ECTOMORPH needs help

adamesposito95
adamesposito95 Posts: 1 Member
Ok so I'm pretty tall. 6'3 actually. And I'm am ectomorph which basically means I have a very high metabolism, if you don't know. And my body needs A LOT to gain it seems. So I have to eat so much in such a small amount of time to put on weight. What types of things/meals should I be eating in order to increase my intake of all my macros in a lesser amount of time. It’s tiring to have to eat 3200+ calories and high macros to gain weight. I’m new to all this also so an info or advise is appreciated

Replies

  • rybo
    rybo Posts: 5,424 Member
    Go down a few threads on the page and there's one about hard gainers. Read that
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    there is NO special food that is going to make you gain weight - you are just going to have to eat 3200+ cal a day - I understand the tiredness - i avg 2700 most days to maintain and it can be a struggle
  • sijomial
    sijomial Posts: 19,809 Member
    Ectomorph is description not a different species.

    Hit your nutritional needs and then go ape on the foods you like and enjoy.
    Fat is the most calorie dense of the macros (grab a handful of nuts (excuse the expression!) but for me starchy carbs are my most enjoyable way to eat a lot.

    Any reason you can't snack or drink some calories rather than eat in a "small amount of time"?
  • joemac1988
    joemac1988 Posts: 1,021 Member
    Ok so I'm pretty tall. 6'3 actually. And I'm am ectomorph which basically means I have a very high metabolism, if you don't know. And my body needs A LOT to gain it seems. So I have to eat so much in such a small amount of time to put on weight. What types of things/meals should I be eating in order to increase my intake of all my macros in a lesser amount of time. It’s tiring to have to eat 3200+ calories and high macros to gain weight. I’m new to all this also so an info or advise is appreciated

    3200 calories isn't all that much... I'm 6'0" and when bulking I eat about 5,000. You may need to mentally force yourself to eat more, kind of like squeezing out that last rep lol.

    What do you mean by lesser amount of time? It's your average intake that matters...start eating as soon as you wake up and until you go to sleep. When I'm bulking, my first meal is 4AM and my last is 9PM.

    Six meals x 750 calories per meal average = 4,500 calories. That really shouldn't be hard to do.

    If you share your macros, I'd be happy to give you some meal ideas.
  • sardelsa
    sardelsa Posts: 9,812 Member
    rybo wrote: »
    Go down a few threads on the page and there's one about hard gainers. Read that

    Here ya go

    community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

    Why do you have to eat in such a small amount of time? Take advantage of the day.. start getting the cals in early and eat until you go to bed.

    Also, while 3200 cals is a lot, it is not that much for your height especially to bulk. I have bulked on 3500+ before ( as a 5'7" 125lb woman) .. lots of high cal smoothies helped -full fat yogurt, bananas, peanut butter, whey, etc
  • Lean59man
    Lean59man Posts: 714 Member
    If it's any consolation, most of the best physique men are ectomorphs. Small joints make their muscles look impressive.

    The real secret is to eat enough calories to gain while lifting weights. You didn't include your weight by the way.

    I suggest a 3 day per week full-body routine. Keep it simple with a compound exercises for each main muscle group.

    A good routine is as follows:

    Squats
    Calf raises
    Bench press
    Rows
    Shoulder press
    Curls
    Planks

    2-3 work sets per exercise of 6-12 reps for size. 3 days a week.

    The real "secret" of gaining size is of course adequate calories. Aim initially to gain 10 lbs. at a rate of 1 lb a week and use MFP to plot your caloric intake. Be sure to add back exercise and activity calories.

    Get your calories EVERY DAY whether you train or not.

    Eat every couple hours so you can get all your calories in.

    Get 8 hours sleep a night or more. Keep regular hours. Don't stay up late.

    Good foods are milk, cheese, peanut butter, meat, eggs, breads, thick soups, vegetables, nuts, potatoes, brown rice, sauces, etc.

    Butter your toast and sandwich bread for extra calories. Add mayonnaise, salad dressings, etc.

    Instead of coffee or soda, drink milk or something with nutritional value.. Avoid caffeine as it makes your body release adrenaline.

    Take a multivitamin every day.

    Once you eat more calories than your body burns you will gain.

    Aim for a 10 lb gain and when you get there re-assess.



  • TavistockToad
    TavistockToad Posts: 35,719 Member
    peanut butter
  • mitch16
    mitch16 Posts: 2,113 Member
    My son is a hard gainer. We keep lots of Ben & Jerry pints in the freezer.

    He had read a story about a football player at one of his favorite universities having a hard time gaining weight. His solution? A PB&J sandwich or two between meals (even setting his alarm to eat them at 2 am). My son tried this for a while. Ultimately it helped him gain 20 pounds but he's really sick of PB&J now.
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