Ectomorph: what é, characteristics and dietí (with cardápio)

Physical characteristics of the ectomorph

People who have the ectomorph biotype usually have some of the following physical characteristics:

Slimmer body;
Slightly larger stature;
Lower fat percentage;
Women usually have narrower hips and breasts with little muscle and fat.

People with the ectomorph biotype tend to have a faster metabolism and, therefore, lose weight easily, but have greater difficulty gaining muscle mass. See how to identify your body type.

How to know if you are an ectomorph

To find out if you are an ectomorph or if you have any other body type, answer the questions in the following test:

sex=male"' > Male
sex=female"' > Female
I think I need to gain weight and I'm struggling to gain weight.
I don't think I need to gain or lose weight.
I think I need to lose weight and I'm struggling to lose weight.

Restart

My arms and legs seem to have some muscle and are defined.
My arms and legs are thin and seem to lack muscle.

Restart

I have no belly fat.
I have belly fat.

Restart

My arms and legs are bulky, and don't look like they have muscle.
My arms and legs seem to have some muscle.

Restart

I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.

Restart

I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
I have a belly, but my arms and legs seem to have some muscle and are defined.
I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.

Restart

I have a belly, but my arms and legs seem to have some muscle and are defined.
I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.

Restart

The mesomorph is a body type where it is usually easier to lose weight and gain muscle mass.

Mesomorph: what it is, characteristics and diet (with menu)

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The ectomorph is a body type where people tend to be thinner and thinner and have a faster metabolism, losing weight easily and having more difficulty gaining weight and muscle mass.

Ectomorph: what it is, characteristics and diet (with menu)

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Endomorph is a body type where people generally have an easy time gaining muscle mass, but also have a slower metabolism, having difficulty losing weight.

Endomorph: what it is, characteristics and diet (with menu)

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We always recommend going through an evaluation with a nutritionist, or a physical education professional, to better check your body measurements, such as skinfolds, weight and circumferences, allowing you to better identify your characteristics and your biotype.

How to diet

The person with the ectomorph biotype should consume around 1.6 g/kg of protein per day and add between 300 to 500 more calories in the daily diet to gain muscle mass. See how to go on a diet to gain weight and muscle mass.

To increase the calories and proteins in the diet, it is recommended to have 6 meals a day, with maximum intervals of 3 hours between them, prioritizing a balanced diet, with he althy fats, such as olive oil or nuts; lean proteins such as fish, tofu or chicken; fresh vegetables and fruits; legumes; tubers, such as cassava, sweet potatoes or yams; and whole grains, such as brown rice or whole grain pasta.

The following table provides an example of a 3-day diet menu for people with the ectomorph biotype:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of unsweetened coffee tea + 2 scrambled eggs + 1 wholegrain French bread + 1 medium pear	1 cup of semi-skimmed milk tea with 1 tablespoon of unsweetened cocoa powder + 1 tapioca with 4 tablespoons of tapioca, 1 col. chia soup, 2 medium slices of Minas cheese + 4 strawberries	1 cup of almond milk tea + 1 wholegrain French bread + 2 medium slices of ricotta cheese, seasoned with oregano and 1 drizzle of olive oil + 1 kiwi
Morning snack	2 tbsp peanut soup + 1 silver banana with 1 tbsp rolled oats	½ papaya with 1 tablespoon of rolled oats + 2 Brazil nuts	1/2 small avocado, seasoned with ½ chopped tomato, 1 teaspoon of olive oil, a pinch of s alt and black pepper + 2 corn tortillas (biscuit)
Lunch	4 col of brown rice + 1 small ladle of beans + 1 dessert dish with boiled broccoli, 1 chopped tomato and cooked cauliflower, seasoned with 1 col. olive oil soup + 1 roasted fish fillet + 10 grapes	1 saucer of whole-wheat pasta with homemade tomato sauce + 1 dessert plate with green beans, carrots and eggplant sautéed in 1 tbsp of olive oil + 2 tbsp of white bean salad + 120 g of grilled beef steak + 2 medium slices of pineapple	4 col. of cooked quinoa + 1 skinless roasted chicken thigh + 1 dessert dish with roasted cabbage, onion, garlic and tomato + 2 col. soy salad soup + 1 small mango
Afternoon snack	200 g of natural full-fat yogurt + 1 tbsp pumpkin seed soup + 1 tbsp honey	1 glass of smoothie with 150 ml of semi-skimmed or plant-based milk (coconut, almond or rice), 1 tablespoon of rolled oats and 1 small apple + 1 handful of peanuts	1 medium silver banana with 1 tbsp of peanut butter and 1 tbsp. chia seed tea
Dinner	Mashed potato with 2 medium potatoes + 2 chicken thighs soaked with 3 col of okra soup + 1 saucer of salad with lettuce, arugula and spinach, seasoned with 1 col. olive oil soup	1 medium sweet potato, roasted in slices + 1 slice of roasted salmon + 2 col. stewed chayote soup + 1 dessert plate of salad with cabbage and carrots, sliced and seasoned with 1 tablespoon of olive oil	1 saucer of whole-wheat pasta with homemade tomato sauce + 3 meatballs + 1 dessert plate with boiled zucchini, eggplant and carrots and seasoned with 1 tablespoon of olive oil
Supper	1 cup of chamomile tea + 1 medium slice of melon	1 cup lemon balm tea + 1 tangerine	1 cup lemon balm tea + 1 orange

This menu is an example only and the types and amounts of food may vary according to the person's sex, age, weight and current he alth status. Therefore, it is recommended to go through a consultation with a nutritionist to prepare a menu in an individualized way.

To gain muscle mass, it is also essential to have a good night's sleep, practice physical activity regularly and drink a minimum of 1.5 liters of water a day.

Check out more details on how to eat for those who have an ectomorph body type and want to eliminate and avoid localized fat:

Supplements to gain muscle mass

Some supplements such as Whey protein, BCAA or casein help in muscle mass gain, and may be indicated for people with an ectomorph biotype. Discover the main supplements for gaining muscle mass.

However, the intake of high amounts of supplements to gain muscle mass can cause kidney failure and, therefore, they should only be consumed under the guidance of a nutritionist or nutritionist.

What to avoid

To gain weight and muscle mass in a he althy way, it is important that the person with the ectomorph biotype avoids eating some foods that can hinder the achievement of goals, and which include:

Foods high in refined sugar,such as candy, ice cream, cookies or cakes;
Processed foods, such as ready-made sauces and seasonings, fast food or instant noodles, nuggets;
Refined cereals, such as white bread, white pasta, or white rice;
Foods high in fat,such as fried foods, pizza, snacks, yellow cheeses;
Delicious foods,such as salami, sausage, sausage, bacon, ham or bologna.

It is also important to avoid the consumption of alcoholic beverages, such as beer or wine, as they are very caloric, favoring the gain of body fat. In addition, drinking alcohol can decrease testosterone, a hormone that favors muscle mass gain.