If you are an ectomorph (naturally skinny) and want to build muscle, read this:
If you have small wrists, small ankles, a lanky physique and cant gain weight no matter how much you eat...
Chances are you are an ectomorph.
Chances are you are an ectomorph.
This doesn’t mean you can’t build muscle.
It just means you’re going to have to manipulate your hunger levels to eat way more (calories) than your used to without being more full.
It just means you’re going to have to manipulate your hunger levels to eat way more (calories) than your used to without being more full.
The good thing about being an ectomorph is you can can weight pretty fast (after following these tips) and still stay pretty lean.
Anyway, lets get right into it:
Anyway, lets get right into it:
1. Use extra olive oil and butter when you cook.
Easy way to add extra calories and lets be honest butter and olive oil make everything taste better :)
Easy way to add extra calories and lets be honest butter and olive oil make everything taste better :)
2. In terms of carbs, choose rice and pasta over potatoes.
Rice and pasta are less filling and voloumous.
Which makes it easier to have large amounts of them without getting extremely full.
Rice and pasta are less filling and voloumous.
Which makes it easier to have large amounts of them without getting extremely full.
3. Choose fattier protein sources instead of lean protein sources:
Red meat, salmon, chicken thighs >>> chicken breast, shrimp and tuna.
Red meat, salmon, chicken thighs >>> chicken breast, shrimp and tuna.
4. Walk for 5-10 minutes before every meal, this will stimulate your appetite.
5. Space out your meals.
Eating 4 big meals in a 14 hour window is easier than eating 4 big meal in a 8 hour window
Eating 4 big meals in a 14 hour window is easier than eating 4 big meal in a 8 hour window
6. Don’t eat too clean.
If your diet consists of 100% whole foods...
Then gaining weight will be very difficult. (Whole foods are more filling)
Don’t be afraid to have the occasional cookie or slice of pizza.
If your diet consists of 100% whole foods...
Then gaining weight will be very difficult. (Whole foods are more filling)
Don’t be afraid to have the occasional cookie or slice of pizza.
Just make sure 80-85% of everything you eat is:
- High in protein
- Low in sugar
- Whole foods
- High in protein
- Low in sugar
- Whole foods
7. Eat more than you think you need to.
Most skinny guys overestimate how much they eat.
“I eat so much bro”
“I eat over 4000 calories a day”
“My metabolism is just extremely high”
Most skinny guys overestimate how much they eat.
“I eat so much bro”
“I eat over 4000 calories a day”
“My metabolism is just extremely high”
Your metabolism is probably well above average but the truth is, your not eating as much as you think you are.
- Eat bigger meals
- Eat more meals
- Eat higher calorie dense meals
- Snack more often
Do whatever is easiest for you.
- Eat bigger meals
- Eat more meals
- Eat higher calorie dense meals
- Snack more often
Do whatever is easiest for you.
8. Don’t neglect your rest.
Muscle is broken down during training and built back stronger after recovery.
At the very least, you should be taking 1-2 rest days a week.
And sleeping 7+ hours a night.
Muscle is broken down during training and built back stronger after recovery.
At the very least, you should be taking 1-2 rest days a week.
And sleeping 7+ hours a night.
On your rest days from the gym, you should still be active.
- Walking
- Yoga
- Basketball
Just make sure you are not on the couch all day ;)
- Walking
- Yoga
- Basketball
Just make sure you are not on the couch all day ;)
Sleeping 7+ hours a night is a lot harder than it sounds.
To make this easier, do this:
1. Sleep and wake up at a similar time every day
2. No screens 1 hour before bed
3. Warm shower/meditate before sleeping
4. NO SNOOZE
To make this easier, do this:
1. Sleep and wake up at a similar time every day
2. No screens 1 hour before bed
3. Warm shower/meditate before sleeping
4. NO SNOOZE
9. Consume these foods often:
Avocados
Bananas
Whole milk
Honey
Whole eggs
Bacon
These all have some nutritional value (protein and/or micro nutrients) and have a lot of calories per gram.
Avocados
Bananas
Whole milk
Honey
Whole eggs
Bacon
These all have some nutritional value (protein and/or micro nutrients) and have a lot of calories per gram.
10. Train like an animal:
Besides warm up sets, every sets should be 0-2 reps short of complete muscle failure.
Intensity > volume.
99% of your sets should be in the 5-15 rep range if your goal is to build as much muscle as possible.
Besides warm up sets, every sets should be 0-2 reps short of complete muscle failure.
Intensity > volume.
99% of your sets should be in the 5-15 rep range if your goal is to build as much muscle as possible.
11. Track your progress:
- Take daily weigh ins
- Track your workouts
- Take weekly progress pics
- Take monthly measurements of your waist, chest, arms and quads.
- Take daily weigh ins
- Track your workouts
- Take weekly progress pics
- Take monthly measurements of your waist, chest, arms and quads.
12. Dont gain weight toooo fast (if you follow all these tips you might)
The problem with gaining weight too fast or “dirty bulking” is that most of the weight you gain is fat.
So you end up looking worse.
The problem with gaining weight too fast or “dirty bulking” is that most of the weight you gain is fat.
So you end up looking worse.
And then when you decide its time to get lean...
You realise you didn’t build that much muscle and are frustrated with how much fat you have to lose.
Make your “cut” easier by making your “bulk” slow and steady.
You realise you didn’t build that much muscle and are frustrated with how much fat you have to lose.
Make your “cut” easier by making your “bulk” slow and steady.
An ideal rate of weight gain for an ectomorph is 2-4 pounds of a month.
If during your first month you gain 5 pounds, no big deal.
But if your consistently gaining 6+ pounds a month, that’s too fast.
If during your first month you gain 5 pounds, no big deal.
But if your consistently gaining 6+ pounds a month, that’s too fast.
To recap:
1. Use extra olive oil and butter
2. Rice + pasta > potatoes
3. Fatty > lean protein sources
4. Walk for 5-10 minutes before each meal
5. Space out your meals
6. Don’t eat 100% “clean”
7. Eat more than you think you need to
1. Use extra olive oil and butter
2. Rice + pasta > potatoes
3. Fatty > lean protein sources
4. Walk for 5-10 minutes before each meal
5. Space out your meals
6. Don’t eat 100% “clean”
7. Eat more than you think you need to
8. Don’t neglect your rest
9. Consume high cal dense foods often
10. Train like an animal
11. Track your progress
12. Dont gain weight too fast
9. Consume high cal dense foods often
10. Train like an animal
11. Track your progress
12. Dont gain weight too fast
Got value from this thread?
Retweet the first thread so more skinny guys can turn into chads.
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Thanks for reading :)
Retweet the first thread so more skinny guys can turn into chads.
Want more threads on health optimisation?
Shoot me a follow @TheCoachRaj
Thanks for reading :)
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