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My Ectomorph Diet Plan – The Diet I Used To Transform My Physique

My Ectomorph Diet Plan

There’s TONS of BS out there regarding what you should and shouldn’t be doing to gain mass as an ectomorph…

Do I eat every hour? Do I need to eat the same thing for every meal? Should I follow the warrior diet and only have one meal a day?

As an ectomorph you have a fast metabolism, you need to eat LOTS to place your body into a caloric surplus to gain weight and build muscle mass.
Over the years I've packed on over 65lbs of lean muscle mass without following any overly complicated dieting protocols or supplementation rituals.

Here's A Look At The Diet I Used As An Ectomorph...

Meal 1

1 cup rolled oats
1 scoop whey protein powder
1/2 cup blueberries
1 sliced banana
1 tbsp. honey
1 tbsp. natural peanut butter

Meal 2

2 tins of tuna in spring water
1 cup brown rice

Meal 3

1 cup rolled oats
1 scoop whey protein powder
1/2 cup blueberries
1 sliced banana
1 tbsp. honey
1 tbsp. natural peanut butter

Meal 4

1 grilled chicken breast with garlic & herb salt seasoning
1 cup brown rice
2 handfuls of baby spinach

Meal 5

1 cup of cottage cheese
1 scoop casein slow release protein

Notes On My Ectomorph Diet Plan

Measure & Adjust Based on Results

If you're packing on weight fast you'll likely be gaining a little bit too much fat in the process.
The solution? Slightly lower your caloric intake by dropping some of the carbohydrates from your diet.

See also
How To Increase Your Productivity With Intermittent Fasting

Instead of having 1 cup of oats or rice have half a cup with your meals.

What About Meal Timing?

Meal timing is irrelevant, however in order to get enough calories in each day I found splitting my food into 5 meals to be optimal.
I would train fasted at 6am and immediately have meal 1.
The final meal consisting of cottage cheese and casein protein was consumed immediately before bed.
The remainder of the meals fit in anywhere between there!

Sick of Eating So Much? Blend It!

Meal 1 and meal 3 can be eaten as an oatmeal mix in a bowl with half a cup of water or it can be blended with 500ml of water and a handful of ice into a delicious smoothie! At times when I found myself lacking energy or struggling to digest I'd throw it into the blender, put it in a shaker and take it with me.

Struggling To Gain Weight? Give My Diet A Try!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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