We all know people with an increased metabolism, in other words a fast metabolism that makes them resistant to weight gain.
Some of them, despite regularly exercising weight and eating well (or so they believe), may not gain even a pound and are constantly tormented by the question of how to gain muscle mass.
Initially, scientists identified these types of people as ectomorphs. Gaining muscle mass will likely be extremely difficult for you to be if you are one of these types of people, but there are benefits to you having a low percentage of body fat too.
What can you do to solve this problem? How can you gain mass? To help you, special rules have been developed that should be followed in order to achieve the desired muscle mass.
Rules for ectomorphic muscle building
A diet can be found at this link: Diet for Weight Gain. So how do you gain weight properly? The answer is simple:
- Although it is very difficult, you need to practice eating 5 times a day or more. That means eating every 3 hours or so. If you want to gain some weight, you need to have roughly 18 to 20 calories per 1 pound of weight and spread those calories over your total number of meals.
- Your daily protein intake should be around 1-1.5 grams per pound of your body weight (but don’t forget that you need to do your best when you exercise). Depending on your weight, each meal must be healthy and contain between 20 and 50 g of protein and 40-80 g of high quality carbohydrates.
- Also, don’t forget about the vitamins, minerals, and fiber (to aid digestion) your body needs. This is why you should add fruits and vegetables to your meals. Green leafy vegetables to eat and fruits like apples, pears, apricots, raspberries, strawberries, etc. after you eat are a good place to start.
- Drink at least 2 liters of water a day to improve digestion and noticeably improve the condition of your skin, etc.
If you follow these rules, you will not only gain muscle mass but also improve your health
To get back to the first point, we’d like to tell you that the word food means healthy foods like lean meats (chicken, beef), fish (salmon, tuna, sardines, tilapia, etc.), eggs, cottage cheese, and whey protein. , Oatmeal, whole grain bread, brown pasta, potatoes, sweet potatoes, brown rice, spinach, kale, cabbage, broccoli, etc.
Various junk foods like hot dogs, french fries, fried foods, and fast food burgers shouldn’t have a place in your diet.
Eat right, take care of your health and everything should come in place …
Of course, don’t forget the training program, by the way, we have put together a great training program for building muscle mass.