Bulking for the Ectomorph: By Mark Wallace
As previously discussed, there are 3 types of human bodies and each human is one of them. An Endomorph is someone who is naturally more rounded of a person, heavy set, and as a hard time losing fat. A Mesomorph is a genetically muscular person. A more squared, thick body type. One who easily builds muscle while staying relatively low in body fat is known as a Mesomorph. Then there is the Ectomorph. I’m an Ectomorph. Someone who is a fairly skinny person whom it’s difficult to build muscle or carry fat is an Ectomorph. Today we’ll be talking strictly about the Ectomorph and how to overcome that natural skinny/boney look. Sorry to those who are Meso/Endomorphs but you’ll have to wait until the next blogs to learn about yours…
Along with the winter season, comes heavy clothing, lots of food, and unfortunately for some, weight gain. But for us Ecto’s we eat, eat, and eat some more before we gain a pound. And it’s not like that pound lasts very long. If you’re interested in gaining real, lasting lean muscle this bulking season then boy am I about to make your holiday’s ever so happy. With a simple nutrition guideline to follow, you can soon reach your fitness goals.
In this nutrition plan, we’ll be focusing on 3 main food categories. Protein, fat, and carbohydrates. Why? These are called macronutrients which are imperative in any regular diet due to their role in producing required energy and nutrients needed for the human body. As long as each category is properly induced and maintained, your body will have no choice but to grow! The plan is simple. Ready?
First you need to find out how many calories you need to consume on a daily basis in order to maintain your current weight. This can be done manually but is much easier with technology. You can use the attached site below and follow the instructions to calculate:
After entering your personal information onto the site it will give you the caloric intake needed to lose or gain either 1 or 2 pounds per week. Since you’ll be bulking this winter, your choice will be to gain. How much you gain is up to you.
To make it easy we’ll use an example of a lightly active 20 yr. old male who is 6 ft. 180lbs. and wanting to gain one pound per week. Using the site above, this man will find out that he needs to consume 2,564 calories per day to maintain his current weight. In order to gain one pound per week, he needs to consume at least 3,064 calories. An increase of 500 calories a day.
Now that he knows exactly how many calories he needs to consume to get to his goal weight, the next part is when it gets fun. Like I said before, we’re focusing on the macros; protein, fat, and carbs. Protein is the main building blocks for muscles. If you’re not consuming protein through the day (especially after a workout) you will NOT see results. But how much protein do you need? About 1.5 grams per pound of weight is recommended for this specific diet plan.
Example @ 180lbs: 180 x 1.5 = 270 grams of protein/day
**1 gram of protein= 4 calories so 270 grams of protein= 1080 calories**
That is his daily protein intake. Next is fat. Don’t be afraid of the word just because of its reputation. Fat is essential for storing energy in the body. The key is to get the good fats and not the bad. (That will have to be explained on another blog). However, with this diet, your goal should be about .4 grams of fat per pound of body weight.
Example @ 180lbs: 180 x .4 = 72 grams of fat/day
**1 gram of fat = 9 calories so 72 grams of fat = 648 calories**
Last but not least, (and luckily the easiest) comes your carbohydrates. Carbs are very important in gaining weight due to its water retention and insulin response. Carbs spike your insulin increasing glucose levels. Increasing glucose levels is not known as a great way to build muscles but instead to gain fat. The way to reduce the risk of fat gain while consuming carbs is to keep your them whole grain which are slow digesting keeping you feeling full longer and more beneficial to the body in terms of nutrients. Calculating the amount of carbs recommended for this diet is simple. You’ve already figured out how many calories are going to be protein and how many are going to be fat. Now take whatever calories you have left to consume throughout your day and fill them with carbs.
Example @ 180lbs: 1,080 calories protein + 648 calories fat = 1,728 calories already consumed
3,064 (daily caloric intake needed) – 1,728 = 1,336 calories of carbs to be consumed daily
Protein Intake- 1,080 calories
+ Fat Intake- 648 calories
+ Carb Intake- 1,336 calories
= Daily Caloric Intake- 3,064 calories
As you’ll notice, carbohydrates accumulate the majority of this diet. This should come to no surprise as you are looking to gain weight. As much as you need carbs, you need fat and protein just as much. These nutrients work together to bring your body to its full health and fitness potential no matter what your goals are. Don’t be afriad to eat a lot more than you’re used to either. Enjoy the holidays with all of the great mouth watering foods that you’re used to. If you are an Ectomorph you should already know, you’re not getting fat. As, long as you don’t neglect your nutritious foods, the goodies will be okay! But remember that if you are looking to gain muscle mass this winter, just know none of it will come from holiday cookies or Santa. In order to see a difference, you have to make the difference. And tis the season of GAINS! So good luck this holiday season! Let’s finish off the year with a bang and start off 2015 with a new you!
If bulking isn’t what your goals are this season, tune in to our upcoming blogs to find out how to manage your specific goals whether you’re an Ectomorph, Endomorph, or Mesomorph.