What can be the wei…

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



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

2 Answers

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). 


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.