Ecto-Mesomorph Meal Plan

Updated: Jun 14, 2020

Before getting started with elucidating the meal plan for an ecto-mesomorph, let us give a brief insight into the body type and why is it crucial to stick to a strict diet. Unlike ecto-endomorphs, who naturally have thin bodies but bloat due to unhealthy lifestyle and eating habits, an ectomorph is biologically thin and has to go through a string of difficulties to witness the fruits of muscle building. As because the latter's body has a tendency to breakdown the portions of fats into energy as soon as they are introduced into the system, there is very little time for the physique to pile on them thus, making way for the lean shape.

The Rudiments Of Ectomorphs Meals


Evidently, the amount of calorie intake recommended for an ectomorph each day is way higher than that of the other body types and justifiably so. As far as the nutrition of your diet is concerned, incorporating enough carbs, calories, protein, and fat will seamlessly assist in fulfilling your aim of muscle gain. However, when we say, ecto-mesomorphs should intake more calories, one shouldn’t assume that he/she can eat whatever is available or resort to unhealthy options. Rather, what we are indicating is you should simply eat everything that is healthy but they should measure more.


Fortunately, you will not have to give up on sources of carbohydrates such as whole-wheat bread, oats, and potatoes from your meals. Good fats from seeds, avocados, and nuts will also open doors to the desired results. Ectomorphs are known to respond better to foods that are rich in carbohydrates because it helps in surging the blood sugar and push the protein towards their muscles without increasing the insulin resistance.

Pre-Workout Meal


Prepare a meal that contains fast-digestible carbohydrates and proteins 30-60 minutes ahead of your workout schedule. These nutrients will prove beneficial to keep you energised throughout your exercises and retain the good bits of it. If the total span of the ecto-mesomorph training plan will be less than 60 minutes, keep hydrating your body with water and if it extends further than that, include some more of the carbs to assist you in keeping up with the required energy levels.

Post-Workout Meal


Like the pre-workout meal, there should be a gap of 30 to 60 minutes before having the post-workout meal. The suggested ratio of carbs to proteins can be 3:1 or 4:1 to aid the body to replenish its glycogen stores and rebuild the muscle fibres.

Diet Tips For Ecto-Mesomorphs


  • · Sway towards starchy carbohydrates such as oats, potatoes, and sweet potatoes, quinoa and brown rice.

  • · The preferred fruits include avocado, peaches, papaya, pineapple, mangoes, and bananas.

  • · For vegetables, you can consider sprouts, beets, carrots, cauliflower that is cooked in pure ghee or butter.

  • · Warm foods are any day the healthier choice over cold foods.

  • · For positive muscle gain, you should add more 500 calories to your meals.

  • · Eat every two hours even if it is as little as a handful of nuts/seeds or a spoonful of nut butter.

Thank you for reading, please check out more articles similar to this at http://fitnessmonarchy.com/oils-for-back-pain/

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