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What can be the weight gaining diet for skinny or ectomorph guy struggling very hard to gain muscles and weight?  

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What can be the weight gaining diet for skinny or ectomorph guy struggling very hard to gain muscles and weight?

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If you’re an ectomorph and you want to gain lean muscle, it would be a tough job but not impossible. Ectomorphs are usually skinny fat, have a good height, lose fat quickly and gain lean muscle slowly.

If you want to gain, you shall have a caloric surplus diet. That means you’ve to first find out your maintenance calories, add 500 calories and weight training to your routine. Following this course for 3 months would help you gain enough lean muscle mass, provided you take good amounts of protein and sleep for atleast 8 hours a day. To find out your maintenance calories, you can search for calorie calculators on Google. 

The principle is simple. You gain if you’re in caloric surplus(+500 calories) and you cut off you’re in caloric deficit(-500 calories). 

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Here are 10 more tips to gain weight for skinning people who are trying out so hard:

  • Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  • Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
  • Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
  • Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
  • Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
  • Add cream to your coffee. This is a simple way to add in more calories.
  • Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
  • Get quality sleep. Sleeping properly is very important for muscle growth.
  • Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
  • Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.

Yours 

AB66311

 

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