Being a hard gainer, most ectomorph bodybuilders solve their diet issues with a simple statement - Eat. Eat. And then eat some more.
This approach is great if you are trying to gain weight. But you are trying to gain muscles, don't you?
It is generally recommended to eat 2 grams of protein for each lbs. of body weight. But don't be afraid to increase it to 3 grams, if you can. But make sure you take at least those 2 grams.
You should always make sure you have a high protein meal after workout, when your muscles are tired and start to go into catabolic state. Workout itself "anabolizes" your body by releasing growth hormone and testosterone. By not having a high protein intake after your training, you will not be able to capitalize on it.
Another critical time for the body is morning, after you wake up. Your body is rested, but hungry. This is another perfect time for high protein meal.
Of course, you cannot neglect carbohydrates as they are essentially the energy supply for your body. However, avoid simple sugars as they provide only for a quick boost of energy. You want to your meals to consist of complex carbohydrates, such as rice, potatoes, pasta etc. These types of carbohydrates release into your body slower, letting your body digest and process them better.
Lot of ectomorph bodybuilders would also recommend a higher than average intake of fat, but that is not the way to go! Your body processes fat only into fat. Yes, you need higher intake of calories overall, but the quality of calories must be as good as any other body type bodybuilder would take, if not even better.
Frequency of meals is crucial for an ectomorph diet for gaining muscles. And believe me, you want to eat as often as possible. 2 hours between meals is ideal, but you should not let the meals slide for more than 3 hours apart.
However, do not overeat! In fact, your portions should be fairly small. The trick is to feed the body consistently, without ever feeling hungry, and at the same time, without feeling stuffed with food. Therefore you should always have some light foods at hand, such as bananas, yogurts, power bars etc.
Remember, workout itself, without proper diet actually decreases the muscle mass. You need to supply your body with all necessary nutrients after the workout, as well as in between workouts if you want to see some muscle gains. And you need to do so frequently and regularly. That basically applies to any bodybuilder, but for you, as an ectomorph bodybuilder, this is true even more.
If you are one of the thousands of frustrated ectomorph bodybuilders struggling with the same lousy weights day after day, and even lousier results, there is a hope for you!
The good news is, that even you can become muscular and strong. The bad news is, it will be hard and long journey. But if you are ready to my put your ectomorphbodybuilder.com ectomorph workout and diet into higher gear, go to my ectomorphbodybuilder.com ectomorph bodybuilder blog where I share lot of great tips specific to ectomorph bodybuilders.
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