What’s A Good Diet Plan For An Ectomorph To Gain Muscle?

What’s A Good Diet Plan For An Ectomorph To Gain Muscle?

This is one of the main questions in the Gyms by the skinny guys and girls that want to gain muscle and transform their bodies. In general, they don’t know that the classification of the human body is divided in three types: ectomorph, endomorph and mesomorph. This classification appears after a study did by the physiologist William Sheldon, published in the 1940s.

At this point, probably you just start asking yourself what is my body type and do I really need to do a specific workout and diet. If you want to get results for the time, effort and money that you spend with the Gym, yes you have.

For example, an Ectomorph can not forget to eat before bed to prevent muscle catabolism and the other two types of body types have to control their calories intake.


Let’s focus on the ectomorph. The typical skinny guys that have a light build with small joints and lean muscle.

The typical ectomorph:

Small frame and bone structure
Lean muscle mass

Flat chest
Finds it hard to gain weight
Fast metabolism

These guys have to train heavy, but for short periods of time. Their workout should be a maximum of 35 to 40 minutes with long rest breaks between the sets. They should to between 5 to 8 repetition per set and 3 to 5 sets per exercise, giving the most importance to compound movements and avoid spending long time on the cardio.

The diet should be divided in 50% Carbohydrates, 30% Protein and the rest 20 % Fat. The nutritional requirements are not the same as the average bodybuilder. In order to determinate the amount of calories that an ectomorph athlete should  eat a day, take you weight in lbs (1 kg = 2,2046 lbs) and multiply by 17 to 20. On the first 2 weeks, you should multiply by 17 and after that increase the caloric intake.

For example, an athlete that weights 150 lb would do the calculation of:

150lb X 17 = 2550 calories per day.

Knowing that Carbohydrates and Proteins per each gram have 4 kcal and the Fat 8 kcal, we could broke down roughly in 319g of Carbohydrates, 191g of Protein and 64g of Fat.

An example of what could a day of this type of diet could be is:


– Banana Raspberry Smoothie (348 calories, 57g carbs, 14g prot, 10g fat)

– French toast (315 calories, 34g carbs, 19g prot, 12g fat)

What’s A Good Diet Plan For An Ectomorph To Gain Muscle?


– Apple cinnamon muffins (174 calories, 12g carbs, 4g prot, 1g fat)


– Cabbage soup (399 calories, 84 carbs, 29g prot,3 fat)

– Jill’s beef barley stew (299 calories, 44g carbs, 24g prot, 4g fat)


– Strawberry and banana smoothie (197 calories,27g carbs, 16g prot, 4g fat


– Chicken chilli (237 calories, 25g carbs, 24g prot, 5g fat)

– Brown rice (332 calories, 57g carbs, 6g prot, 9g fat)

Before bed

– Casein protein

If you want to increase the calories during the day, just add a scoop of whey protein to the smoothies.

Hope you enjoyed reading Diet Plan For Ectomorph To Gain Muscle