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Ectomorph Muscle Gain Ultimate Workout Routine

Updated on June 8, 2015

Watch this transformation from skinny to brawny

Successful Bodybuilding for Ectomorph Body Types

If you are one of those guys with an ectomorphic body shape, basically a skinny guy with little or no body fat, and you want to make a positive physical change, then this information is all about you! Have you ever dreamed of what it would be like to have the defined, cut physique of an extreme bodybuilder?

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Learn about the 12 secrets to getting bigger and more powerful muscles here.


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I'll tell you right now that the ectomorph physique is one of the hardest to build bulk, mass and muscle. It's because most ectomorphs have a super efficient metabolism. Your body is designed to burn calories as fast as you can take them in. It's sort of a curse, but it could really work to your advantage if you know how to use it. If you don't follow a diet and nutrition plan, you could have a battle keeping your weight at the optimum level for bodybuilding.


Ectomorph Diet: The Key to Proper Weight Gain

The first thing you need to know about the ectomorph diet plan is that you are going to have to eat a whole bunch more than you are probably used to eating. It will not be easy at first. You may have to literally force yourself to eat enough food. As you get into the workout routine, it will become less and less of a problem. Take a look at some of the weight supplements listed there to the right to assist you in putting on some bulk and mass. Most of these type of drink supplements will contain around 1,000 calories. When used properly, these protein supplements will work wonders for your physique. Glutamine and creatine are some other supplements which will help along with the whey protein.

You should try to eat at least 6 meals per day, every day. You're going to need all those calories for the extreme workouts you will be doing. It is critically important to get the nutrition thing right before beginning any workout. Think of the food you put in your body as gasoline for your car. When you put cheap gas in a car, it runs poorly. When you put poor quality food in your body, it will perform poorly.

Let me take a minute to tell you that if you do not know how to read a nutrition label or how to figure out how many calories are in the foods you eat, you need to take some time here and educate yourself. Here's a great ectomorph nutrition website (click here) for learning all about ectomorph bodybuilding and nutrition. Check out all the specific food items there by clicking on each item. This will open a long list of the best foods for your ectomorph bodybuilding diet plan.


Bodybuilding Diet Information at

Ectomorph Diet Shopping List


  • Cantaloupe
  • Honeydew Melon
  • Apples
  • Avocados
  • Bananas
  • Pears
  • Plums
  • Grapes
  • Kiwi fruit
  • Apricots
  • Peaches
  • Oranges
  • Grapefruit


  • Red, Green Bell peppers
  • Asparagus
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Carrots
  • Celery
  • Peas
  • Green beans
  • Lettuce
  • Cabbage
  • Salad mix
  • Spinach
  • Tomatoes
  • Cucumbers
  • Onions
  • Green Onions
  • Garlic
  • Sweet Potatoes
  • Zucchini and other squash

Ectomorph Diet Tips

Meat / Poultry & Fish

  • Chicken breast
  • Turkey breast fillets
  • Beef pot roast
  • Round steak
  • Pork tenderloin
  • Lean ground beef
  • Lean ground turkey
  • Fresh fish
  • Scallops
  • Venison
  • Canadian-style bacon
  • Lean ham

Ectomorph DIet Tip: Bulk Up Without Gaining Fat

Ectomorph Diet: Bodybuilding Sandwich

Ectomorph Diet: Bulking Up

The basics of ectomorph eating to gain weight and bulk are really very simple: you must eat more calories than your super-efficient ectomorph metabolism burns off. This does not mean you can eat anything. Fast food, junk food, foods that are high in fat and sugar should be avoided. You need to eat the foods that contain macro-nutrients in order to get that amazing physique.


Try to avoid the fast-releasing carbs like white rice, white bread and sweets. Instead, opt for the slow-releasing carb foods. Complex carbohydrates are what you want. These are the slow-releasing carbs that make great muscles. As an ectomorph, you will need to consume large quantities of complex carbohydrates like brown rice, brown or whole wheat pasta, and sweet potatoes.Try to take in about 2 to 2.5 grams of carbohydrates for every pound of your own bodyweight. For example, if you weigh 120 lbs., eat at least 240 to 300 grams of complex carbohydrates each day.


The building blocks of the human body, protein is one of the critical macro-nutrients needed for developing that spectacular physique. Remember that lean protein creates lean muscle, and that's what you want. You're going to be eating a lot of calories with all those carbs so try to stay with lean meats without any extra fat. The lean cuts of meat include turkey, chicken, fish, eggs and protein supplement shakes.


Contrary to what some people believe, fats are not all bad. Sure, it's bad to ingest a lot of fatty foods and your body will do what it is designed to do with extra fat- store it. Fats are necessary for good health and they regulate testosterone, a necessary basic element in ectomorph bodybuilding. Let's define a few things first about fats. There are good fats and bad fats. Saturated fats are always bad and wreak havoc in the body. You want fats high in omega 3, omega 6 and omega 9. These fats are typically found in fish, avocados, nuts, eggs and other foods.

Ectomorph Diet Overview

Follow a diet made up of about 50% carbs, 30% protein and 20% fats (good fats). To find how many calories you need to bulk up, use this formula:

(your weight) x (17-20) = total calories each day

For example, a person weighing 150 lbs would use the following formula:

150 x 17 = 2,550 total calories each day


Ectomorph Workout

Ectomorph Bodybuilding: The Basic Rules

The right workout for you can only be determined by you. So how do you know which is the best workout that will give you optimal results? You can do it the hard way and just start working out or you can educate yourself. Take a look at some of the workout routines listed here. The next best thing is to find a bodybuilding professional and have them develop a workout routine that is best for you.

There is not enough room to list all of the many different types of ectomorph workout routines on this page. Whatever you decide, make sure you find out as much as possible before you make a final decision. The wrong workout could lead to injury or produce less than desirable results.

Follow these basic rules for a successful ectomorph muscle gain workout:

• Be consistent, workout on schedule
• When working out, concentrate on proper form
• Drinks lots of water everyday
• Eat at least 6 meals every day
• Consume 1 to 1.5 grams of protein for every pound of your body weight
• Be sure to eat enough to meet the nutritional and energy requirements of your workout
• Allow your body to rest and recover properly
• Lift heavy weights
• DO squats
• DO bench press
• DO deadlifts

There is a great website with a lot of different workouts here.


I'd love to know what you think, or if I have left out any critical info - let me know!

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