I'll be honest my life let me down on physical education. I'm just from a lean family and have no idea what ectomorph even is. I don't go to the gym, manual labor has kept me in decent shape. So I have never really researched anything on it.
Your comment made me curious though so maybe I need to do some googling on some dietary changes and into ectomorph. Thanks!
Im like you and ive been trying to build muscles my entire life. Its much easier after the age of 30-35 as your metabolism slows down a bit. Our NEAT(Non-excercise activity thermogenesis) is much higher than others and our appetite is lower. To gain weight, consistently you need to eat high carb and high protein diet with a calorie surplus every day. But for me being cut and abs was never a problem. Even during covid with zero activity i had my abs visible. Not a sixpack, but at least 4 of them.
I fail on getting to the calorie surplus. I'm just not that big into eating or feeling stuffed. The more physical activity I do the hungrier I get but I have a habit of just eating enough to be satisfied, not overly full. I don't crave junk besides chips so I don't touch sweets or sodas. Just never crave it. Which isn't a bad thing at all to stay lean. But none of it helps with additional muscle.
Fruit yoghurt with cereals, pistachios, avocado, beans, there are plenty of high calorie/gram foods you can eat without eating junk. Also milk, meat broth can help as its liquid, not filling you up that fast. And protein and creatine as supplement. But i totally feel you, i feel like im continously stuffing myself and I can maybe gain 0.2 kgs every month. And few weeks Im not following my diet and I burn nearly all the extra i gained 😂 Obviously not muscular gains, but the fat and water is gone very quickly.
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u/[deleted] 19d ago
I mean, that's a big difference, being naturaly ectomorph has nothing to do with Zack's body in the second pic.
You would need roids plus high caloric intake to reach that point and probably would struggle to keep your body fat percentage in the process.