Diet for ectomorphs should be high in calories, contain the right amounts of the necessary ingredients. The ectomorphic mass menu should be based on high-quality products. An ectomorphic diet should go hand in hand with proper training. What diet will make the ectomorphs gain weight?

Mass diet for ectomorphis quite specific. Since the ectomorph, by its very nature, is having trouble gaining even a kilo, special solutions are needed.What diet will make ectomorphs gain weight ?

Mass diet for ectomorphs: rules

Ectomorphs who want to increase their mass by training should eat 3-4 meals a day and extend the breaks between them.

45-50 percent of the calories in the ectomorph's diet should come from carbohydrates, 20-25 percent from fats, and 30 percent from proteins.

He should also not snack between meals. This behavior should force the resistant ectomorphic organism to store nutrients. Ectomorphs weighing up to 70 kg should compose their diet in such a way as to eat about 4,600 kcal per day in meals divided into several smaller ones, which will be eaten every few hours. Ectomorphs should follow a high-protein diet - even 3 g of protein per kilogram of body weight.

Mass diet for ectomorphs: what to avoid

Ectomorphs should not use a low-carbohydrate diet, because it prevents the building of muscle mass, even with higher doses of calories. It is recommended that 60 percent of the energy content of the ectomorph's diet comes from carbohydrates with both low and high glycemic index. In addition, ectomorphs should not eat large amounts of highly processed products, because their body, receiving excess energy, but without vitamins and minerals, will limit the growth of muscle mass in favor of fat. Ectomorphs should avoid fat, as it hinders the absorption of proteins in particular.

Diet for a training ectomorph - menu

Ectomorphs who train should have a menu of fewer meals, but that should satisfy their increased caloric needs.

  • breakfast - three scrambled eggseggs, oatmeal, semi-skimmed cottage cheese, fruit and nuts
  • lunch - fish (e.g. mackerel), brown rice, fruit and vegetable salad
  • pre-workout meal - carbo supplement, protein supplement
  • post-workout meal - carbo conditioner, protein supplement
  • dinner - semi-fat cottage cheese, oatmeal, fried sausage
  • before going to bed - canned tuna

Mass diet for ectomorphs: supplements

  • omega-3 fatty acids
  • creatine
  • carbo supplements
  • protein supplements

Mass diet for an ectomorph: what is the best training?

  • infrequent, short and intense strength training
  • low number of repetitions in sets, but heavy loads
  • breaks between sets should last up to 2 minutes
  • performing the most complex exercises that engage as many muscles as possible

Problems with weight gain

The appearance of the figure is influenced by two factors: caloric demand and the amount of calories provided with food. People with a fast metabolic rate and an ectomorphic body structure usually have a problem with gaining weight. Nutritionist Jacek Bilczyński explains what this figure is characterized by and what products should be included in your diet to gain weight.

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Diets