![]() Choose animal protein sources, focus on whole grains that are packed with vitamins and minerals in addition to carbs.įats are also an easy way to boost your calorie intake - providing 9 calories per gram (as opposed to 4 calories per gram in carbs and protein).Įctomorphs who focus on low volume foods can obtain adequate calories in their diet without feeling too full. The three macros are protein, carbs, and fat - and low volume foods can be good sources of all three. These foods can contribute lots of calories in a low volume, unlike high volume foods that are packed with mostly water and few calories - like leafy greens, celery, or watermelon. Some low volume foods are animal proteins, nuts and seeds, eggs, and pastas. This means foods that pack a lot of energy (or calories) per gram. ![]() When it comes to planning your menus, ectomorphs can benefit from foods with a high caloric density - or low volume foods. Once you know your BMR, you can factor in your activity level and get an idea of optimal macros. If you don’t know where to start, check out our macro calculator for determining your BMR. Once you’ve set your goals (gaining muscle, burning fat, etc) you can rely on some standard tools to help you plan your meals. Read more about all the different types in this article. Ectomorphs typically have a higher basal metabolic rate (BMR), meaning they burn more calories at rest than those of other body types. 2 If you’re not seeing the gains you’re working for, start by examining your calorie intake to make sure you’re getting enough energy. 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. On the flip side, it can be really frustrating if you have an ectomorphic body type when you’re trying to make significant gains. If you’ve already determined that you’re an ectomorph, you likely are of a very slim build, struggle to gain weight (both muscle and fat), and find it generally easy to lose weight when you want to.
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