The 16 most common mistakes ectomorphs (naturally skinny people) make when trying to build muscle:
1. Intermittent fasting:
You need to eat in a calorie surplus to build muscle.
It’s a lot harder to eat in a calorie surplus consistently when you only have a 4,6 or 8 hour eating window.
You need to eat in a calorie surplus to build muscle.
It’s a lot harder to eat in a calorie surplus consistently when you only have a 4,6 or 8 hour eating window.
2. Eating right before bed:
Eating before bed signals the release of insulin.
Insulin is hormone that helps turn food into energy.
A night time spike in insulin will make it harder to fall asleep and stay asleep.
Which will negatively impact your strength in the gym.
Eating before bed signals the release of insulin.
Insulin is hormone that helps turn food into energy.
A night time spike in insulin will make it harder to fall asleep and stay asleep.
Which will negatively impact your strength in the gym.
3. Excessive cardio and sports:
This was me until I turned 22.
I played tennis competitively for 13 years and in college.
Which means running around a court for 3-4 hours a day.
My daily calorie expenditure made is a lot harder to gain weight.
This was me until I turned 22.
I played tennis competitively for 13 years and in college.
Which means running around a court for 3-4 hours a day.
My daily calorie expenditure made is a lot harder to gain weight.
4. Buying mass gainers:
This was me when I was 16 and a half.
I gained 10 pounds in a month.
8 pounds of pure fat probably 🥲
They are filled with a bunch of bullshit ingredients and aren’t worth the hype.
Instead, drink the shake below 👇🏽
This was me when I was 16 and a half.
I gained 10 pounds in a month.
8 pounds of pure fat probably 🥲
They are filled with a bunch of bullshit ingredients and aren’t worth the hype.
Instead, drink the shake below 👇🏽
5. Not drinking this shake daily:
Instead of mass gainers, mix these ingredients in a blender and drink:
Whey protein
Whole milk
Bananas
Peanut butter
Oatmeal
High calorie, high protein.
For a fraction of the price of the store bought mass gainer.
And it tastes way better.
Instead of mass gainers, mix these ingredients in a blender and drink:
Whey protein
Whole milk
Bananas
Peanut butter
Oatmeal
High calorie, high protein.
For a fraction of the price of the store bought mass gainer.
And it tastes way better.
6. Sporadic meal timing
You don’t have to have a rigid meal timing schedule.
But at least have some consistency.
E.g
Breakfast anytime from 8-9am
Lunch from 1-2pm
Snack from 4-5
Dinner from 7-8
Protein shake 9:30-10
You don’t have to have a rigid meal timing schedule.
But at least have some consistency.
E.g
Breakfast anytime from 8-9am
Lunch from 1-2pm
Snack from 4-5
Dinner from 7-8
Protein shake 9:30-10
7. Oversetimating how much you eat:
Everyone is guilty of this.
“Bro my metabolism is just insanely fast, I eat 5000 calories a day”
If your not gaining weight, you need to eat more.
Simple as that.
Everyone is guilty of this.
“Bro my metabolism is just insanely fast, I eat 5000 calories a day”
If your not gaining weight, you need to eat more.
Simple as that.
8. Using to many appetite suppressants:
Caffeine, sparkling water and nicotine will all make it harder to eat large amounts of foods at one sitting.
Avoid appetite suppressants or at least minimise them 1 hour before your meals.
Caffeine, sparkling water and nicotine will all make it harder to eat large amounts of foods at one sitting.
Avoid appetite suppressants or at least minimise them 1 hour before your meals.
9. Eating too many low quality foods to “get the calories in”
Eating McDonalds, Dominoes and KFC wont help you get jacked.
You’ll just get fat bro.
You can include these foods, but no more than 20% of the time.
Eating McDonalds, Dominoes and KFC wont help you get jacked.
You’ll just get fat bro.
You can include these foods, but no more than 20% of the time.
10. Inconsistent sleep schedule = inconsistent eating schedule.
If you wake up at 7am on weekdays and wake up at 1pm on weekends.
It’s going to be way harder to eat on a calorie surplus on weekends.
You have less time, so your meals will be less spaces out.
If you wake up at 7am on weekdays and wake up at 1pm on weekends.
It’s going to be way harder to eat on a calorie surplus on weekends.
You have less time, so your meals will be less spaces out.
11. Not having “bulking staples” in the house at all times:
e.g
- Whole fat milk
- Rice
- Pasta
- Salmon
- Bananas
- Peanut butter
Having these foods in your house at all times makes it way easier to consistently hit your nutrition goals.
Convenience is key 🔑
e.g
- Whole fat milk
- Rice
- Pasta
- Salmon
- Bananas
- Peanut butter
Having these foods in your house at all times makes it way easier to consistently hit your nutrition goals.
Convenience is key 🔑
12. Eating foods that are very filling:
If your goal is to gain weight and build muscle, avoid foods that are very filling AKA low calorie dense.
Limit your consumption of these foods:
- Egg whites
- Watermelon
- Baked potatoes
- Cauliflower rice
- Zuchini noodles
If your goal is to gain weight and build muscle, avoid foods that are very filling AKA low calorie dense.
Limit your consumption of these foods:
- Egg whites
- Watermelon
- Baked potatoes
- Cauliflower rice
- Zuchini noodles
13. Trying to gain weight too fast:
If you want to rush your muscle building goals, you’re going to get bigger faster.
But you’re going to gain a lot of fat along with it.
1-2% of your body weight of weight gain per month is good rate for ectomorphs to aim for.
If you want to rush your muscle building goals, you’re going to get bigger faster.
But you’re going to gain a lot of fat along with it.
1-2% of your body weight of weight gain per month is good rate for ectomorphs to aim for.
14. Switching diets every 2 weeks:
If your constantly switching diets from keto to low fat to paleo...
You’ll never make any progress.
Just focus on eating in a calorie surplus, hitting your protein intake and getting a good amount of micronutrients from whole foods.
If your constantly switching diets from keto to low fat to paleo...
You’ll never make any progress.
Just focus on eating in a calorie surplus, hitting your protein intake and getting a good amount of micronutrients from whole foods.
15. Not tracking protein intake:
This is essential.
Aim to consume 0.8-1.2 grams of protein per pound of body weight every day.
E.g You weigh 150 pounds.
Aim to consume 120-180 grams of protein per day.
This is essential.
Aim to consume 0.8-1.2 grams of protein per pound of body weight every day.
E.g You weigh 150 pounds.
Aim to consume 120-180 grams of protein per day.
In most cases I would say you can go above 1.2 grams.
But for ectomorphs, 1.2 grams per pound of body weight should be the maximum.
Because if you eat too much protein, you will be extremely full and it will be harder to eat in a calorie surplus.
But for ectomorphs, 1.2 grams per pound of body weight should be the maximum.
Because if you eat too much protein, you will be extremely full and it will be harder to eat in a calorie surplus.
16. Taking stupid testosterone supplements and BCAA’s:
I’ll save you the time, these are the 5 supplements that are worth it:
- Creatine monohydrate (gainz)
- Whey protein (convenience)
- Boron (testosterone)
- Magnesium glycinate (sleep)
- Glycine (sleep)
I’ll save you the time, these are the 5 supplements that are worth it:
- Creatine monohydrate (gainz)
- Whey protein (convenience)
- Boron (testosterone)
- Magnesium glycinate (sleep)
- Glycine (sleep)
Avoid these 16 mistakes if your an ectomorph trying to build muscle:
1. Intermittent fasting
2. Eating right before bed
3. Excessive cardio/sports
4. Buying mass gainers
5. Not drinking this shake daily
6. Sporadic meal timing
7. Overestimating how much you eat
1. Intermittent fasting
2. Eating right before bed
3. Excessive cardio/sports
4. Buying mass gainers
5. Not drinking this shake daily
6. Sporadic meal timing
7. Overestimating how much you eat
8. Using too many appetite suppressants
9. Eating too many low quality foods
10. Inconsistent sleep schedule
11. Not having bulking staples in the kitchen
12. Eating foods that are very filling
13. Trying to gain weight too fast
9. Eating too many low quality foods
10. Inconsistent sleep schedule
11. Not having bulking staples in the kitchen
12. Eating foods that are very filling
13. Trying to gain weight too fast
14. Switching diets every 2 weeks
15. Not tracking protein intake
16. Taking unnecessary supplements
15. Not tracking protein intake
16. Taking unnecessary supplements
P.S.
Do you struggle with low energy and brain fog?
Then get my Sleep Performance Protocol to:
- Fall asleep faster
- Stay asleep for longer
- Get more REM and Deep sleep
Get for free here 👇🏽
kingcreatornewsletter.com
Do you struggle with low energy and brain fog?
Then get my Sleep Performance Protocol to:
- Fall asleep faster
- Stay asleep for longer
- Get more REM and Deep sleep
Get for free here 👇🏽
kingcreatornewsletter.com
Loading suggestions...