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.
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.
