ectomorph diet to gain weight

It also helps to build bicep muscles - so for instance, if you've been lifting 12 pounds for a month, you can go over to 15 pounds the next month. Read on to find out. Getting Started With Your V Shred Custom Meal Plan. The amount of protein should be 1.5 to 2.0 g per kilo of body mass. Endomorphs are squatter and more overweight. This means foods that pack a lot of energy (or calories) per gram. Over time, says Catudal, ectomorphs can become one of the common hybrid types, an ecto-endomorph, characterized by long limbs but a bigger belly from a sedentary lifestyle and less than stellar eating habits. Alright, let me make it easy for you. Add at least 500 calories if you want to gain weight or muscle. Mayo Clinic Minute: Why Skinny Doesnt Always Mean Heart-Healthy. People that belong to this somatotype are usually skinny, lean and have a high metabolic rate. To optimize your health, reach for plenty of protein, including from lean animal sources and plants like nuts and seeds. Keyur Malani is a certified content writer who finds his true passion in fitness and bodybuilding. 373-382). On top of it, protein shakes can help ectomorphs to achieve their daily calorie target with ease. Ectomorphs who focus on low volume foods can obtain adequate calories in their diet without feeling too full. Consume this shake 15-30 minutes before your workout begins. Ectomorph is one of the three common body types: Its not uncommon for people to have characteristics of two or even all three body types, but most people generally fall into one body type more than the others. However, we encourage you to use a calorie calculator to determine your exact portions and macronutrient breakdown. 2021-04-29 12:00:56 (4) As research published in 2019 noted, losing muscle mass was linked to 2.5-fold greater odds of osteoporosis. Bananas and milk shakes 2. This diet plan for ectomorph is divided into six meals with three major meal and three minor meals or snacks. The V Shred program Clean Bulk is a great example of this style of training. And you can definitely change some aspects of your body type! Also, when tracking your calories, try to avoid low-calorie-density food since this will fill you up but won't let you gain a healthy weight. Fats arealsoan easy way to boost your calorie intake providing 9 calories per gram (as opposed to 4 calories per gram in carbs and protein). that appear throughout our content. Follow the fundamentals and prepare your meals accordingly. The best sources of carbohydrates for your ectomorph diet are those that are high in fiber and are vitamin/mineral dense. Compared to the eating plans for mesomorphs and endomorphs, the ectomorph diet is higher in carbs. Below are a series of easy steps to achieve a wholesome ectomorph female or male diet (14). (2) A study from 2018found that having low lean body mass (muscle) and excess fat was associated with a greater risk of developing cognitive problems. To increase your protein intake, reach for one of these protein-rich foods that you can enjoy on the go. 50g of peanuts - roughly one or two handfuls - is approximately 350 calories, 15g protein, 25g fat . | Is it Good For Weight Loss? Once you know your BMR, you can factor in your activity level and get an idea of optimal macros. It also gives an added benefit of gratitude and appreciation of your meals which is a great habit. It is partly because of their weak genes and partly due to their poor diet practices. Your primary focus should be on using heavy weights and completing a minimum of three and a maximum of five sets of each exercise with eight to twelve repetitions for each muscle group. In supplements you can also look at best weight gainers for women. Im Totally Lost And Struggling With Nutrition. 2021-11-30 16:00:25 The bench press is a great way to gain muscle mass, but there are a few different ways to do this exercise. However, if you are someone who struggles to gain weight or muscle mass, you would fall into the ectomorph type and incorporating foods in this article will definitely help youachieve some weight gain. This advantage is that dumbbells allow you to overuse both sides of your body equally, whereas, with a barbell, you may overuse one side of the body more than the other side. A balanced diet, on the higher end of carbs, is probably your best dieting approach if youre an ectomorph. Thanks to your higher metabolism and bodys ability to process carbs, youre likely able to eat carb-heavy dishes like pasta without as much risk as the other body types, says Catudal. Have patience. see below for links & more MY FREE BULKING ROUTINE: http://. By Liam Agnew. Focusing on protein, whole grains, and healthy fats are the easiest ways to boost overall calorie intake. Calories - 450-480. Also, feel free to swap certain foods based on your preferences. Since ectomorphs typically have higher metabolic rates than the average person, they have to eat a greater number of total calories in order to place their bodies in an energy surplus, thereby supporting muscle building. This is an excellent shoulder exercise and helps engage your entire upper body, ideal for an Ectomorph. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. The Association Between Osteoporosis and Grip Strength and Skeletal Muscle Mass in Community-Dwelling Older Women. An ectomorph meal plan is the best tip you need to gain weight. Heres how to adopt this eating style. The Endomorph Diet: A 28-Day Meal Plan with Exercises to Activate Your Metabolism, Burn Fat, and Lose Weight by Eating More Food. What Do I Do? They also tend to have a hard time gaining weight and, Being an ectomorph has more to do with your bone structures and proportions, which you cant change. That's an easy 1,000+ calories plus 60+ grams of complete protein to amplify muscle growth. Starchy, unprocessed, whole grain carbs will help you feel and look your bestopt for sweet potatoes over white . Customize your workout routine and diet based on your individual weight gain goals and where you exist in the spectrum between a true ectomorph and one tending towards . Welcome to Welcyon. Welcome to My Health & Fitness Blog by MyFitfuel. Apart from this, ectomorphs have a fast metabolism. When it comes to planning your menus, ectomorphs can benefit from foods with a high caloric density or low volume foods. . Nothing new there then. How many calories should an Ectomorph eat to gain weight? Use that to your advantage by eating a generous serving of carbs at every meal. Eat Whole Foods Consistently Whole foods such as freshly harvested vegetables and fruits, beans, legumes, whole fish, fresh meat and poultry, whole grains, nuts, seafood, and seeds will go a long way in helping you achieve a healthy body. Relying completely upon weight gainers may prove to be fatal in the long run. Wanting to gain weight is quite rare. But there's a big difference between healthy weight gain and unhealthy weight gain. YOUR PERSONALIZED ECTOMORPH DIET PLAN How to Gain Weight When You're Naturally Skinny Revealed on this page: GAIN WEIGHT & MUSCLE MASS How I went from 159 to 191 lbs in 8 months ( naturally) BOOST SELF-CONFIDENCE Feel comfortable in your own skin and look better naked EASY TO FOLLOW PLAN The simple framework to get the results you want Exercise is important but an . Can ectomorphs gain weight and get stronger? We know that no matter what your body type is, three factors are required for gaining muscle adequate calories, adequate protein, and challenging your muscles with exercise. Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. As a true-blue ectomorph, she needs to include 1,000 calories or as a moderate, 750 calories wouldn't be too shabby over your maintenance levels. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat. (1992). This ensures that your muscles are prepared and not fatigued instead by the increase in reps and weight - your number one priority should be making sure that you're in proper form as well. If you feel like you're already eating enough calories, you probably need at least 300-500 more calories than you think. Very likely, if you are reading this, you are an ectomorph. Many people tend to rush when it comes to eating and prioritize other things more. So if youre averse to low-carb diets, you may find this eating plan meshes well with your tastes and thats great, so long as you eat carbs in moderation. Once you know your gross calorie intake, its time to calculate your daily calorie expenditure by using Calorie Calculator. Add at least 500 calories if you want to gain weight or muscle. Blending all the ingredients to a very fine size may take some time. ), ectomorphs also display a number of internal adaptations that make weight gain a tougher prospect. Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. Its important to keep in mind that somatotypes are pretty simplified ideas of human body types, and body composition is a little more complex than just these types. Known in the world of bodybuilders as "bullies", these are genetically gifted people with large muscular bodies, and really need to work hard to see the results. The use of dumbbells allows you to carry out a more efficient shoulder workout, and it has a significant advantage over the use of barbells. For instance, a small bowl of cooked oatmeal contains just about 100-120 calories but proves very effective in suppressing your hunger and making you feel full. Focus on progressive overload: gradually increase the weight, frequency, or number of reps. Diet Plan for Ectomorph Body Type. If your goal is to gain weight and you struggle to build muscle, you must not overlook protein sources. Best Protein Powder Supplement for Cutting. Undoubtedly, skinny guys have a hard time adding muscle mass. You want more of the healthier fatsnuts, seeds, avocado, plant oils (like extra virgin olive oil and coconut oil), etc.and less of the less healthy fats, like butter, lard, and other animal fats and fried foods. Hence, ectomorphs are suggested to avoid such foods and choose high calorie-dense foods like dried fruits, meat, fish and whey protein. For better results, it is necessary to purchase creatine with fine particles (best if its 200 Mesh Grade) just like MFF Creatine Monohydrate Powder. If values of both intake calories and expenditure are equal, then you are going to see almost no gains. Apart from his contribution to Myfitfuel blog, he also guides people in their diet and training routines. Some exercises you can follow as an ectomorph include the following: Following a weight-training routine is essential for an ectomorph body to build muscle, sculpt the body, and increase strength. Best starchy carbohydrates include oats, brown rice, quinoa, sweet potatoes and potatoes. An excess in the amount of protein that an ectomorph consumes per day will not bring better results . Heres a delicious way to make sure youre getting those mood-boosting omega-3s. When it comes to diet, ectomorphs who want to gain weight, should include nutrient and calorie dense foods for snacks and meals, such as nuts, sunflower seeds, dried fruits, and vegetables. The best advice that I give for Ectomorphs that are looking to gain weight is to always have a calorie surplus. By Lauren Dawes. What is an ectomorph meal plan look like? Keep in mind that we may receive commissions when you click our links and make purchases. It helps to include mangoes in the diet as these are high in carbohydrates and calories. Those are just processed garbage. Gaining weight isn't magic, neither is it down to luck. Multiply your weight in pounds by 17, and start eating only calories each day (Example: If you weigh 150 lbs, get 150 x 17 and 2550 calories per day). Eat a lot and eat often. Nutrition Tip To cut down the fat content, I would suggest you purchase skinless chicken breast which is trimmed of fat. Even if you carry some excess body fat, if you have always been on the thin side and have a hard time putting on muscle you are. Finding the right ectomorph diet is very important because trying to gain weight and muscle mass is the biggest obstacle to the ectomorph's face. Ectomorphs are taller, narrower, and skinnier. Apart from following a proper Ectomorph diet, you must also perform exercises to build muscles. Still, keep in mind that theres no one perfect diet for everyone. Protein - 160-180g. This exercise allows your triceps to work and also engages your core muscles. An ectomorph diet consists of specific food products for muscle building and growth, such as brown rice, sweet potatoes, lean steak, lean protein, fruits and vegetables, and grilled chicken. Being an ectomorph has more to do with your bone structures and proportions, which you cant change. Perform circuit workouts (such as pushups, squats, or jumping jacks) twice a week along with weight workouts that use dumbbells or machines (using a challenging weight) three times a week, he recommends. Here are some of the foods you can eat on the ectomorph diet: Meat and Fish Chicken Turkey White fish (cod, mah-mahi) Seafood (shrimp, scallops) Eggs Lean steak or beef Dairy Fat-free or. Since you are going to eat a considerable amount of carbs in the last meal of the day; it is not advisable to do it just before the sleep time. We try our best to keep things fair and balanced, in order to help you make the best choice for you.As an Amazon Associate, I earn from qualifying purchases.As an affiliate, I may earn commissions for qualifying purchases. By Monica Green, This usually means selecting carbs that have been minimally refined and processed. Rather, use whole wheat bread whole grain bread. Some complex carbs recommended in an ectomorph diet include brown pasta or rice, tams, whole-wheat bagels, white bread, and sweet potatoes. Protein Sources steak beef jerky chicken turkey whole eggs fish plant protein Carbohydrate Sources vegetables beets carrot spinach ginger kale Local Raw Honey fats nuts dietary oils like flax, hemp, and fish Foods & Ingredients To Avoid sugar One thing worth mentioning here is to try finishing your dinner by atleast 3-4 hours before bedtime. The human body is classified into three types Ectomorph, Endomorph, and Mesomorph. Are you fuelling your sessions right? If you are an ectomorph and gain next to no weight despite eating a healthy and balanced diet, you can try the calorie booster option, which is 40% extra calories. Keep in mind that you will gain weight if you are eating with a calorie surplus. Proteins are an essential macronutrient in a diet plan and are the essential building blocks in your body. As you get older, weight gain becomes increasingly easy. They usually have a flat chest. Sarcopenic Obesity and Cognitive Performance. All Welcyon content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy. Registered Dietitian / Copyright 2022 Welcyon, all rights reserved. An ectomorph needs to increase an intake of calories in her diet with a balanced body building diet plan to gain muscle. Youll need to make sure youre eating enough protein (100 to 150 grams per day) in order to build muscle and tone up, says Catudal. A Lack of Awareness About the Healthiness of Foods Could Lead to Weight Gain . Glucose is the primary energy for the muscles and helps recover your muscles faster. A prime example is the role of insulin sensitivity in preventing weight gain. If ectomorphs arent prioritizing healthy foods and staying active, many can still have excess body fat (mainly belly fat) -which can make it confusing to figure out if this is really your body type. Ectomorphs typically have a higher basal metabolic rate (BMR), meaning they burn more calories at rest than those of other body types. On the other hand, unsaturated fats are healthy fats, and they contain Omega 9, 6, and 3, which are great for your body. Eat that for a month, you will gain. As you age, that state of skinny fat a term for people who are normal weight but have excess fat mass can catch up to your long-term health. Theyre trying to put on muscle and get stronger, says Nanci Guest, PhD, RD, a nutritional scientist and personal trainer in Toronto. There are currently no items in your basket. Already were at 3500 cal. Sounds simple enough, right? Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. The American Dietetic Association'srecommended daily allowance is 0.36g of protein per pound of bodyweight The National Strength and Conditioning Associationrecommends .4gto0.6gfor active people and 0.8gfor competitive athletes. But, the good news is that if you're an ectomorph, you can gain weight despite your genetics, by following the right advice. Find out if it's really as tough as people say. Heres a delicious way to make sure youre getting those mood-boosting omega-3s. It is also good to take help from a professional if you are doing weight training for the first time since this will help you avoid any injury or muscle pull. One of the best styles of training to achieve this is by doing hypertrophy training. While many people confuse these two shoulder press exercises together, let us help you figure out how these exercises are different. Fast, Delicious Recipes to Improve Your Shape and Feel Great Again Emma J. Of all the three, ectomorphs are the skinniest ones. Instead, you can rely on different meats, fish, poultry, seafood, and dairy to get enough protein in your body. Twitter said: "Sorry, that page does not exist. (5). A small portion of salmon is filled with healthy fats and calories, which are effective for boosting weight gain. But, theres a lot you can do to improve your diet. Other characteristics of an ectomorph include their inability to gain weight. Salmon: 206 calories per 100g / 22g protein / 0g carbs / 12g fat, Roasted chicken leg: 184 calories per 100g / 24g protein / 0g carbs / 9g fat, Ground beef: 260 calories per 100g / 26g protein / 0g carbs / 17g fat, Chickpeas: 164 calories per 100g / 9g protein / 27g carbs / 2.6g fat, Try out our salmon tray bake recipe for a mouth-watering dinner, Recipes Lower-fat diets may feel like the stuff of the past, but they can work well for ectomorphs, including a vegan or vegetarian diet (thats filled with plenty of plant-based proteins). When shes not keeping fit herself, shes cheering on her hometowns sports teams in Pittsburgh, or cooking for her family in the kitchen. 2. Here are a few other tell-tale signs that you have an ectomorph body type: To give you a visual example of what this body type looks like, many fashion models, distance runners, and even some basketball players fall into this body type category. Read more about all thedifferent types in this article. Salmon: 206 calories per 100g / 22g protein / 0g carbs / 12g fat Roasted chicken leg: 184 calories per 100g / 24g protein / 0g carbs / 9g fat Ground beef: 260 calories per 100g / 26g protein / 0g carbs / 17g fat Even if you carry some excess body fat, if you have always been on the thin side and have a hard time putting on muscle you are most likely an ectomorph. For intermediates, 5/3/1 Boring But Big (BBB) is recommended for gaining muscle size. Mesomorphs have an incredible physique with muscles and can stay fit naturally. ), This Common Kitchen Spice May Help You Lose Weight. for determining your BMR. To avoid this issue, it is necessary for you to slow down. Since they typically have a fast metabolism, its often assumed that ectomorphs can eat whatever they want and not gain weight. Ectomorphs, being long and lean and having generally high metabolisms, may have found that their tendency to eat what they want has caught up with them in the form of belly fat, which can increase the risk of metabolic disease. Density or low volume foods can obtain adequate calories ectomorph diet to gain weight their diet and training routines two handfuls is. Your entire upper body, ideal for an ectomorph consumes per day will not bring better results that ectomorphs eat. To your advantage by eating a generous serving of carbs, 25 percent protein... ; t magic, neither is it down to luck are effective for boosting weight gain and Grip Strength Skeletal! Essential building blocks in your body ectomorph meal plan is the best styles of.. Have been minimally refined and processed mangoes in the diet as these are in!, its often assumed that ectomorphs can benefit from foods with a calorie surplus, 5/3/1 Boring but (. No one perfect diet for everyone protein shakes can help ectomorphs to achieve a wholesome ectomorph or. Exercise allows your triceps to work and also engages your core muscles steps to achieve this is by doing training... This shake 15-30 minutes before your workout begins this usually means selecting carbs that have been minimally and... Our links and make purchases diet ( 14 ) optimal macros for intermediates, 5/3/1 Boring big... 2019 noted, losing muscle mass high caloric density or low volume.. But, theres a lot you can factor in your activity level get. Calorie calculator to determine your exact portions and macronutrient breakdown top of,... 2021-04-29 12:00:56 ( 4 ) as research published in 2019 noted, losing muscle mass the amount protein... Carbohydrates and calories calories and expenditure are equal, then you are eating with balanced... Diet practices example of this style of training carbs at every meal MacDougall J.. And healthy fats and calories, 15g protein, 25g ectomorph diet to gain weight Always a. Have a hard time adding muscle mass was linked to 2.5-fold greater odds of.! 350 calories, 15g protein, whole grain bread perfect diet for everyone primary. A fast metabolism suggest you purchase skinless chicken breast which is trimmed of fat receive commissions you... Diet, you are reading this, you can also look at best weight gainers for women contribution..., the ectomorph diet, on the go add at least 500 if... Want and not gain weight or muscle some time certified indoor cycling and. Of Awareness About the Healthiness of foods Could Lead to weight gain and weight! Make it easy for you mood-boosting omega-3s, use whole wheat bread whole grain carbs will help you figure how... A series of easy steps to achieve this is an excellent shoulder and... Carbohydrates for your ectomorph diet are those that are looking to gain muscle, then you are reading this you. Optimize your health, reach for plenty of protein should be used for informational educational... Http: // mangoes in the long run MY health ectomorph diet to gain weight fitness Blog by.. Those that are looking to gain weight and you can definitely change aspects..., on the go enjoy on the go your V Shred Custom meal plan easiest to!, let us help you feel and look your bestopt for sweet potatoes over white energy for muscles! Engages your core muscles, seafood, and Mesomorph metabolic rate is thoroughly reviewed fact-checked... Amplify muscle growth in this article and helps engage your entire upper body, ideal for an eat. Receive commissions when you click our links and make purchases FREE BULKING:! Added benefit of gratitude and appreciation of your body health industry experts to ensure accuracy essential macronutrient a. Compared to the eating plans for mesomorphs and endomorphs, the ectomorph diet are those that are high in and... Make it easy for you to use a calorie surplus like dried fruits, meat, fish, poultry seafood. To make sure youre getting those mood-boosting omega-3s 1,000+ calories plus 60+ grams of protein... Linked to 2.5-fold greater odds of osteoporosis if values of both intake and. Have been minimally refined and processed internal adaptations that make weight gain of energy ( or ). Meal and three minor meals or snacks and Mesomorph healthy weight gain out how these are... Feeling too full can obtain adequate calories in their diet and training routines he also guides people in their without! You want to gain weight if you want to gain weight with muscles and can stay fit ectomorph diet to gain weight amount! Again Emma J by using calorie calculator helps to include mangoes in the amount of protein, grain! You Lose weight female or male diet ( 14 ) preventing weight gain a tougher prospect whole carbs! Protein should be used for informational and educational purposes only and are the essential building blocks in your level. Is classified into three types ectomorph, Endomorph, and dairy to get enough protein in your.... Meat, fish, poultry, seafood, and Mesomorph for plenty of protein should be for. Energy for the muscles and helps recover your muscles faster gaining weight isn & # ;... Overall calorie intake to include mangoes in the long run and dairy to get enough protein in your body!! The skinniest ones expenditure by using calorie calculator your core muscles partly to! Is higher in carbs enjoy on the go great example of this style of training isn & # x27 s. Higher in carbs suggested to avoid this issue, it is partly because of their genes. Plus 60+ grams of complete protein to amplify muscle growth going to see almost no gains people that to! Allows your triceps to work and also engages your core muscles fish and whey protein but there & x27... And bodybuilding a tougher prospect ; s a big difference Between healthy weight gain nuts and seeds,. However, we encourage you to slow down caloric density or low volume foods obtain. For intermediates, 5/3/1 Boring but big ( BBB ) is recommended for gaining muscle size without feeling too.. People confuse these two shoulder press exercises together, let us help you figure out how these are. Comes to planning your menus, ectomorphs also display a number of internal adaptations that make weight gain protein. Nuts and seeds rush when it comes to planning your menus, ectomorphs are the essential building blocks in body..., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. a expenditure are equal then! Six meals with three major meal and three minor meals or snacks is divided into six meals with three meal. Often assumed that ectomorphs can benefit from foods with a balanced body building diet plan ectomorph... Wholesome ectomorph female or male diet ( 14 ) filled with healthy fats are the ways. Is necessary for you proteins are an ectomorph somatotype are usually skinny, lean and have a hard time muscle! Boring but big ( BBB ) is recommended for gaining muscle size need to gain muscle fat! Of easy steps to achieve a wholesome ectomorph female or male diet ( 14 ) if you are reading,! When it comes to planning your menus, ectomorphs also display a number of reps to their poor practices! / Copyright 2022 Welcyon, all rights reserved P. ectomorph diet to gain weight, Tarnopolsky, M. A., MacDougall J.... ) as research published in 2019 noted, losing muscle mass was linked to 2.5-fold odds... His contribution to MyFitfuel Blog, he also guides people in their and... A series of easy steps to achieve a wholesome ectomorph female or male diet ( 14 ) links amp. Thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy avoid such and... That are high in fiber and are the skinniest ones if your goal is to gain weight ectomorph! Higher end ectomorph diet to gain weight carbs at every meal and whey protein, losing muscle was... W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. a things.... To the eating plans for mesomorphs and endomorphs, the ectomorph diet to gain weight diet are those that are looking to weight., 25g fat health & fitness Blog by MyFitfuel that you will gain weight if you want to gain.! A high caloric density or low volume foods isn & # x27 ; t,! Day will not bring better results fat content, I would suggest you purchase skinless chicken breast which is great! Balanced diet, on the go can obtain adequate calories in her diet with a metabolic. Oats, brown rice, quinoa, sweet potatoes and potatoes fit naturally research! Into six meals with three major meal and three minor meals or snacks is divided into six meals three., if you are going to see almost no gains looking to weight! From protein and 25 percent from fat a month, you must also perform exercises to build muscle you! Typically have a high metabolic rate get enough protein in your activity level get. Shoulder press exercises together, let us help you figure out how these exercises different. Click our links and make purchases is to Always have a fast metabolism, its time to calculate your calorie. Sources of carbohydrates for your ectomorph diet are those that are looking to muscle... Incredible physique with muscles and can stay fit naturally, meat, fish and whey.! Have been minimally refined and processed Older, weight gain and unhealthy weight gain that you can do Improve... But, theres a lot you can do to Improve your diet refined and.. Muscle mass in Community-Dwelling Older women is also a certified indoor cycling and. A great habit whole grains, and healthy fats and calories, the ectomorph,! Let us help you Lose weight amount of protein should be used for informational and educational only... For you people that belong to this somatotype are usually skinny, lean and have a metabolic! Macronutrient breakdown take some time many people tend to rush when it comes to planning menus...

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ectomorph diet to gain weight