The basics of gaining weight for an Ectomorph are simple. Eat more calories than the body can burn. You're probably screaming out loud, "Dude! I eat everything all day!". I hear you! This can be a tricky pain in the butt! However, let me re-emphasize the goal that you need to be 1,000% committed to acheiving day in and day out. You ready? The goal NEEDS to be for you to consume MORE calories than that body needs. Otherwise, it simply will not grow. It won't matter if you do perfect form squats and bench pressing with perfect rest intervals superb rep ranges. If you're not giving the body EXTRA fuel, it will just burn off what is has and you simply will not grow. Harsh, I know! I went through it too! For yearsssssssssss. I want to assure that you don't go through the same hell I went through too. I'm going to teach you the correct way to bulk. Let's get started.

 

Okay, I know I need to eat, eat, eat. Should I eat like a fatty?

Absolutely not. Just because we know our new shiny goal is to eat more calories than our body needs, it does not give you a golden pass to eat more Burger King than its stock holders. Today, I'm going to introduce you do the proper "macronutrient" requirements for a correct bulk for an ectomorph. There are three of them: Carbohydrates, Protein, and Fat.

 

CARBOHYDRATES [4 calories per 1 gram of carbohydrate]

Forget what you heard from the mainstream media's nutrition gurus claiming that carbs are the most detrimental element to a person's fitness goals. We are speaking ectomorph language here! Carbs are our friend. However, remember, just like friends, not all carbs are exactly good for you and some will stab you in the back if you're not paying attention.

 

The two types of carbohydrates

• Fast releasing/digesting (simple carbohydrates)

Simple carbohydrates are fast acting (meaning they are broken down by the body quickly after consumption and the liver secretes a hormone called insulin). Some examples of simple carbs are white rice, sweets, sugar, dextrose, honey, milk, yogurt, fruit juice, etc. 

• Slow releasing/digesting (complex carbohydrates)

These types of carbs are harder for the body to break down and take much longer to do so. These types of carbs do not spike insulin. This is the ideal muscle building carbohydrate. It ensures we keep our body in an anabolic stage. Some examples of complex carbs are brown rice, brown pasta, wheat bagels, yams, sweet potatoes, vegetables, and many other leguminous plants.

 

While the rest of the world is fleeing from the carbs, because the TV told them to, you will be traveling upsteam to meet those carbs. You will need to consume large quanities. Your starting carbohydrates intake should use the ectomorphic rule of thumb below:

 

Body weight x 2.5g of carbs = total carbs to consume for the day.

 

Ex: 150 lbs x 2.5g (carbs) = 375g total carbs for the day.

 

Try your best to even split these carbohydrates over the course of 4-6 meals throughout the day. 

 

PROTEIN [4 calories per 1 gram of protein]

Without the shadow of any doubt, this is the most important macronutrient for building muscle. You will need to seek and acquire lean protein sources if you wish to stay lean during your bulk. Please avoid eating Taco Bell. I don't even think there is an ounce of real food there. Stay close friends with the lean protein such fish, chicken, turkey, lean red meat, eggs, and protein shakes for supplementation. The target goal for protein is below:

 

Body weight x 1.5g of protein = total protein to consume for the day

 

Ex: 150 lbs x 1.5g (protein) = 225g total protein for the day.

 

Once you get start in trying to cram in that much protein per day, you'll quickly realize how much of a huge asset protein shakes will be for you.

 

FATS [9 calories per 1 gram of fat)

Oh boy, fats! They're evil right? Omg get them out of our life, right? You're going to think this is nuts, but fats play a VERY important role, especially for us ectomorphs. They aid in a number of different processes in our body, but the main one that we need to focus on here is how they regulate testosterone levels. The single most important cog to the muscle building machine. Forget cog, testosterone is like the engine. Think of it like this: Let's pretend our bodies are like a racecar. If the testosterone levels are low, that racecar will never get out of "Neutral" gear. Without test levels at normal levels, forget about building muscle. However, not all fats are created equal:

 

• Saturated Fats

Avoid these fats as much as you can. These kinds of fat clog arteries, spike cholesterol levels, and elevated the risk of heart related problems. Not the ideal piece to our puzzle.

• Trans Fats

The majority of trans fats are made from the oils in food processing method called "partial hydrogenation". They mainly are easier to cook with and are less likely to spoil. These are basically man-made fats that you need to AVOID! Trans fats have been documented to greatly elevate risk for cardiovascular disease.

• Monounsaturated Fats

Found in a variety of foods/oils. Known to improve blood cholesterol levels and decrease risk of cardiovascular disease. This is a good kind of fat.

• Polyunsaturated Fats 

Found mostly in plant-type foods and oils. Same as monounsaturated fats, this has been known to also improve blood cholesterol and decrease risk of cardiovascular disease.

• Omega-3, 6, 9 Fatty Acid

Fantastic examples are oily fish, avocados, flaxseed oil, nuts, and eggs. 

 

Now that you know what macronutrients can make up a single calorie, it's time to take a look at the diet you should start working on.

 

I would recommend that your daily diet looks something like this:

50% carbohydrates

30% protein

20% fat

 

Don't forget, you are an ectomorph. Don't compare what your training partner (if applicable) eats, because it's possible he just may very well be a mesomorph or endomorph (opposite of ectomorph). 

 

So how do you figure out how many calories you need to start with for the day?

 

Body weight x 22 = total calories for the day

 

Ex: 150 lbs x 22 = 3,300 (total calories) for the day

 

And a friendly reminder:

• 1 carb = 4 calories

• 1 protein = 4 calories

• 1 fat = 9 calories

 

So if you weighed 150 lbs, your daily macronutrient break down would be determined with these formulas below:

 

1.) Determining Calorie Intake For 1 Day

150 lbs x 22 = 3,300

 

2.) Determining Carbohydrates Intake For 1 Day

3,300 calories x 0.50 (percent) = 1,650 calories for carbs

 

1,650 calories / 4 = 412 grams of carbohydrates for 1 day

 

3.) Determining Protein Intake For 1 Day

3,300 calories x 0.30 (percent) = 990 calories for protein

 

990 calories / 4 = 247 grams of protein for 1 day

 

4.) Determining Fat Intake For 1 Day

3,300 calories x 0.20 (percent) = 660 calories for fat

 

660 calories / 9 = 73 grams of fat for 1 day

 

 

These numbers and formulas are meant to act as a guide to get you own your way. However, if you notice that after a week that you have not gained any weight, simply increase your starting calories by 500 and redo the math for carbs, protein, and fat intake. 

 

Remember, eat eat eat!