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

ectomorph diet

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

ectomorph diet

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

ectomorph diet

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)

ectomorph diet

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

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


  • Hans

    which is more impt? Training or diet? I’ve read from a lot of sources that diet is 75-80% of muscle building?

    • http://ectomorphworkout.org Wayne

      Hey Hans,

      Both are EQUALLY important. You can definitely grow muscles by eating well but not training right (i.e putting 80% effort into diet and 20% effort into training), but it’s extremely ineffective and inefficient use of your energies.

      Train right and eat well and they will complement each other to bring about maximum muscle growth!

  • nick

    Hallo,first of all you said that we need to take 1-1,5 g of protein per pound of body weigh and then you have the macro’s 35% protein.My bodyweight is 69kg,so i need 138gr protein per day.But if i calculate my calories,which is 2800 per day,with 35% protein,the protein intake is much bigger.,245gr protein per day,3.5gr per bodyweight.Can you explain that?

    • http://ectomorphworkout.org Wayne

      Hi Nick, these are just rough guidelines, especially the 1-1.5g of protein per pound of bodyweight. and 245g of protein for you is 1.6g per pound of body weight, definitely not 3.5g.

      I guess the confusion comes because the 1-1.5g of protein per pound of body weight does not take into account your daily activities, which may cause you to require more calories and proteins as a result. Realize that counting calories is far from an accurate science, so I would advise keeping to 35% protein macro guideline.

      But the best guideline, is still to adapt accordingly to what your body tells you.

  • Chris

    Whole grain spaghetti noodles or regular white noodles!!?? 23yr old at 135 Ibs, 5’11. Seems like I’ve read whole grain or wheat slows the metabolism which would be good for ectomorphs. Yes, one is healthier but is their significant difference when you weigh them on the scales.

  • Chris

    lol… I’ve answered my own question. http://www.webdietitian.com/new/index.php?option=com_content&task=view&id=180&Itemid=45

    Turns out enriched grains are far more inferior to whole grains! Whoop Whoooop

  • anmol

    thanx it helps me to gain waigh nd get attrective body…

  • manchild

    you say to eat 45-35-25 for carb protein and fat…. thats 105%… im all for going above and beyond, but where should that extra 5% be subtracted from?

  • nutrition

    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.

    This is so WRONG and stupid. STOP writing the same bull**** information all over the internet.

  • Impossible

    This is quite impossible. The percentage of the protein is too high. It has to be 1.5-2g per kg body weight which isn’t 35% of your calorie intake. You even contradict yourself as you’re saying that one should consume 1-1.5g per kg body weight which is the funny 14% of their daily calorie intake.