Ectomorphs - Diet Plan
As we know that ectomorphs are the weakest among all body types so their diet must be different from others.
As we know that ectomorphs are the weakest among all body types so their diet must be different from others.
Ø The normal adult should take about
2400 calories in a day. But in ectomorphs, metabolism and catabolism rate is
fast so their calories intake must be greater than 2800 calories if your
physical workout over a day is normal or less than normal.
Ø But the ectomorphs who wish to do
bodybuilding or just for gym beginners the intake must be around 3000 calories
a day.
Ø Ectomorphs diet must be consist of 50
% carbohydrates, 25% protein and 25% fat. Because if the calories from carbs
are less than the amount mentioned above then their muscles are used up by
their body for energy and growth process remains as it is or further slowdown.
Diet plan for
ectomorphs
7am – In early morning Oat with bananas, and black
grams sprouts
9 am
– In breakfast you can take corn flakes, chapatis-vegetables, bread milk,
and 2-4
boiled eggs
10 am – Protein + carbs shake
12 noon – Light snacks, fruits, sweet potatoes
2 pm – In lunch curd, rice, vegetables
and pulses, 2 eggs, are good options.
5pm – Boiled potato and brown/white bread slices, milk
(For resistance
training guys)
6pm – Take a mix blend of carbohydrates (mass gainer)
with adequate amount of protein.
Gym training INSTRUCTIONS: - Try to avoid over training
8 pm –Just after your workout hydrate
yourself with glucose and protein rich source, that will help you for the
growth of your muscles, and faster recovery.
9 pm –Take your dinner with fiber rich substances,
slow digestive carbohydrate source like some rice chapatti, vegetables
Before sleeping – Milk is the best option which is
enriched in protein and other required elements for growth.
Tips for
Ectomorphs training in gym
Ø Ectomorphs must avoid over training
Ø Workout on a single part of body
daily for e.g. biceps is a single part composed of about 3 muscles
Ø Do about 3 to 4 different types of
exercises
Ø For each exercise do 3 sets only
Ø For each set do 12 -12 - 10
repetitions
Ø Complete your workout within 45
minutes, excluding warm up
Ø Keep on hydrating yourself during
exercises with glucose solution.
Ø A
different type of exercises with 3 sets of 10-12 reps is enough to provide the results,
but don’t overload as well over train your body parts.
Ø Take about 90 seconds rest between
the sets as your muscle need more time to get ready for next task.
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