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Gaining mass is a process that is not a big problem for some people, but for a large group of sports enthusiasts it involves a lot of effort and requires strict discipline. We are talking here primarily about ectomorphs, for whom the increase in fat tissue and muscle development is a real challenge. This is the result of a genetically determined body type and a very efficient metabolism, which makes it difficult to gain mass quickly and easily. However, a "difficult" process does not mean an "impossible" process! Below you will find some useful tips that will help effectively increase mass in people with an ectomorph body type.
Body type – ectomorph (according to Sheldon's classification)
Ectomorphs are characterized by a frail and slim body structure. Very often, they are tall people who have narrow shoulders and chest, a long, slender neck, and strongly defined bones. Their body's fast metabolism, along with good intestinal peristalsis, usually cause greater or lesser difficulties in gaining fat mass[1]. These people also most often have problems with increasing muscle mass[2].
Ectomorphs, unlike endomorphs and mesomorphs, need an increased caloric surplus and special training plans to achieve their intended goals of body development. Many people with this type of build have had many failed attempts, which can effectively discourage them from making further efforts.
However, it is worth remembering that with a well-adapted diet and appropriately selected exercises, every healthy person (even one with a very frail and slim build) is able to increase their mass.
How to gain mass as an ectomorph?
The basic issue in the case of a mass diet for ectomorphs is of course an appropriate caloric surplus, which is calculated individually depending on needs. Unfortunately, this does not mean the ability to consume any amount of fast food, sweets and highly processed food. Such food, of course, provides high caloric value of meals, but at the same time serves empty calories with no nutritional value, but with a high content of saturated fats and simple carbohydrates.
Such a diet will definitely not contribute to the intended increase in mass in the ectomorph, and will rather result in an increase in abdominal fat. The calorie surplus, which in some people can be as much as 50%, should come primarily from carbohydrates (about 45-50% of the daily calorie requirement), followed by protein (about 30%) and fats (about 20-25%).
Ectomorphs should avoid low-carb diets, as they make it harder for them to build muscle mass. It is worth supplementing the diet with protein-carbohydrate supplements, which will help increase the caloric value of meals consumed during the day. In the case of large energy surpluses, it is recommended to gradually increase the size of portions and their frequency.
What to eat in a bulking diet for ectomorphs
An ectomorph's diet should include plenty of vegetables, which are an important source of minerals, vitamins, and fiber.
- Carbohydrates that an ectomorph should reach for include pasta, rice, groats, fruit, oatmeal and potatoes.
- Sources of fats include olive oil, nuts, oily sea fish and vegetable oils.
- Protein can be supplied in the form of fish, legumes, lean meat and dairy products, eggs and protein supplements.
What is important, it is worth breaking meals into at least 5 smaller portions, instead of stretching the stomach, for example, with a very large dinner.
[1] Pereira S, Katzmarzyk PT, Gomes TN, Souza M, Chaves RN, Santos FKD, Santos D, Hedeker D, Maia JAR. Multilevel modeling of somatotype components: the Portuguese sibling study on growth, fitness, lifestyle and health. Ann Hum Biol. 2017 Jun;44(4):316-324. doi: 10.1080/03014460.2016.1243727. Epub 2016 Oct 27. PMID: 27686450.
[2] Barbieri D, Zaccagni L, Babić V, Rakovac M, Mišigoj-Duraković M, Gualdi-Russo E. Body composition and size in sprint athletes. J Sports Med Phys Fitness. 2017 Sep;57(9):1142-1146. doi: 10.23736/S0022-4707.17.06925-0. Epub 2017 Jan 13. PMID: 28085130.
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