10 Hardgainer Diet Myths – Simplifying the Ectomorph Diet

 

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Ectomorph Bodybuilding: 10 Hardgainer Myths That Must Die The term hardgainer has been used and abused over the years. Yes, it’s a description usually reserved for the skinny ectomorph types who find it difficult to gain even the minutest amount of muscle, but that’s where the truth stops and the lies, misunderstandings and myths begin. Ectomorph /ˈektəˌmôrf/ n. – any dude who tries to “eat big and lift big” but ends up looking more like Napoleon Dynamite than Thor. See also: manorexic.

In a world that keeps getting. The Best Hardgainer/Ectomorph Diet. As much as people screw up their workout, and as hugely important as it is to implement all of the above components, I would say the biggest problem (by FAR) that ectomorphs and hardgainers face has nothing at all to do with our workout. It’s our diet.

More specifically, it’s our calorie intake. We just. Being an ectomorph isn’t a green light for daily all-you-can-eat buffets.

Don’t Let These Myths Keep You Skinny. Those are just some of the more common myths. Together, they managed to scare a lot of skinny guys into training less, with less intensity and variety, and to adopt a low-quality, glutinous diet. Take heed, hardgainers everywhere!As most of you know, post workout nutrition is very important because this is when we are the most catabolic.

However, most people seem to. Spread your ectomorph diet into 6 smaller meals daily, with an interval of 2-4 hours between each meal. Eating regularly will prevent your body from switching into starvation mode. It will also negate the problem of heavy meals in one sitting – where excess calories are stored as. The nutritional breakdown for an ectomorph working to gain size is approxi­mately 35 percent protein, 50 percent carbohydrate, and 15 percent fat.

This breakdown allows a bodybuilder to eat more than enough protein, sufficient essential fat, and high amounts of. Basically, all the hardgainer has to do is modify their bodybuilding training and nutrition program to suit his/her unique metabolism. While most people will do best on a diet consisting of 40% carbohydrates, 40% proteins, iand 20% fats, the hardgainer will benefit most from a diet consisting of 50% carbs, 25 % proteins and 25% good fats. The Diet. Now I have outlined the macronutrients you need I feel that following a diet composed of 50% carbohydrates, 30% protein and 20% fat.

This may look odd but remember, you are a ectomorph your nutritional requirements are not the same as the average bodybuilder. The Most Common Myths About Being an Ectomorph. and, most important for me, I shifted my diet and started eating lots of clean and healthy food. If only I could find more time for sleep!

Yes, I have to eat more than my non-ectomorph gym buddy, but it’s not difficult to add more blended oats into my protein shake, or add an extra 200g of.

List of related literature:

Schaeffer et al. (1982a), using amino acid diets devoid of cystine, concluded that 7.5 g methionine-kg” diet (4.7 kcal ME.g”) was sufficient for maximal weight gain and nitrogen retention.

“Nutrient Requirements of Dogs and Cats” by National Research Council, Division on Earth and Life Studies, Board on Agriculture and Natural Resources, Committee on Animal Nutrition, Subcommittee on Dog and Cat Nutrition
from Nutrient Requirements of Dogs and Cats
by National Research Council, Division on Earth and Life Studies, et. al.
National Academies Press, 2006

Interestingly, Demling and DeSanti (2000) studied the effects of a 12-week moderate hypocaloric, high-protein diet combined with resistance training on body composition, using two different protein supplements (whey and casein protein hydrosylates), and compared this combination to a hypocaloric diet alone.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

I’ve documented for years that a high­protein and high­calorie diet brings out the best in my physique.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

A study of trekkers in the Andes found that those who supplemented their diet with branched-chain amino acids gained muscle mass over 21 days, while their placebo-supplemented companions who otherwise ate the same diet lost muscle.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Layne E. Norton, Gabriel J. Wilson, Donald K. Layman, Christopher J. Moulton, and Peter J. Garlick, “Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats,” Nutrition and Metabolism 9, no.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

And all experts with the exception of myself say, “Yes, you require more protein; at least eat nuts”.

“Mucusless Diet Healing System: Scientific Method of Eating Your Way to Health” by Arnold Ehret
from Mucusless Diet Healing System: Scientific Method of Eating Your Way to Health
by Arnold Ehret
Book Publishing Company, 2012

In addition to these results, it is interesting to observe that current dietary reference intakes (DRIs) recommend a low-protein diet (0.8 g protein/kg/day) for all individuals, with no recommendation for consumption of extra protein when combined with exercise [22].

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

These methods are often a bit misleading, because most caloric restriction diets generate an equal muscle loss combined with fat loss.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Interestingly, it has been found that a high-protein diet does not reduce the risk of calcium excretion or calcium-based stones.5 What has never been addressed is the increased insulin response from increased amino acids like arginine, lysine, phenylalanine, leucine, and tryptophan.

“The Keto Cure: A Low Carb High Fat Dietary Solution to Heal Your Body and Optimize Your Health” by Jimmy Moore, Adam Nally
from The Keto Cure: A Low Carb High Fat Dietary Solution to Heal Your Body and Optimize Your Health
by Jimmy Moore, Adam Nally
Victory Belt Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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15 comments

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  • Best macros for me please I’m ectomorph and I’m eating 2100 calories a day I’m about 140 pounds exercise weight training 30 to 40 mins a day I want to stay at about 135 pounds but less body fat I’m about 17 percent body fat see my top two abs but I want to be more lean please help

  • this list is literally vegan. This is proof that for anyone building muscle, Being vegan gives you quality carbs and quality protein. Thank you sir for this video.

  • I’m an ectomorph and running is very important for me to gain muscle because of the sharp increase in metabolism and a larger appetite plus you become more aware of what foods to eat and would naturally avoid bad stuff because you feel it when you run.

  • Can you lose body fat while gaining weight. I’m 6’2, 166 at like 11.9% BF and I have to gain weight fuck cutting, im already a lot larger than I was muscularly but I don’t wanna cut just for abs but i do want abs

  • Hey sean. 2600 is my daily calories to maintain, what will you recommend to have low fat with greater muscle gains. Im clean bulking. But my weight keeps going down. Now im underwieght.

  • I did it Sean is right. My body fat is nearly 30 per cent.I am a female average weight all fat following a dirty bulk it had terrible effects on my health. Hardgainers have to eat clean be reasonable. I got thinner while gaining at first then got crappy advice it was too late as I was wearing baggy clothes and I hit 33 per cent body fat. I got out of resistance training leg exercises and sit ups which made it worse. My running doenst cut it now, my metabolism slowed way down. It isn’t hypothyroid. It was a bad move for me. Running 6 miles a day I am lucky if I lose a half a pound a week. I have to do biking and weights, I need to learn how to change it up. The bulk added fifteen percent, I got bad advice. Its cost me money and my sanity almost. This month I stopped adding inches but it was tough. I was afraid Id be bigger. I am risking diabetes and am very annoyed I was very very lean 15% and ity destroyed my appearance I added 6 inches in places. It isn’t something you want to screw up. I went from attractive jeans to free size and outsize clothing-that said many are unrealistically small. Can lose weight but I cannot reduce body fat as I have started gaining weight very easily. I am now in my 3rd year looking like this. I am gradually doing more of what I did at my leanest so hopefully.

  • Good job sir your the only one that speaks the truth and i agree as i had changes after i got this advices from your video and i realized that even doing more deadlifts and squats helps more for hard gainers. Thanks for sharing your knowledge ����

  • WE DONT CARE IF WE GAIN FAT ON TOP OF MUSCLE THATS THE POINT, SOME PEOPLE WANT A LITTLE FAT ON TOP OF MUSCLE GAIN. DONT SPEND THE ENTIRE VIDEO TRYING TO CONVINCE US THAT ALL BODY FAT IS UNWANTED

  • You are 100% right from my point of view.
    I bulked with just slightly increasing the calorie surplus because in the past I just bulked with 500+ calorie surplus and I had belly because of it.

  • What works for some might not work for others, I was super skinny about 10 stone and gained 3 stone over a couple years during on off dirty bulking, a lot of which was fat but it enabled me to lift more and push more weights. I started to cut and do plenty of cardio, still doing weights and whilst maintaining a decent amount of calories. I’m now roughly just over 13 stone and have an outline of a 6 pack. So it got me there, that’s the issue with hardgainers, they need to get there first, doing it your way they most likely never will

  • It’s always was hard tracking calories trying to figure out whats water weight or not mine always fluctuate especially in creatine

  • This is just superb, I been tryin to find out about “stuart mcrobert hardgainer routine” for a while now, and I think this has helped. Have you ever come across Yeyandon Hardgaining Transformer (Have a quick look on google cant remember the place now )? Ive heard some decent things about it and my friend got amazing success with it.

  • Idk what you talking about. I was stuck at the same weight for 6 months along with hitting the gym 5 days a week. Wasn’t getting stronger or bigger. Until I started eating like a horse and starting gaining muscle mass. Ectomorphs won’t see gains without enough calories or protein regardless with how many times they hit the gym.

  • I’m 17 and I’ve seemingly got an ectomorph structure and I’ve just started eating loads more to try and build up my appetite in the past few weeks and going to college most days from 1-430 and my diet has been kind of varied and I’m wanting something a bit more structured and something I can keep control of, I’m just wondering what I should/could be doing to eat during the day, like what meals I’d need to prepare in advance, what meals I can have at home and just what I should typically eat on a daily basis to put the size on, I worked out that to gain a pound of muscle a week i need to eat 3000 calories

  • Dear Sean, I’d like to ask about something I am experiencing right now. I’ve been gradually climbing out of a deficit trying to find that sweet spot for the roughly 300 grams of weekly weight gain, but over a few weeks and months I got the impression that this point is a moving target: First my weight went up, then it stalled, so I pushed calories up, weight went up… stalled… perhaps you see the pattern. Now I am wondering: Is it just that I haven’t found my true maintenance level yet, or was my first maintenance maybe lower than usual because I had just come out of a longer diet? Or is there an adaptive thermogenesis factor where your body is trying to “waste” energy as you overfeed? Then there’s that NEAT phenomenon… but personally I don’t feel like that much of a NEATer. What would be your opinion of that issue is there a clear cut maintenance point for everybody which we just have to find one time and then eat a bit above it or is maintenance a moving target and I’ll have to keep piling up more and more food on my plate? Thanks, also in the name of every other hardgainer watching this. 😉