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Acquiring Lean Muscle As An Ectomorph

Most skinny people think that they cannot look great because they are naturally skinny and that their body is not capable of gaining lean muscle. It’s certainly a myth. If you are an ectomorph, a term presented by an American psychologist W.H. Sheldon that is being used to describe people who are naturally skinny, it is still plausible to gain lean muscle so as to improve your physique.

Oversized women tend to be jealous of skinny women because they can eat whatever they want without gaining too much weight. That is because an ectomorph’s metabolism acts up like a fast jet plane, burning a lot calories more than a typical person does. However, for skinny men, this is rather unimpressive. Attracting an opposite sex can sometimes be harder compared with men who have wonderful physique. So if you think you want to be that hot guy with 6-pack abs, then exert extra effort and let’s start building your muscles.

Exercising without doing it right will tend to make you lose more weight rather than gain. In order for you to acquire lean muscle, you need to have a special diet that will be beneficial to your specific body type. So here are some effective diet tips in order for you to gain some weight and acquire the type of body you have been dreaming of.


Food rich in carbohydrates have been completely eliminated or partially divided into different portions on a typical person’s diet because it’s the source of most unwanted fats. But for an ectomorph, he has to consume a lot of carbohydrates and burn just a part of it. Indeed, an ectomorph’s best friend!

Two Types of Carbohydrates:

  • Fast-Acting Carb – When you ingest a fast-acting carb food, your liver will immediately secrete a hormone called insulin so as to fight the glucose. When you are not doing anything, your body will store the glucose which will later on turn into fats. Well, it may be very unsafe for those who gain weight fast but for an ectomorph, this will be beneficial especially when taken at a right time. When is the right time? Preferably after your workout. Your muscles can actually be fuelled up into accelerated anabolic recovery phase with the help of the insulin increase.
  • Slow-Acting Carb – The second type is the slow-acting carbohydrates which are surely great to build muscles. These do not heighten up the insulin since glucose is gradually broken down in small amounts. You have to constantly supply your body with the building blocks so as to keep track of the muscle building stage, also known as the anabolic phase.

The exact amount of carbohydrates needed to consume depends on your weight. So for every pound, you will be required to eat between 2 to 2.5 grams of carbohydrates. However, it is also better if you will change your diet from time to time so as to not let your body adapt to the amount of food you are taking.


Protein is an essential building block of muscle. A huge percentage of your muscle is made up of protein. It helps rebuild damaged muscles after strenuous work and exercise. Therefore, in order for you to efficiently develop your muscles, adequate amount of protein must be habitually taken.

To compute for the right amount of protein your body needs, about 1.5 grams must be taken for every pound of your body weight.

Foods Rich in Protein:

  1. Turkey
  2. Chicken
  3. Tuna
  4. Salmon
  5. Cheese
  6. Pork Loin
  7. Tofu
  8. Beans
  9. Eggs
  10. Yoghurt

Apart from the aforementioned reasons, protein also helps in suppressing appetite and burn fats.

If you are an ectomorph, you have to bear in mind that your approach towards building lean muscle is different to what other people do. You have to eat as much as what your body needs in order for you to gain and not to lose some pounds. With proper diet and training, you will surely attain the physique you have been dreaming to have.


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