The ectomorph is that type of thin body, long limbs and low weight. They usually have an accelerated metabolism.
This body is naturally thin, has narrow shoulders and hips, very thin arms and legs, and little body fat.
In the place of diets or food for the ectomorph, this represents the base. It is considered very important, any support or help is very good, including supplements that are rich in whey proteins and creatine.
Once you have a stable and orderly diet, which is the body’s main fuel, you can put into practice a routine of general and specific exercises to gain muscle mass.
HOW DO YOU KNOW IF YOU ARE ECTOMORPH?
As we have briefly mentioned, ectomorphs have drawbacks for their body mass (muscles and fats). These are thin people with very fast metabolism.
They have a narrow waist, little muscle mass in the legs and very thin, acromioclavicular pectoral portion with very little muscle growth, low growth of the trapezius, little thickness of the wrists, accelerated metabolism, they burn fat easily and often have a very active personality and restless.
Super 100% serum
Especially if you want to gain muscle and show off a toned body. Its consumption will ensure that you will have deep muscle growth and that you will have the necessary nutrients to preserve the development achieved.
DIET FOR AN ECTOMORPHIC BODY
First you must be patient, if you think that once you start these changes you will be able to gain weight, be consistent in doing things well to gain volume and muscle mass.
Increase your eating sessions, eat more. By increasing calories by at least 10%, avoid the paleolithic and ketogenic diets, which greatly reduce carbohydrate intake.
TOP INCREASE STRENGTH
ECTOMORPH DIET 60 KG
First food:
1l. of milk, 100 g of banana and oats
Vitamins, creatine: C-1000, Omega 3, Creasyn
Second meal:
100 g almonds, 1 medium apple.
Third meal:
100 grams. brown rice, 50 gr. chicken thigh, 1 large tomato.
Fourth meal:
100 grams. brown rice, 50 gr. chicken thigh, 1 large tomato.
Before doing the training:
Creasyn
Fifth meal:
Post-workout: Complete Calcium, C-1000
1 HyperMass shake
Sixth Meal:
50 grams. brown rice, 70 gr. marine fish, 150 gr. Grilled zucchini.
Seventh meal:
50 grams. semi-skimmed cottage cheese, 30 g Casein Fusion
Complete calcium, C-1000.
To obtain a total of (2,800 kcal, 135.5 g proteins, 387 g carbohydrates, 80 g fats).
WEEKLY DIET FOR ECTOMORPH
ECTOMORPHIC DIET TO GAIN WEIGHT
Protein shake, oats, flaxseed oil.
4-6 scrambled eggs, 2 muffins, 1 cup of cereal.
Chicken Breast, Couscous, Asparagus, Pear.
1 large sweet potato, 1 can of Tuna, Almonds, Cambur.
Fish, Couscous, Asparagus, Pear, Cottage cheese, Protein shake.
TOP INCREASE MUSCLE MASS
TRAINING FOR ECTOMORPHOUS BODIES
It is important to remember that if you want to increase your body and muscle mass, give nutrition a high priority. Because we are not doing anything by just training and having a lack of control in our meals, it already generates an energy deficit and you can even lose more weight.
ECTOMORPH BEGINNER ROUTINE
Minimize cardio, increase recovery time between each set of exercise, maintain adequate rest between sets and exercises, hydrate very well.
Training should be focused on intensity, multi-joint, requiring effort such as squats, deadlifts. Try both ways: few repetitions but with a lot of weight and many repetitions with little weight.
ADVANCED ECTOMORPH ROUTINE
Train only 1-2 body parts per workout.
Use heavy weights.
Perform 5, 6 or 4 repetitions of 5 or 6 sets. Includes squats, military and incline presses, chest pulls and sit-ups.
ECTOMORPHIC HYPERTROPHY
To perform hypertrophy exercises that are performed in 1/15 repetitions you must avoid failure, know your maximum capacity in repetitions with the weight you use and subtract 2 from it.
Any of the previous routines, such as inclined press, reach failure with 12, subtract 2 and perform 10 repetitions.
INFORMATION ON DIETS
