This Article is About
ectomorph
daily calorie intake
pumpkin seeds
macro nutrients
good fats
monounsaturated fats
extra virgin olive oil
flax seeds
virgin olive oil
trans fats
saturated fats
sunflower seeds
fat cells
Curse Of The Ectomorph - Why You Cant Gain Muscle (part 2)
Join 1000's of Authors at StreetArticles Today!

Curse Of The Ectomorph - Why You Cant Gain Muscle (part 2)

In part one of this topic we discussed the required calories and grams of protein needed to break the mold for your body. Now that we know our numbers, it’s time to get to the nutrition side of the science. Everything needs to be broken down into the 3 macro-nutrients. These macro-nutrients (as you probably know) are fats, carbs, and proteins.

You are what you eat. I’m sure you’ve heard this phrase before. So that means if you eat fat then you’re going to get fat right? Wrong! Fat is a critical nutrient when it comes to muscle building and overall functioning of the body. You just need to be sure that you’re consuming the right kinds of fats. These “good fats” are like rocket fuel when it comes to energy.

So what are these good fats? Basically they are polyunsaturated and monounsaturated fats. These fats are critical for your joints, functioning of the brain, muscle repair and many other functions of the body.

Some great sources of these good fats are from the following:

- Extra virgin olive oil

- All types of nuts (almonds, walnuts, pecans)

- All types of seeds (sunflower seeds, pumpkin seeds, flax seeds)

- Avocados

- Fish skin and meat

30% of your daily calories should be from good fats like the ones listed above.

A nice bonus is that fat is calorie dense. So this helps in meeting your quota for your high daily calorie intake. For example, one tablespoon of extra virgin olive oil is 120 calories. The reason that extra virgin olive oil is stressed as opposed to just olive oil is because extra virgin olive oil is less processed. The less processed your food is, the better that it will be for your body.

Now for the evil side of fats. These fats will harm your gains, result in creation of fat cells, and over all harm your body. These are tran-saturated fats. These will clog your arteries and raise your blood pressure. Trans fats are responsible for many health problems all across the world. The worst part is we are only doing it to ourselves. Trans fats are man-made for the most part. For example, here are some sources of trans fats.

- Anything deep fried

- Highly processed and heated vegetable oil

- Fast food hamburgers

- Highly processed snacks

One sneaky thing that I have noticed is vegetable oil. On the label it looks glorious. It shows vast amounts of poly and mono unsaturated fats with zero trans fats. However, these values are taken before the oil is treated and heated. Once the oil is heated upwards of 1000 degrees, it loses it’s nutritious qualities and increases in saturated and tran-saturated fats.

This brings us to our final type of fat, saturated fats. You will find these in many snacks, milk, meats, and eggs. In moderation, it’s a good thing to consume saturated fats, but they need to be limited. Saturated fats are a great aid when it comes to building muscle, just don’t overdo it. Try to focus on consuming poly and mono unsaturated fats, and don’t stress about consuming some saturated fats in there from meat along the way.

Next let’s talk about carbohydrates. These are commonly given the wrong reputation as well. For us ectomorphs, it is crucial that we consume carbs. However, that doesn’t mean we can simply ignore the rules completely. The carbs that we do consume need to be the right type. Plus, whenever you train with a workout routine to gain muscle, you're going to need the energy provided by high quality carbohydrates.

You should focus on carbs with a low glycemic index. Basically this means carbs with a lower sugar content. These are the whole grains and whole wheat carbs. Here is a list of carbs that have a low glycemic index.

- Whole wheat/ grain bread

- Whole wheat/ grain pasta

- Sweet potato

- Brown rice

- Raw oatmeal

Calories from these carbs should account for 40% of your daily diet intake.

In general, it’s best to stay away from carbs with a lot of sugars in them. One exception to this is directly after your workout. After you’ve performed a hard workout, your body is craving serious nutrition to start the protein synthesis process. Due to this, it actually may be beneficial to consume carbs with a high GI so that you spike your insulin levels allowing a more complete absorption of nutrients. This is why having a banana in your post workout shake is a good thing to do.

Finally we have proteins. Not all proteins are equal when it comes to muscle building. This is where it becomes difficult to be a bodybuilder that is a vegetarian at the same time. Reason being is that animal meats are a very important source of protein when it comes to building muscle. The proteins found in alternatives such as tofu are incomplete and not nearly as efficient.

So what are the best sources of protein? For decades bodybuilders have sworn that eggs contain the most potent muscle building proteins and nutrients for muscle building. This could very well still hold true today. The egg is extremely nutrient dense. When you combine a phenomenal workout routine to gain muscle with high quality proteins, great things will happen.

A common misconception with the egg is the levels of cholesterol. Yes they do contain harmful cholesterol, but they also contain healthy cholesterol that combats the bad cholesterol. So in this case, they mostly cancel each other out.

However, with that said, it’s still recommended to never consume more than 8 eggs per day. So in that case, Gaston from Beauty and The Beast had it wrong when he ate 4 dozen eggs a day as a young lad…

Consuming 240 grams of protein every day is very hard to do by just eating eggs, meat, and cheese. You are going to need some supplement help in this department. A solid whey protein is the answer in this case. The benefit of whey protein is that it absorbs into the body almost instantly. This makes it very beneficial as your post workout meal.

You have a small anabolic window that needs to be met every training day. That window starts once you’ve finished your workout and ends 15 minutes after your workout. This is why you always see bodybuilders bringing their protein shake with them from their house to the gym. Bottom line is, as soon as you're finished training with your workout routine to gain muscle, you must consume your whey protein shake.

Other good times of the day to have your protein shake is first thing in the morning, and a low carb protein shake before bed. Your body does the majority of its muscle repair in its sleep. So it’s important that you have the building blocks in your body in order to accomplish proper protein synthesis. Here is a list of high quality proteins to make sure that you’re clear.

- Chicken (free range preferably)

- Eggs (again, free range)

- Fish (not fish and chips, that’s deep fried!)

- Nuts

- Seeds

- Cheese (the less processed the better)

- Whey protein powder (One with low sugars and very little preservatives/ fillers)

Calories from your proteins should account for 30% of your daily calories.

That’s about it when it comes to breaking the ectomorph curse. You will need to eat like this and train with a great workout program to gain muscle. if you want to break the mold. It’s going to be very difficult to stay strong with your daily quotas, but this will make all of the difference. I gained 35 pounds in 6 months by eating like this. Before, I couldn’t gain more than 10 pounds before hitting the ceiling. Eat well! Best of luck.


Street Talk

No comments present
You May Also Like
Muscle Building Workouts For Ectomorphs
Being an "ex-skinny guy", I know how it feels. You hate your body, you're scared of getting bullied and you probably don't think that you'll ever get a chance with that beautiful girl over there. And you've decided to workout and build some muscles! That's a great step which will…
By: Andy Dangubic in  Health and Fitness  >  Build Muscle   Jul 23, 2012  
0
  Likes: 1

Daily Calorie Intake – How Many Calories Are Right for You?
Ya, Franz here again! “How many calories should I eat?” This is a big question that many people put too much focus on. They put the value of achieving measurable weight loss on daily calorie intake instead of focusing on quality meals eaten throughout the day. It’s not quantity so…
By: Franz Williams in  Health and Fitness  >  Weight Loss   Nov 28, 2011  
4
  Likes: 5

Lose 10 lbs in 10 Days
To lose 10lbs in 10 days, you must first ask yourself if you are prepared to make the necessary sacrifice in your diet and to exercise in order burn the necessary calories to meet this goal. Healthy weight loss usually occurs at a rate of one pound per week, with…
By: Kristin Greene in  Health and Fitness  >  Weight Loss   Dec 14, 2010  
0
  Likes: 0

Lose weight on a budget
There are some people out there who spend thousands of dollars trying to lose weight. They try just about everything to get the body that they want and yet don't see the results they are hoping for. The reason they aren't getting the results is quite simple, they are paying…
By: nicole and adrell bosworth in  Health and Fitness  >  Weight Loss   Apr 13, 2012  
0
  Likes: 1

Lose Weight Safely
Ensuring safety in everything we do is a top priority, especially when losing weight where our health is at stake - doing it right will have a long term benefit. However, people tend to rush weight loss especially when there is an urgent need to do it. This can sometimes…
By: Lemuel in  Health and Fitness  >  Weight Loss   Apr 03, 2012  
14
  Likes: 22

Don’t Lie About Your Food Intake
Okay, I know that women and men lie about what they have eaten, because the proof is in the pudding, so to speak. So don't lie about your food intake, because if you are going to lose weight, then you are going to have to be honest with yourself and…
By: Katie Sheldon in  Self Improvement  >  Memory Training   Mar 14, 2013  
1
  Likes: 0

How to Gain Muscle And Lose Fat - Three Simple Ways
There are so many different workout plans to consider when looking to gain muscle and lose fat that it can be very confusing and intimidating for the average person that is new to fitness. If you find yourself to be confused, don’t be alarmed or embarrassed, we have all been…
By: Sonny Jude in  Health and Fitness  >  Weight Loss   Feb 07, 2012  
1
  Likes: 1

Top Weight Loss Programs That Work
With weight loss and body image becoming seemingly so important these days there are so many weight loss programs that are surfacing that promise to be the next miracle fix. But what are the top weight loss programs that work? How do you weed out the good programs from the…
By: Hayden in  Health and Fitness  >  Weight Loss   Apr 10, 2012  
0
  Likes: 1

Calculate Dog Food Calories - A Self Help Guide
Do you know how many calories your dog needs daily? Do you know how many calories are in the dog food you use? If you are the owner of a fit healthy dog and are following the advice on feed labels, there's probably no reason why you should know. I…
By: Janice Watson in  Pets  >  Dogs   Jan 09, 2013  
0
  Likes: 27

Kim Kardashian Weight Loss Plan - Can it Be for You Too?
Kim Kardashian weight loss plan is a not-so-secret combination of good dieting and proper exercising. Although both played an important role for her to get into her recent great shape, she made it clear that it was also a matter of determination as she was known to be in love…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Apr 25, 2011  
0
  Likes: 1

Best Diets To Lose Weight
Have you ever wondered what the best diets to lose weight are? Now, we are all familiar with the term diet and many of us have different emotions attached to that word....some good and some bad. So, to begin our discussion, I would like of us to throw out our…
By: Sonny Jude in  Health and Fitness  >  Weight Loss   Feb 18, 2012  
0
  Likes: 0

Calorie Shifting Diet Plan
Tired of yo-yo dieting where one month you look well on your way to dropping all the pounds you want to lose only to gain all the weight back again plus some extra the next month? In a nutshell It's really all about healthy eating habits most times. The answer…
By: Donald Whitehead in  Health and Fitness  >  Weight Loss   Jan 22, 2016  
0
  Likes: 2

Calories Not Source Count Most: New Study Proves That Compliance Matters More Than Content
For many years, the weight loss community has searched for the so called "perfect" diet plan, only to find out that the latest fad has drawbacks or problems of some kind or another. The Atkins diet, wildly popular for allowing such decadent food choices as cheese, red meat and even…
By: amie nogrady in  Health and Fitness  >  Weight Loss   Jan 31, 2012  
6
  Likes: 3

Foods High In Unsaturated Fats
Yesterday I talked about ways to cut fat, the bad fats. But are there good fats for you? Are there fatty foods you should be eating every day? What about foods high in unsaturated fats? There are foods with natural sources of healthy fats that your body needs to stay…
By: Franz Williams in  Health and Fitness  >  Nutrition   Dec 20, 2011  
2
  Likes: 1

Healthy Quick Meals With Smoothie Drinks - Part 3/3
In this last edition of Healthy Quick Meals With Smoothies, I have posted some additional ideas for smoothie drinks, where the main emphasis is on breakfast-time and fruity-refreshing drinks. It can really start up the day for you if you try to make one of them. It gives you the necessary…
By: Brooklyn57 in  Health and Fitness  >  Weight Loss   Sep 19, 2011  
0
  Likes: 0

Article Views: 2801    Report this Article