise in a 2-1-2 second pattern.
• Rest between sets for about 2 minutes.
• Take a 3-minute break between exercises.
• Reduce training duration as much as possible.
• Sleep at least 8 hours a day.
• Train your abs on Mondays and Wednesdays, or Wednesdays and Fridays.

Weekly training schedule

Wednesday – rest day

Saturday and Sunday are days of rest

To build muscle mass, ectomorphs need a special approach to training and nutrition. You can learn more about them by reading this article.

Ectomorph: nutrition and training program

First, it’s worth figuring out who is called by this word. Ectomorph is a special person who was described by the American professor William Sheldon. To put it simply, this is a person who is characterized by a low level of strength and small muscle volume. People of this type are quite tall and thin, with thin bones and low levels of subcutaneous fat.

Features of ectomorphs

An ectomorph is a body type that has both advantages and disadvantages. You can learn in detail about the features of its structure in this part of the article.

Perhaps the main problem of an ectomorph is the difficulty of gaining muscle mass. It is very difficult for such people to build muscle. This is due to the fact that ectomorphs have rather thin and long muscle fibers that contract very slowly.

But at the same time, ectomorphs (unlike endomorphs) can maintain their normal weight and have relief forms without any problems. This is due to the fact that the metabolism of a typical ectomorph is not prone to liposynthesis (fat accumulation). Therefore, ectomorphs certainly do not face excess weight.

Optimal loads

In this part of the article we will learn what an ectomorph training program should look like. Such people are not prone to gaining muscle mass. Therefore, in order to speed up the process as much as possible, you need to use a special training system.

The most effective training program for an ectomorph is a shortened one. In accordance with it, you need to train three times a week, working out all muscle groups in turn. Such a system will allow the ectomorph to gradually gain weight and strength. The optimal training duration is 45-60 minutes.

The main goal is to work out the muscles as much as possible, which, in turn, will lead to the release of anabolic hormones, thanks to which active muscle gain will begin. The ectomorph's training program for mass should be maintained in a strength style. That is, you must work with large (specifically for you) weights to failure. But remember that you must observe impeccable technique. It will take quite a lot of time to develop it.

for an ectomorph male

Now let's move on to specifics. As mentioned above, in a week (3 workouts) an ectomorph should work out all muscle groups. The ectomorph training program has a lot of nuances. In this part of the article we will look at what and on what days it is best to focus on.

At the beginning of the week (presumably Monday or Tuesday) it is best to train the largest and most expensive muscle groups. Which one is the biggest? That's right, legs. Therefore, at the beginning of the week, you should work this muscle group thoroughly in order to release as many anabolic hormones into the blood as possible, which will affect the development of the entire body.

In the middle of the week (Wednesday or Thursday) it is worth working on the back and deltoid groups. Alternate exercises with each other so as not to overload specific muscle ligaments. For example, if you just did back exercises, then the next set should focus on the deltoids.

Well, at the end of the week you need to do your chest and arms. These muscle groups do not load the body as much. Therefore, leveling them up will be an excellent end to the three-day split.

Exercises

In this part of the article we will look at the most effective exercises for an ectomorph. To work out all muscle groups well, you need to use mainly basic exercises. They simultaneously engage several muscle groups, due to which more anabolic hormones are released into the body, which are the “builders” of our body. Sometimes it’s worth “dilute” the base with the help of isolating exercises, which will allow you to work each muscle group better and in more detail. Below we will look at what an ectomorph training program should look like.

The best ones for legs are deadlifts too. Squatting with a bang develops the quadriceps and other smaller muscles. Deadlift (also known as helping to pump up the buttocks. In addition to these two exercises, you can add a couple of isolation sets for the legs. For example, leg press in the machine, hyperextension, etc.

Deadlifts are great for working your back. This is a delicious compound exercise that targets both large and small muscle groups. Also an equally effective basic exercise for the back is wide-grip pull-ups. If your muscles do not yet allow you to do pull-ups, you can replace this exercise with As for the deltoids, the best exercises for them are barbell rows and standing presses.

The main exercise for the pectoral muscles is the bench press. In addition to this exercise, you can add dumbbell flyes and dips to your program. The best option for pumping up the triceps is the French press. As for the biceps muscles, biceps curls are perfect for their development.

Don't forget that every workout should begin with warm-up exercises. Remember that a good warm-up significantly reduces the risk of injury. Never take on the working weight right away. Otherwise, you risk damaging your tendons and ligaments. First you need to perform a couple of warm-up approaches. Let's say you're going to do a bench press. Your normal working weight is about 40 kg. Before you take it on, you should perform 1-2 sets with a weight of 20 kilograms or less. This will warm up the muscles and prepare the body for further stress.

Program for Beginners

The training program for a beginner ectomorph should be different from that of a more experienced athlete. First of all, if you just started working out, forget about isolation exercises. The base is your salvation from thinness. Perform exclusively basic exercises (bench press, deadlift, squats, parallel bars, pull-ups, etc.). Also, if you have just started training, it is worth working on your technique. It is best to address this question to a trainer who will teach you how to perform all the exercises correctly.

Nutrition

Let's consider the optimal nutrition for an ectomorph. Since hormones are our “builders,” food is our “building blocks.” Nutrition for weight is very important for an ectomorph. Therefore, in order to quickly gain muscle mass, you need to pay special attention to your diet.

The first thing you need to do is divide your meals into 6-8 meals a day. You should eat every 3-3.5 hours throughout the day. About 50% of your diet should be carbohydrates, 25-30% protein and 20-25% fat.

Eat foods that have a low glycemic index. These include durum pasta, brown rice, potatoes, oatmeal, etc. The above products consist almost entirely of slow (complex) carbohydrates. They saturate the body with energy gradually and satisfy the feeling of hunger for a long time.

It is best to consume animal proteins, as they contain more nutrients and are better absorbed. A huge amount of protein is found in chicken breasts, eggs, beans, and dairy products. Particular attention should be paid to cottage cheese. This product, in addition to being an excellent source of protein, suppresses catabolic reactions. Therefore, cottage cheese must be included in your daily diet. It is best to use it before bed, as it does not burden the stomach and is easily absorbed.

Excellent sources of polyunsaturated fatty acids are fatty fish (salmon, herring, mackerel and others), nuts (walnuts, peanuts), and vegetable oils. These products contain many “good” fats that have a positive effect on the human body.

Caloric content of the diet

The amount of calories consumed also plays a fairly important role. If you want to gain weight, you need to ensure that the number of calories you consume exceeds the number of calories you burn per day.

To make sure that you are consuming enough calories, you can create a so-called In it, you need to record everything that was eaten during the day and calculate the total number of calories.

You can find out how many calories you need to consume per day to gain weight using a simple formula: your weight (in kilograms) * 30 = x + 500 kcal.

For example, if you weigh 70 kg, then you should consume at least 2600 calories per day. However, it is worth taking into account the individual characteristics of your body. Some ectomorphs have a much stronger metabolism, and it is unknown how much nutrients will be absorbed. Therefore, if necessary, you can gradually increase the number of calories consumed.

Sports nutrition

Some people fail to eat on time due to strict work schedules. But you can’t skip meals during targeted weight gain.

What to do in this case? You need to purchase sports nutrition. It includes everything you need to gain weight. Sports nutrition (gainers, proteins, etc.) has a balanced composition and does not require much time to prepare. Therefore, specialized supplements are a busy person’s best friend.

The main problem of ectomorphs that prevents them from gaining muscle mass is their fast metabolism. The body instantly burns the calories received, so representatives of this type look not just slim, but thin and “dried.” People of this physique are advised to adhere to a special diet, be sure to visit the gym, and do not forget about rest.

How quickly the weight of an ectomorph will increase depends on the diet. Nutrition should be high in calories and at the same time balanced, so that an attempt to improve your appearance does not cause health problems.

The daily calorie requirement is calculated using the formula: Current body weight is multiplied by 50, in some cases by 60, if the ectomorph’s weight varies between 40–55 kg.

It is necessary to consume from 2500 kcal daily, gradually increasing the figure to 3000–3500 kcal.

Proteins account for 25% of the diet, fats – up to 15%, and the remaining 55-60% goes to carbohydrates. The body will receive sources of energy that can be spent on sports or something else, plus building material for increasing muscle volume.

Protein suppliers will be:

• eggs (4–5 per day);
• low-fat dairy products: yoghurts, kefir, fermented baked milk and milk (from 1 l);
• low-calorie cottage cheese (up to 0.5 kg per day);
• dietary fish (300–400 g);
• legumes: soybeans, lentils, beans and others;
• plus meat: chicken, beef, turkey and rabbit are recommended.

Bad choice:

• processed and hard cheeses;
• semi-finished products, sausages and sausages;
• pork and lamb, which accumulate fat rather than muscle.

Good sources of carbohydrates:

• nuts: walnuts, pistachios, hazelnuts, pine nuts, almonds with cashews and others (100–150 grams);
• fruits: bananas, especially in combination with milk, grapes, apples, pears and various berries (up to 300 g per day);
• vegetables, both raw and stewed or boiled. Corn, potatoes, beets and carrots, spinach and a variety of salads (up to 250–300 g per day) are suitable;
• cereals: buckwheat and oatmeal, wheat and semolina, plus durum pasta;
• bread, black and with bran is recommended, white bread is not so healthy.

Bad choice:

• fast food;
• sweets;
• a lot of sugar;
• jam;
• Bakery.

The body should get fat from fish: salmon, mackerel, flounder and others. You can eat river varieties and seafood. It is recommended to reduce the amount of butter, sunflower and olive oil, and avoid lard and margarine.

Tip: Fiber is good because it improves digestive processes. But it is better for ectomorphs to focus on animal products, and not get carried away with fruits and vegetables, because they do not contribute to muscle gain.

1. There should be from 5 to 8–10 full meals per day. The portions are small so that the stomach has time to digest the food.
2. If you urgently need to gain weight, it is recommended to eat cottage cheese or chicken fillet 2-3 times at night; you cannot do without protein shakes and special supplements.
3. Drink up to 3 liters of liquid per day, otherwise the dehydrated body begins to lose kilograms earned by hard work.
4. Before going to bed, be sure to eat a pack of cottage cheese to protect your muscles from destruction.
5. To increase appetite, it is recommended to take echinacea tincture. Sweet apples, oranges and pears cause hunger.
6. Before training, it is useful to eat a portion of porridge or drink a protein shake, and be sure to feed the body after physical activity. If the body does not have enough energy, the muscles suffer first, and only then the fat layer.
7. You need to eat through force, even if you have no appetite. Despite the absence of hunger, the ectomorph’s body regularly requires calories, so you will have to literally cram food into yourself.

Tip: It is recommended to weigh yourself weekly and record the results in a special notebook. Body weight should increase by at least 800 g in 7 days. If this does not happen, you need to consume more calories.

Menu for weight gain

To get 50 g of protein at breakfast, you will have to eat 2 eggs, boiled or in the form of a steam omelet, a 100-gram boiled chicken breast with a piece of black bread in one sitting, and finish the meal with a glass of milk or yogurt.

After 2 hours, add a bowl of porridge, avoid instant varieties, plus milk or kefir, you can replace it with natural juice. That's an extra 15g of protein.

Lunch should be hearty: a portion of soup, maybe fish or with meatballs, 100 g of chicken or beef, or steamed salmon. Have a snack with black bread, up to 100 g. Plus 40 g of protein in the piggy bank.

Have a snack at 16.00 - 17.00 with cottage cheese (150 g) with a spoonful of honey and Borodino bread. This afternoon snack will cost about 20 g of protein.

Have muesli (100 g) with milk or yogurt for dinner. Before going to bed, eat 250 g of low-fat cottage cheese. Total 30–40 g of protein.

Tip: You can’t bring a bowl of soup or a thermos of borscht to work; in this case, sandwiches with bran bread, salmon or cottage cheese will help out. An alternative is protein bars or shakes plus bananas and grapes.

Professional athletes use a variety of dietary supplements and drugs that stimulate the absorption of nutrients and muscle growth. Ectomorphs are recommended to enrich their diet:

1. Multivitamin complexes that will increase endurance and provide the body with all the necessary components for an active life.
2. Protein gainers to provide the body with building materials for the production of muscle tissue.
3. Creatines replacing carbohydrates. The supplement replenishes energy reserves spent during training.
4. Digestive enzymes that promote the absorption of nutrients and normalize the functioning of the gastrointestinal tract.

There are stimulants of endogenous testosterone, which is responsible for building muscle mass: Ecdysterone, Tribulus and Ecdisten.

Important: Digestive enzymes cannot be taken constantly, otherwise the stomach and intestines will become unaccustomed to working independently. When deciding to introduce any supplement into your diet, you must strictly follow the recommendations written in the instructions.

An ectomorph should go to the gym no more than 3 times a week. Muscles recover slowly, so excessive loads lead to weight loss rather than gain. The first day can be devoted to training the chest with triceps and abs. The second is for the back and biceps. The third is for the legs and abs, you can add exercises for the shoulders.

• lying on a horizontal and inclined surface;
• French variety and narrow grip;
• push-ups, preferably on parallel bars, and triceps extensions with a vertical block;
• dumbbell raises in a lying position;
• raising the body on a special bench or exercise machine.

Second day
Required traction:

• to the chest with the upper block in a sitting position;
• Bent over barbells with both hands;
• deadlift;
• dumbbells with each hand separately, with inclinations.

For biceps:

• classic barbell lifts, and with an overhand grip;
• dumbbell raises with supination.

Third day
With barbell:

• standing chest press;
• shrugs;
• squats.

With dumbbells:

• seated press;
• swing your arms.

To pump up your legs, you need:

• perform toe raises using special exercise machines;
• do presses with lower limbs;
• raise your legs while lying down.

1. The duration of the workout should not exceed 1.5 hours. Otherwise, the body, not accustomed to intense exercise, will begin to lose weight.
2. Visit the gym three times a week, dedicating each workout to a separate muscle group.
3. The maximum number of approaches is 4. If more, catabolism starts in the body, which leads to the breakdown of muscle fibers, which means weight loss.
4. Be sure to rest 1.5–2 minutes between approaches. An ectomorph is advised not to rush, especially at the initial stage, so as not to overload the body. After squats and other heavy exercises, you can rest for 3 minutes or longer.
5. For large muscle groups, it is recommended to do 6 to 8 repetitions, for small ones you can increase to 10. Only the lower legs and trapezius are trained intensively.
6. At the initial stage, training is based on basic exercises designed to gain mass. After 6 weeks, you can add a few insulating ones to create a more sculpted body contour.
7. You should not skip the warm-up and cool-down, which last from 10 to 15 minutes.

Lazy ectomorph – happy ectomorph

The body needs rest after intense exercise with heavy weights. During exercise, microscopic muscle fibers are torn, and during the rest period they are restored and gradually increase in volume.

What's useful

1. Walking after work helps you relax and enriches your blood with oxygen. Growing muscles need rest and nutrition.
2. A visit to the pool, but no 2-kilometer swims. It is better to splash around with pleasure, or lie still in the water to relieve tension in your limbs and back.
3. It is recommended not to deny yourself small joys and watch TV series or movies with a bowl of grilled turkey.

Important: The main task of an ectomorph during rest is to spend a minimum amount of energy. Move only when absolutely necessary so that the resulting calories are deposited in the subcutaneous layers.

What is harmful
You can’t work 1.5 hours in the gym on Monday and then go boxing or go for a bike ride with friends on Tuesday. An ectomorph who is actively involved in football and aerobics, plus attends martial arts clubs or likes to roller skate, deprives his own muscles of the opportunity to recover. The fibers are constantly exposed to stress, so they not only do not grow, but also decrease in volume.

It is recommended to give up athletics and cycling for a while, and focus exclusively on barbells and dumbbells. After 3 months of active training, you can gradually return to previous hobbies, add flexibility and stretching exercises.

1. 8–10 hour sleep is useful, during which the body recovers and gains energy. A tired body consumes more calories to stay active.
2. It is recommended to sleep after a hearty lunch, for 30–50 minutes.
3. Stress is a bad helper when gaining weight. You can get rid of irritability and tension with the help of yoga or tai chi.

Ectomorphs are the lucky ones who have been blessed by nature with a fast metabolism. They don’t have to worry about being overweight, and thanks to proper nutrition and exercise, they instantly turn into slender and seductive Apollos.

Video: ectomorph or how to pump up a skinny person