We all know people with an elevated metabolism, in other words, a fast metabolism, rendering them resistant to weight gain.
Some of them even though they regularly weight train and eat good (or so they believe) cannot gain even a pound of weight and are constantly tormented by the issue of how to gain muscle mass.
Initially, scientists identified this type of people as Ectomorphs. If you belong to this type of people, it is probably extremely difficult for you to gain muscle mass, but there are advantages, you also have low percentage of body fat.
What can you do to solve this problem? How can you gain mass? To help you, special rules have been developed that should be adhered to in order to gain the very desired muscle mass.
Ectomorph muscle building rules
A diet can be found at this link: Diet for weight gain. So how do you gain weight correctly? The answer is simple:
- Even though it’s very difficult, you need to train yourself to eat 5 times a day or more. That means eating every 3 hours or so. If you are going to gain some weight you will need to have about 18-20 calories per 1Lb of weight and you need to distribute those calories between your total number of meals.
- Your daily protein intake should be about 1-1.5 grams per pound of your body weight (but do not forget that you have to give your best in training). Depending on your weight, every meal needs to be healthy and have somewhere between 20 and 50g of protein as well as 40-80g of good quality carbohydrates.
- Also, do not forget about the vitamins, minerals and the dietary fiber (to help with the digestion) your body needs, so you should add fruits and vegetables to your meals. Green leafy vegetables with the meal and fruits like apples, pears, apricots, raspberries, strawberries etc. after your meal are a good start.
- Drink at least 2 liters of water a day, it helps to improve the digestion, as well as noticeably improve the condition of your skin, etc.
Adhering to these rules, you will not only gain muscle mass, but also improve your health
Getting back to the first point, we want to tell you that by the word food we mean healthy foods like lean meats (chicken, beef), fish (salmon, tuna, sardines tilapia etc.), eggs, cottage cheese, whey protein., oatmeal, whole wheat bread, brown pasta, potatoes, sweet potatoes, brown rice, spinach , kale, cabbage, broccoli etc…
Various junk foods like hot dogs, chips, deep fried foods, fast food burgers should not take a place in your diet.
Eat right, watch your health and everything should come in place…
Of course, do not forget about the training program, by the way, we laid out a great training program for gaining muscle mass.