BEING AN ECTOMORPH

[Rexz]

Hello everyone, wanted to post this to get any sort of advise or tips for those that have an ectomorph body type. For those that have an ectomorph body type know the struggles in putting on the pounds. I'm pretty lean and have definitions but just need that extra muscle mass. I have been at 140lbs for the longest time and have decided to increase my intake of calories, protein and carbohydrate. My estimated goal on calories intake is about 3500/day in order to increase weight. My goal is to weight at least 155lb, which I know its going to be hard but I'm willing to put in the work. I was also thinking of going heavy on my sets and low reps. Any suggestions or tips are more than welcome. Thank You.

 

[Docd187123]

Don't limit yourself by believing in somatotypes. They're works of fiction.

You simply need to eat. Eat less protein if you've met your minimum needs as it's highly filling, try liquid calories like shakes, load up in carbs, try different meal frequencies to see which works best, etc.

 

[powerlifter89]

I've always found labeling such as that to be misleading and sort of a cop out by some as almost nobody is going to be 100% way one or another but rather a mixture. Lots of people like to think their special snow flakes but barring you have some sort of disease most everyone's bodies work about the same. If I were you I would keep it simple, start at a caloric baseline of around 2600, split it up over about four meals per day, each being 650 ish. If that doesn't work in a few weeks add in a fifth meal and then it will be 3,250 calories per day at 650 per meal, if after a few weeks even that doesn't work throw in a sixth meal bringing you to 3,900 calories using the same template. Don't sweat the macro break down much either, use your common sense there and pound down those calories. Different sorts of training can help but that aspect pales in comparison to your diet.

 

[Rexz]

Don't limit yourself by believing in somatotypes. They're works of fiction.

You simply need to eat. Eat less protein if you've met your minimum needs as it's highly filling, try liquid calories like shakes, load up in carbs, try different meal frequencies to see which works best, etc.

Yeah your right about that. Everyone body is different. I'm about to start this bulking deit next week. I just bought a mass gainer in which I plan to mix it with Peanut butter and other high calories ingredient, right b4 I go to sleep and when I wake up in the morning . I also plan on eating small meals every 3 hrs or so.

 

[Docd187123]

Yeah your right about that. Everyone body is different. I'm about to start this bulking deit next week. I just bought a mass gainer in which I plan to mix it with Peanut butter and other high calories ingredient, right b4 I go to sleep and when I wake up in the morning . I also plan on eating small meals every 3 hrs or so.

To save some money possibly, what I do is buy whey powder and make my own shakes from it. Through some whole milk, yogurt, kefir, peanut butter, oatmeal, cereal, granola, fruit, chocolate syrup, ice cream, etc in a blender. It'll save you some money and probably taste a hell of a lot better than any weight gainer out there.

 

[Rexz]

I've always found labeling such as that to be misleading and sort of a cop out by some as almost nobody is going to be 100% way one or another but rather a mixture. Lots of people like to think their special snow flakes but barring you have some sort of disease most everyone's bodies work about the same. If I were you I would keep it simple, start at a caloric baseline of around 2600, split it up over about four meals per day, each being 650 ish. If that doesn't work in a few weeks add in a fifth meal and then it will be 3,250 calories per day at 650 per meal, if after a few weeks even that doesn't work throw in a sixth meal bringing you to 3,900 calories using the same template. Don't sweat the macro break down much either, use your common sense there and pound down those calories. Different sorts of training can help but that aspect pales in comparison to your diet.

True to that. I like that format, having small meals of around 600 calories or so every 3-4hrs. Would you say the most important thing to look at is the calories? Thanks for the tip.

 

[Docd187123]

True to that. I like that format, having small meals of around 600 calories or so every 3-4hrs. Would you say the most important thing to look at is the calories? Thanks for the tip.

Yes calories is what ultimately will affect your weight. You'll need to meet your minimum needs for protein and essential fatty acids but after that feel free to play around with the macros (high carb or low carb, high fat low fat, etc) to see what works best for your satiety.

 

[powerlifter89]

When it comes to gaining weight, calories are king. A simple, easy format to follow until it becomes habit is also key to long term progress.

 

[Rexz]

To save some money possibly, what I do is buy whey powder and make my own shakes from it. Through some whole milk, yogurt, kefir, peanut butter, oatmeal, cereal, granola, fruit, chocolate syrup, ice cream, etc in a blender. It'll save you some money and probably taste a hell of a lot better than any weight gainer out there.

That's one thing I haven't tried putting in my shakes, ice cream. I'll do that as well as putting in yogurt too. I usually add a raw egg, banana, protien, peanut butter and chocolate syrup too.

 

[Rexz]

Yes calories is what ultimately will affect your weight. You'll need to meet your minimum needs for protein and essential fatty acids but after that feel free to play around with the macros (high carb or low carb, high fat low fat, etc) to see what works best for your satiety.

Yeah I'll do that. I also download my my fitness pal to kinda help me out on that aspect.

 

[Mayne]

Lol if anything for me ectomorphes (spelling?) are blessed once you get big enough your proportions are out of... proportion. Of course not in the case you are pencil thin in the upper department, but I think it can still be worked around... As for gaining just stuff yourself up until you puke