Ectomorph Diet Guidelines

To create an effective ectomorph diet, there are several guidelines to follow. They can be classified into:

1. How much to eat
2. What to eat, what to avoid
3. When to eat

These can be found on my other pages. Visit them when you are done reading this page. Here, I will present the most important general guidelines for a healthy and effective ectomorph diet.

Ectomorph Diet Guidelines

1. Eat Regularly

Spread your ectomorph diet into 6 smaller meals daily, with an interval of 2-3 hours between each meal.

Eating regularly will prevent your body from switching into starvation mode. It will also negate the problem of heavy meals in one sitting – where excess calories are stored as fats since your body cannot use up all the calories.

2. Drink Lots of Water

If your muscles become dehydrated by only 3 per cent, you will lose 10 per cent of your contractile strength and 8 per cent of speed!

Water balance is the most important variable in sporting performance and the maintenance of good health. Drink loads as you need water to transport nutrients (namely protein) around your body!

The quality of water you drink also affects the quality of your muscles. If possible, get a trusted water purifying machine

3. Eat Foods High in Complex Carbohydrates and Fiber

Your body converts carbohydrates into energy while working out, so it is essential to consume enough carbs.

Running out of carbohydrates will cause your muscle tissues to be broken down through catabolism, and lack of carbohydrates will affect your physical and mental performance.

Vegetables, whole grains and fruits are good sources of high quality complex carbohydrates and and fiber.

4. Consume Enough Protein (1-1.5g per body weight)

You need protein to build muscles, which is pretty obvious.

Protein also ensures your body functions well. This is due to the amino acids found in protein which is needed to form enzymes.

They are also used to make neuro chemicals that are used in your brain and nervous system. Since our nervous system controls our muscles, it makes sense to keep them well nourished.

If you lack protein in your diet, consider getting a “cheat” in the form of protein supplements.

5. Reduce Intake of Saturated Fat and Cholesterol

Avoid saturated fats the best you can. These fats are high in cholesterol. Instead, go for unsaturated and polyunsaturated fats which can lower cholesterol levels and reduce the risk of heart disease. They are found in plants and fish oils.

6. Remove processed food from your ectomorph diet

Processed food are normally “empty calories“. For instance, when sugar and flour is processed, much of the fiber and nutrients are lost.

Some processed foods may even be harmful for your health. For example, refined sugar surges through your body too rapidly and this cause the release of free radicals.

7. Reduce salt in your ectomorph diet

Too much salt upsets our body’s water balance and affect our health and fitness performance. Some salt is still required by our body, but not too much which is the case for most people.

8. Macronutrients percentage

Your ectomorph diet should focus on weight gain, so split your diet into 45% carbo, 35% protein and 25% fat. For cutting, it will be 40% protein, 30% carbo and 30% fat.

Other Articles in This Series

- Clean bulking
- Traditional bulking
- Know how to calculate your calorie needs (What to eat)
- Food to eat to gain weight healthily
- Food to avoid to gain weight healthily 
- When to eat to gain weight
- Homemade weightgainer recipes
- Muscle Building Supplements
- Anabolic Cooking by Dave Ruel

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