Ectomorph Mass Gain Program

This muscle mass gain training program is designed for ectomorphs (people with a lean physique), but can also be effectively used for other body types to add variety to the training process. Ectomorphs have a fast metabolism that burns a huge number of calories, so to build muscle, caloric intake must be increased.

An effective diet is crucial. Calorie intake is calculated using the formula: 45-55 kilocalories per kilogram of body weight as a starting value. Nutrition should be divided into 6-8 meals (including protein shakes) per day, every 2.5-3 hours. Protein should account for 25-30% of calories, carbohydrates – 50%, fats – 20-25%. Simple carbohydrates should be minimized or eliminated. Foods with a low glycemic index are preferred: brown rice, whole wheat pasta, whole grain bread, sweet potatoes, oatmeal.

Sources of fats: olive oil, peanut oil, canola oil, nuts and seeds, vegetable oils, cold-water fatty fish (salmon, mackerel, herring), flaxseed, flaxseed oil, and walnuts. It is also critically important to supplement the diet with multivitamin and mineral complexes from trusted manufacturers.