7 Day Diet Meal Plan

Jon-Carlo Astorina

Contributing Writer

Bulking for Ectomorphs

As stated in a previous article by Matt Karstetter, “Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ectomorph’s need a large amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups.”

So what exactly does this mean for the Ectomorph? An Ectomorph myself, as evidenced by my near bantamweight conditioning, I can help shed some light on how to overcome these obstacles.

Determine your maintenance calories by multiplying your weight by 15. Then add 500 to determine where you should start. Eg. Someone weighing 150lbs should start at about 2750 calories per day. (150×15) 500. If you stall, slowly increase your calories weekly. Keep your macro ratios to 50:30:20 (Carbs:Protein:Fat). Keep it clean! Don’t fill this ratios with garbage calories from junk food. Not all calories are created equal!  4. Eat 6-8 meals per day and don’t be afraid to consume a lot of your carbs around your workout.  5. Be sure to include plenty of fruit and veggies – though not calorically dense they provide a lot of vitamins and minerals that keep you healthy and support growth.  Train BRIEFLY but INTENSELY! Train large muscle groups but don’t over train. Trust me – an Ectomorphic body will not benefit from a chest workout that includes flat bench, incline, decline, and flys.  Aim for 3-4 sets at 4-8 reps for each exercise.  Utilize key compound lifts and alternate push and pulldays.  Get PLENTYof REST. Rest is key for your body type. Be intense with your training but allow enough time to recover. Take every third day off, 2 days off in a row won’t hurt either.

Good Luck!

Bodybuilding Accomplishments:

2011 NGA Titan Classic OVERALL OPEN MEN WINNER – PRO CARD AWARDED

Jon-Carlo Astorina is a Team JBT Athlete

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