WEIGHT GAIN FOR ECTOMORPHS

Have you been skinny your whole life and been working day in and day out to put on weight? Well today is your lucky day! I have been on a journey of my own that started out similar to many other's. When I graduated high school in 2013 I was a whopping 140 lbs. Thankfully, I was introduced to the gym. From there, the rest was history.

Working Out

When I began lifting on a daily basis I was so obsessed with it that I began over-training. As an ectomorph, or someone who has an extremely fast metabolism, it is important that you don't train more than your body can handle. I was working out hard 5-6 days a week, plus playing intramural basketball. Throughout this process I was eating as much as I could on campus and thankfully I was able to put on a solid 15 lbs of muscle my freshman year of college. If you are someone who is struggling to gain weight I would highly recommend that you focus on the big compound lifts. Things like squats, bench press, deadlifts, and over head presses are very important for packing on muscle. When I began lifting I could hardly dead-lift 150 lbs and could barely bench press 100 lbs!! It was embarrassing, but motivating, and deadlifts have become my favorite lift!

Diet

CALORIES, CALORIES, AND MORE CALORIES!! When I graduated from high school I was struggling to eat 3000 calories a day. It seemed like so much food to get into my body. I began seeking foods that were high in calories and began focusing on tracking my macros. I recommend using myfitnesspal to help track your calories, protein, carbs, and fat. When trying to gain weight I would recommend seeking calories first, then checking the macros. It is also important to note that it is OK to eat foods like burgers, pizza, and other high calories foods a few times a week. However, I would not recommend eating them as a daily meal.. Don't over do it..

A cornerstone in my diet the past four years has been smoothies. Everyday I make a smoothie with over 1,000 calories that helps me get the nutrients I need to gain weight. With the help of smoothies I have been able to pack on more than 35 lbs of muscle in the past four years!! I would highly recommend blenders like the Fruit Ninja or the Vitamix:

OR if you are on a bit of a budget, like a college student then you can use cheaper ones likes this:

For smoothies I like to throw in things such as fruit, nuts, milk, protein powder, peanut butter, and other high calorie foods. They are quick and easy to drink on the go. If you are running to class, sitting at your desk, don't have time to cook you should make smoothie to get those extra calories! They have been pivotal in my weight gain journey!

To Sum it All Up

If you are serious about your weight gain and muscle building journey I would follow these important tips. Remember, focus on compound lifts such as deadlifts, bench press, and squat...and remember to EAT! Follow my weekly posts if you would like to learn more about this topic, how I have gained more than 35 lbs, and seen my strength skyrocket!

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