Weight gain

dmjunior22

Hello all. I'm an ectomorph. I've been struggling for years to put on weight. It would take me 4 months just to put on 2kg. My genetic frame is tall and slim built. Any advice on a set meal plan to maintain surplus of calories and a set of exercises for a beginner at gym? Any advice would be deeply appreciated

Retroguy2000

You are not defined by an outdated and debunked classification model, and you can change.

Lots of lifting with a structured lifting plan, lots of protein, avoid excessive cardio, eat plenty.

tomcustombuilder

There is no such thing as an ectomorph, only people that don't take in enough calories to bulk up.

nossmf

People have problems gaining weight are often either a) eating less than they believe or b) moving more than they believe. Or both. Accurate logging often shows a person is eating too little, and some people move a ton throughout the day and don't think about it as exercise, they're just walking around the office, or biking to work, or fidgeting non-stop, not realizing all these things are burning calories.

Before we can recommend a suitable eating plan or exercise program, you first must be absolutely honest with yourself about what you eat and how you move. Then we can suggest appropriate changes, usually starting with "take whatever calories keep your weight the same and add 250/500 per day," making sure to get adequate amounts of protein and enough other types of food to get all the vitamins and other nutrients your body needs.

AnnPT77

Set meal plan? No. But anything reasonably nutritious overall that adds up to a a calorie surplus for you, ideally using foods you enjoy and don't find over-filling . . . that would be good.

There's a thread here with suggestions for so-called "hard gainers":

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest