If you start your diet with this 3000 Calories Sample meal plan, you will definitely feel the difference in few days.
Instead of using mass gainers, I would suggest you use a better source of complete protein like whey protein and casein protein. Relying entirely upon weight gainers may prove to be fatal in the long run. Although weight gainers are rich in calories, nonetheless, they are fully loaded with sugars and artificial additives.
It will be better if you to avoid all sorts of weight gainers. Above all, protein shakes can help ectomorphs attain their daily calorie target with ease along with whey protein, add ingredients like peanut butter, oats, yogurt and fresh fruits to your protein shake. Firstly, protein shakes (especially the ones made-up with high-quality whey isolate) are among the finest ways to increase the protein intake. Though some people said, protein shakes are just for superior bodybuilders and athletes? Average skinny individuals can also use protein shakes for his benefit in many ways. This way, not only you will be able to keep the height of energy levels throughout such (that) day but also ease the process of gaining weight which may be a difficult task to accomplish otherwise. It would be of advice to keep breakfast, lunch, and dinner as main meals and adding healthy snacks to the diet between each of these meals. Out of these meals, you have to at least eat three major meals and three small meals or snacks. Once you are on an ectomorph diet, you will have to eat at least 6-8 meals daily and that too at frequent intervals.
Hence, ectomorphs are advised to avoid such foods and choose high calorie-dense foods like dried fruits, meat, fish and whey protein.Įat Frequently. Well, truthfully, eating three meals a day won’t work at all.
Ectomorph how to cut bodybuilding full#
For instance, a small cup of cooked oatmeal contains just about 100-120 calories but proves very effective in suppressing hunger and will make you feel full quickly when consumed. Having said that, it’s essential for ectomorphs to put into consideration the calorie density of the food they are eating.īeing an ectomorph, you may decide to skip all the food items with a low-calorie density such as food items you need to consume in massive quantity to make considerable calorie gains. If the value of both the intake calories and expenditure are equal, then you gain almost nothing.Įat Food with High Calorie. Taking a cue from the principle aforementioned, It is a must for an ectomorph to eat enough food daily. Once you know your gross calorie intake rate, it’s time to calculate your daily calorie expenditure with the use of Calorie Calculator.
You can use Myfitnesspal Calorie Chart for the same. To begin with, do the estimation of a total number of calories you consume daily. Unlike the popular people’s belief, tracking calories is as important for ectomorphs as those on a weight-loss diet. Now that you know the main characteristics of ectomorphs and whether or not you fall into this category let’s move ahead to next step.Įat Surplus (Excess) Calories. For ectomorphs to gain more muscle and put on weight, they will have to increase their consumption of calories than they usually do. 3000 Calories Sample Ectomorph Diet – Muscle-Building Meal Plan for Weight Gain Ectomorph Diet Plan Principles Since you have a high metabolism as a hard gainer, the worst thing you can do if you want to gain mass and build lean muscle mass quickly is restricting yourself from eating carbohydrates.Ĭarbohydrates are very essential for muscle building, and a lot of hard gainers and skinny individuals don’t understand the purpose of having carbs in your system both before and after intense workout sessions. As naturally skinny people (men or women), it is essential to consume carbohydrates throughout the day to attain optimal energy levels and muscle building.
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