![]() They also provide anti-oxidants to keep you fit and healthy. Fruits and vegetables are essentially carbohydrates so add them to your total. Seeing as you will be eating more than the standard portion of 3 meals a day, I would recommend you try to double that. ![]() In the UK the government recommends we eat 5 portions of fresh fruit or vegetables a day. It is also important to eat lots of fresh fruit and veg. Excellent for us ectomorphs, more penny for you buck! To our bulking advantage, fats have 9 calories per 1g. A mixture of all of these would be the best way to go about it. Excellent examples are oily fish, avocados, flaxseed oil, nuts or eggs. The fats you are looking for are high in omega 3, omega 6, and omega 9. Food high in saturated fat needs to be avoided at all costs as they clog arteries, increase cholesterol and increase your risk of heart related problems. Know first that fats like carbohydrates are not created equal. Now that we know why they are important, what is the best way to go about getting them? Whoa, steady there don't rush for the nearest bottle of oil. No muscle bound freak ever built muscle without testosterone. They lubricate cells within the body, keep skin and hair soft and supple but most important for ectomorphs, they regulate testosterone levels! Without testosterone you might as well pack up and go home. Fats play a very important role in the body. Fatsįats are often overlooked for ectomorphs and I had even fallen victim to the 'all fat is bad' trend before I learned the truth. Turkey, chicken, fish, lean steak and mince, eggs and of course, protein shakes.Īim to cram down around 1.5g of protein per lbs of bodyweight. Sure you can eat that whole sirloin steak, including the 10cm slab of fat attached to it, but don't complain if you gain a lot of fat and no muscle. You will need to stick to lean sources of protein if you want to create lean muscle. It is very important for bodybuilders who are looking to add lean mass. Protein is the building block for the body. Protein is quite simply your most important macro-nutrient. Remember that carbohydrates contain 4 calories per gram.Īlso, to keep your body guessing add in a day of super high carbohydrates just to trick your body so it doesn't get used to the amount of food you are ingesting. Your exact intake of carbs will depend on your bodyweight but as a rule of thumb, take your bodyweight and eat between 2 and 2.5 grams of carbs per lb of bodyweight. Stick to complex carbs such as brown rice, brown pasta, wholemeal bagels, yams and sweet potatoes. Unlike most of the world who seem to be running away from carbohydrates, you will need to consume large quantities in order to meet your required calorie intake. If you're at rest and you have ingested glucose not needed by your body, it is stored as fat. Put simply, it had to use these carbohydrates. This spike in insulin is produced by your body for glucose metabolism. Once you ingest these fast carbs your liver secretes a hormone called insulin. Fast acting carbs, such as white rice, white bread, sweets, sugar, dextrose, etc. You need to realise however, that not all carbohydrates are created equally.Ĭarbohydrates come under two main headings, fast and slow releasing carbohydrates. Not for an ectomorph! Carbohydrates are your best friend. Now, carbohydrates have been targeted by the media and nutrition 'experts' as the route of all evil. There are three main macronutrient profiles we need to concern ourselves with. We need to eat the right amount of macro-nutrients for the body to turn them into bulging Arnold sized muscles. No my friends, if only life was that simple. Now that we have discovered we need to eat, eat and eat some more, we cannot however, drive straight down to KFC and order 6 family buckets. calories, simply cannot grow! Try building a house with no bricks! Yeah right! If you don't provide your body with the building blocks it needs, i.e. Your food is the bricks you need to build the house, your body. Think of your body as a house being built from bricks. ![]() If you don't regularly supply your body with more calories than we need, it simply will not grow. But for us ectomorphs who already seem to be eating the world three times over, this can be tricky.
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