How Much Weight Can You Lose With A 40 Deficit Ectomorph Diet – Gain Weight on an Ectomorph Diet

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Ectomorph Diet – Gain Weight on an Ectomorph Diet

Finding the right ectomorph diet is very important because trying to gain weight and muscle mass is the biggest hurdle an ectomorph faces. Known in the bodybuilding world as “hard people,” these are people who aren’t genetically gifted with big muscle-bound bodies and need to work really hard to see results. However, when these results do come, they often result in the most sought-after and aesthetically pleasing body, since the ectomorph’s natural body fat percentage is low.

The problem is achieving those results. Disappointment usually occurs beforehand. The main reason ectomorphs don’t get as big as they want is because they don’t eat enough or eat the wrong things at the wrong times. Here we look at how to create the right ectomorph diet.

The ectomorph diet can be summed up with this maxim:

Eat big to get big

Eating right and consuming the right amount of calories is the most important part of the ectomorph diet and the biggest obstacle an ectomorph faces in their training and ability to gain mass. The recommended daily calorie intake for an average person is between 2,000 and 2,500. However, many ectomorphs see this and think it applies to them too. HUGE mistake! Weight gain and weight loss is a calorie deficit – simply put, to lose weight you need to burn more calories than you consume, and to gain weight you need to consume more calories than you burn. An ectomorph diet of 2,500 calories per day is not enough to feed your muscles and bulk up quickly. What’s worse, the ectomorph metabolism is usually so fast that it works like a furnace burning calories all the time – if they don’t have enough calories in your system, your body will break down muscle tissue instead – basically undoing all your hard work. This is the main reason why ectomorphs struggle to gain muscle mass even when they train hard.

Obviously, this depends on factors such as your height, current weight, exercise regimen, and body fat percentage, but an ectomorph diet should be above 3,000 calories per day.

People are afraid of such high calories, but they shouldn’t be. You see, you need to understand that building muscle is necessary to gain mass. If you follow a low calorie diet, you will not gain weight. You need to feed your muscles to gain muscle mass, and then when you reach your desired size, you can change your ectomorph diet to gradually reduce your calorie intake to slowly shed excess fat – a process called cutting. The hard work of your training will really pay off as you will become more visible. The great thing about being an ectomorph is that you naturally have a lower body fat percentage and losing fat is relatively easy.

What is in the ideal ectomorph diet?

While most people (non-ectomorphs) do well on a diet of 40% carbs, 40% protein, and 20%, an ectomorph diet is more like 50% carbs, 25% protein, and 25% healthy fats.

This should be fed 6 times a day – ideally at 7am, 10am, 12pm, 3pm, 5.30pm and 8.30pm or something similar.

To estimate your calorie intake for muscle mass, calculate your current weight in pounds and multiply it by 22. For example, if you weigh 150 pounds, your approximate calorie intake should be 3,300. Remember, this is a ballpark figure and depends on many other metrics. Amount of activity, types of food, resting metabolic rate, and more. factors such as Also, understand that calorie quality is what we want. 3,000 calories in a Dorito is not enough for an ectomorph diet.

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