Ectomorph Diet and Workout Plan

How To Gain Weight As An Ectomorph

When you’re an ectomorph it can feel like you can’t gain weight no matter how hard you try. And if you do gain weight you get “skinny fat”, instead of lean and muscular.

In this article, you’ll learn why it’s so hard for ectomorphs to bulk up. And how the ectomorph diet and workout plan will help you add pounds of lean muscle.

Ectomorph Diet And Workout

You Might Be An Ectomorph If…

  • Your thumb and middle finger overlap when wrapped around your wrist

  • A size medium shirt fits loose

  • You lose weight when you don’t watch what you eat

  • Skinny jeans fit comfortably

Even if you only relate to 1 or 2 of these statements, you could still be part ectomorph. Actually, you’re 4 times more likely to be a hybrid body type known as ecto-meso.

But if you’re still not sure, you can take my free body type quiz.

Take This Quiz to Reveal Your True Body Type

ectomorph body type chart

The Ectomorph Diet And Workout Plan

The advice to eat less and move more is a myth. In fact, it’s the exact opposite of what ectomorphs should be doing!

Instead, you often need to slow down & eat up. Let me explain.

Step 1. Slow Down

In most cases, ectomorphs are “go-getters” – very active both physically and mentally. You tend to think and move quickly.

But all this activity is not ideal for muscle gain. That’s why ectomorphs need to focus on slowing down their busy work and training schedules.

Ectomorph Workouts

In order to gain muscle, workouts must be intense to stimulate growth. But not so intense that you can’t recover before the next session.

Therefore, ectomorphs should do the minimum work required to stimulate growth. That means short but difficult workouts 45 to 60 minutes in length. Then get out of the gym and rest!

How to Build More Muscle In Less Time

With this in mind, you should allow 24-72 hours between workouts. And limit training to 3 to 5 days per week depending on your ability to recover.

Should Ectomorphs Do Cardio?

Ectomorphs tend to excel at aerobic exercise due to their light frames. However, cardio is an inherently catabolic activity. That means it’s counterproductive for muscle gain, particularly for ectomorphs.

Also, cardio burns even more precious calories. So limit it to 20 minute sessions 3 times per week. Or eliminate cardio completely for periods when you want to maximize muscle gain.

Keep Calm & Rest

Along with overactive bodies, ectomorphs may have overactive nervous systems. In other words, the “high strung” personality type where you feel like you can’t take a break.

This fight or flight mentality keeps you in a catabolic state even when you’re not active. Therefore, ectomorphs need to chill out. Take a few moments each day to give your mind a break.

In addition, make sure you get plenty of quality sleep. At least 7 hours per night, but preferably 8 to 9.


Step 2: Eat Up

As an ectomorph, you have a healthy appetite. And you probably feel like you already eat a lot.

In reality, if you struggle to gain muscle, then you’re still not eating enough! And it may surprise you how much you actually have to eat to gain weight. Even after you slow down.

Ectomorph Calorie Intake

When your goal is weight gain, you have to eat more calories than you burn. Sounds simple enough, right? But to do this, you need to know how many calories you burn.

Of course, you burn some calories through activity. But most of the calories you burn come from your metabolism. And ectomorphs have a genetic predisposition towards a higher metabolism.

As a result, what may be a calorie surplus for a larger person, could be a calorie deficit for you!

Find Out If You Have “Faster” Metabolism Than Normal

Carbs & Protein

Carbohydrates are your body’s easiest source of energy. And ectomorphs burn carbs like jet fuel.

So it’s important to keep your fuel tank full. Because when you run out of carbs, your body can break down muscle for energy.

Furthermore, eating high carb foods releases insulin. A hormone that signals your body to build up instead of break down.

When you combine carbs and protein, your body is more likely to be in an anabolic state. And that’s when muscle gain happens.

Find Your Ideal Macro Targets for Muscle Gain

How I Know the Ectomorph Diet Works

It turns out I have the ectomorph body type too. As a freshman in high school, I was a feather-light 117 lbs. Not exactly genetically gifted for weight gain.

However, once I started eating for my body type, I unlocked my potential. And I gained as much as 32 lbs in 32 weeks without drugs. Since then, I’ve used the same system to help 1,000’s of other skinny people gain weight. And I can help you too.

Get The Ectomorph Diet Plan

With a body type specific diet plan you’ll know exactly what to eat to gain muscle. You get calorie & macro targets as well as a daily meal menu.

In addition, you can even get personalized recipes that fit your macros for every meal. So you don’t even have to track calories or macros. All you have to do is eat.

ectomorph diet plan example
  • Transform your body with goal-specific calories & macros
  • Easily plan meals with a daily menu built around your schedule
  • Simplify meal prep with delicious recipes formulated to fit your macros
  • Make better food choices with a grocery list right on your phone
  • Get instant access to your online dashboard
Customize Your Meal Plan

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