ECTOMORPH DIET PLAN

Ectomorph Diet Plan

So, here’s your customized ectomorph diet plan to gain muscle by Fitness club India. This diet plan for ectomorph is divided into six meals with three major meal and three minor meals or snacks.

Meal 1 – Breakfast

1 scoop whey isolate (I recommend MFF 100% Protein)
1 cup whole milk
1 large banana
¼ cup oats
2 tablespoon peanut butter
Cocoa powder or chocolate syrup to taste
Blend all the above ingredients in a blender, and there you have it a calorie dense whey protein shake.

Nutrition Tip – If you ask me, I would recommend using MFF Whey Protein 100% because of its high protein content per scoop of serving. Besides, choose old-fashioned plain dry oats which are very easily available in the market these days. However, always keep in mind not to buy ‘masala’ or flavored oats for this type of protein shake. On top of these ingredients, you can even add a scoop of your favorite ice cream. Blending all the ingredients to a very fine size may take some time. Have patience.

Totals (Approximate)

Calories – 630-660
Protein – 40g
Carbs – 60g
Fat – 25g
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Meal 2 – Snack

2 slices of whole wheat bread
2 tablespoon peanut butter
1 tablespoon jam
1 large banana
Nutrition Tip – Don’t make a fool out of yourself by choosing white bread or multi-grain bread. Those are just processed garbage. Rather, use whole wheat bread whole grain bread. You can even replace banana with your favorite fruit of similar proportion.

Totals (Approximate)

Calories – 500-530
Protein – 15
Carbs – 80-90
Fats – 15

Meal 3 – Lunch

150 gram skinless chicken breast
½ cup brown rice
¼ cup green salad
1 tablespoon butter
Nutrition Tip – To cut down the fat content, I would suggest you purchase skinless chicken breast which is trimmed of fat. If you are buying chicken from a local chicken shop, you may ask the vendor to help you with that. Next up, opt for brown rice instead of white because of its low GI value. Don’t forget to get your greens in this meal. A bowl of salad made with cabbage, beans, onions, cucumbers and carrots.

Totals (Approximate)

Calories – 470-500
Protein – 40g
Carbs – 75g
Fats – 6g

Meal 4 – Pre-Workout Shake

1 scoop whey protein
1 serving creatine monohydrate powder
1 cup fat-free milk
1 large banana
Nutrition Tip – The main purpose of this pre-workout shake is to channelize the flow of protein and other essential nutrients so as to create better blood flow to muscles and thereby long-lasting pump during the workout. For better results, it is necessary to purchase creatine with fine particles (best if it’s 200 Mesh Grade) just like MFF Creatine Monohydrate Powder. Consume this shake 15-30 minutes before your workout begins.


Totals (Approximate)

Calories – 350
Protein – 26g
Carbs – 60g
Fat – 2g

Meal 5 – Post-Workout Shake

1 scoop whey protein
1 serving BCAA powder
1 scoop dextrose monohydrate
1 cup fat-free milk
¼ cup grapes
20 gram dark chocolate
Nutrition Tip – A post-workout shake is meant to revitalize and refuel the lost energy during the training session. While whey protein and bcaas are going to help you grow and recover, dextrose monohydrate aka fast carbs is going to replenish the lost glycogen stores during exercise. Moreover, fast carbs contain a good number of calories, a key necessity keeping in mind the diet for ectomorph.

Add your favorite fruit to the mix to get extra carbs. A surprise addition to the shake can be a medium piece of dark chocolate which is not only a powerful source of antioxidants but also helps in improving blood flow and soothing the mood.

Totals (Approximate)

Calories – 560-600
Protein – 27g
Carbs – 100-120g
Fats – 8g

Meal 6 – Dinner

150 gram skinless chicken breast
Or similar proportion of tuna fish
½ cup brown rice
¼ cup green salad
1 tablespoon butter
Nutrition Tip – If you feel bored after eating chicken breast in the lunch, you can replace it with fish of a similar proportion. Needless to say, choose brown rice instead of the white one.One thing worth mentioning here is to try finishing your dinner by atleast 3-4 hours before bedtime. 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. Even after dinner, go out for brisk walking. This little habit will not only burn calories but also help you recover faster.

Totals (Approximate)

Calories – 450-480
Protein – 40g
Carbs – 60g
Fat – 10g
Totals for an entire day of Ectomorph diet (Approximate)

Calories – 3000-3100
Protein – 160-180g
Carbs – 400-450g
Fat – 60-70g