What are the best ways that an ectomorph can add more muscle?

  • Posted by a hidden member.
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    Mar 31, 2015 3:22 PM GMT
    I've always been skinny my entire life and had a fast metabolism. But I've been wondering for a while what the best ways are to go about adding muscle mass. This exchanged the lady who serves me everyday made a statement which made me pause even though it was in a joking manner:

    "Hi, how are you?

    Good, I'm a bit under the weather though.

    Oh, you need to eat you're very skinny. Fill up on rice.... potatoes... *smile*" All the while with people in line behind me overhearing her give motherly suggestions on not looking like someone who's starving or anerxoic- embarrassing. And why does she attribute me having a cold to being skinny? I rarely get sick...

    It shouldn't really bother me but she's right- I am too skinny. I've thought of joining a gym, to gain more muscle but my worry is I'll burn off what little fat I have working out. The first place to start is diet and adding more good calories, eating more etc from what I heard.
  • Destinharbor

    Posts: 4435

    Mar 31, 2015 5:04 PM GMT
    You can eat to add fat or workout and eat to gain muscle. Your goal isn't to add fat but to fill in your form. That means muscle.
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    Mar 31, 2015 6:56 PM GMT
    I am a CLASSIC ecto hard-gainer. It is firstly important what NOT to eat. NOTHING white. Sugar, flour, pasta, rice.

    LOAD clean protein. Fish is excellent. Even "fatty" fish like salmon.

    You can eat all the vegetables and fruits You can handle.

    Add protein powder to anything You can.

    For Us, We have have to lift heavy and hard. We get more results from a few reps with high weight. If You can do 10 - up the weight. I always aim for 3 sets of 10 reps but once I hit 10 on the first set I just add weight.

    Also, for ectos - it actually works to have LONGER rest periods between sets. I read about it 1,000 years ago and know from trial-and-error that it is true.
  • monet

    Posts: 1093

    Apr 02, 2015 5:13 AM GMT
    1 - Eat more protein (protein powder, lean beef, chicken, fish, etc.)

    2 - Avoid excessive cardio workouts which burn large amounts of calories.
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    Apr 02, 2015 6:25 AM GMT
    lol at the advice in here. You need to figure out the amount of calories it takes to maintain your bodyweight and then add about 500 calories to that. It's probably gonna be really high for you and your gonna feel like your stuffing your face all day every day.

    Eat 1g of protein per lb of bodyweight, so say you weigh 150lbs eat 150g of protein a day.

    Eat .5-.7g of fat per lb of bodyweight, so say you weigh 150 lbs eat 75-105g of fat per day.

    Then the rest of your calories come from carbs. So say you figured out that you need to eat 3500 calories a day to gain weight and you weigh 150lbs.

    Your macros would be
    150g of protein which = 600 calories (1g of protein contains 4cals)
    100g of fat which = 900 calories (1g of fat contains 9cals)

    You then take your original 3500 calories and subtract your fat and protein which will leave you with 2000 calories remaining. Carbs also contain 4 calories per g of carb. So you divide 2000 by 4 which will give you 500. This means you will eat 500g of carbs a day.

    *You don't need to eat healthy to look good. Although I would recommend trying to eat at least 2 servings of veggies and 2 fruits a day.

    *You also want to try and consume about 10g of fiber per 1000 calories you consume so that your body is actually digesting all the food your eating.

    *Lift heavy and take a multi.