The Best Ectomorph Diet Plan

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Ectomorph Diet PlanEveryone has a different body; with so many different shapes and sizes, the human body is actually categorized into three separate types based on its build. This classification system was created to help categorize various human physiques based on their external form, known as a “somatype.” In this organization, there are three somatypes known according to muscle mass and body fat, known as “ectomorph”, “mesomorph” and “endomorph.”

In this blog post, we discuss these different body types while providing the best ectomorph diet plan to help you go from skinny to strong. 

What’s Your Body Type? 

Here are the three classes of body types according to the somatype classification system by American physician William Herbert Sheldon. 

Ectomorph Body Type

An ectomorph will be your typical skinny person and are those with a light build, lean muscle mass, and small joints. Ectomorphs will usually have thin, long limbs and stringy muscles; their shoulders will tend to have little width and will also have a thin frame. 

Mesomorph Body Type

People with this body type will generally have large muscles, a big bone structure, and an athletic physique. Because of this, bodybuilding comes naturally to those with the mesomorph body type and they will find it easy to work for muscle gain and weight gain. Because mesomorphs are naturally strong, they have the perfect body for building muscle. 

Endomorph Body Type

Those with this body type will generally be soft but solid and can gain fat easily. They will usually have a shorter build paired with thick arms and legs. Their muscles are strong, particularly the legs, making them great for exercises such as squats. 

However, there are some instances when people will have a combination of two body types, based on the muscle mass and fat distribution in their bodies, which include: 

  • Meso-endomorph
  • Ecto-mesomorph
  • Endo-ectomorph

Ectomorph Physical Characteristics 

Apart from having a tall, thin build, many ectomorphs are flat-chested and won’t have much body mass by the trunk. While they may appear skinny, ectomorphs possess higher body fat compared to people of a heavier build. They will also have a harder time gaining muscle because of their fast metabolism, and will often be referred to as “hard gainers” when it comes to fitness. 

Eating Habits for the Ectomorph Diet 

Now that you know what an ectomorph is and whether or not you’re included in this category, here are a few principles that you will need to follow to help you reach your fitness goals. 

Eat More Calories 

For ectomorphs to put on weight and gain muscle, they will need to eat more calories than they usually would. Contrary to popular belief, eating enough calories is just as important to ectomorphs as people who are trying to lose weight. To do this, be sure to count your calories with an app — when you know your calorie intake, calculate how much you use. 

If both the value of the intake and expenditure are the same, then you won’t be able to see any improvement in your weight. The key is to increase your intake by 250 to 350 every day; by the end of the week, you would’ve gained at least half a pound. 

Eat Calorie-Dense Foods 

Just as the first principle has outlined, ectomorphs need to get enough food to keep them going throughout the day. However, it’s just as important to consider the density of calories in the food they’re eating. Be sure to skip all the low-calorie density food items, and focus on high-calorie dense foods such as meat, fish, dried fruits, and whey protein. 

Eat More Meals 

Eating three meals a day won’t cut it — the ectomorph diet demands that you eat a minimum of six to eight meals per day at frequent intervals. These meals should include at least three main meals and three snacks or small portions. Keeping your breakfast, lunch, and dinner times the same is ideal but be sure to add healthy snacks in between each meal. 

Doing this won’t just keep your energy levels high throughout the day, but will also make it easier for you to gain weight, which would be difficult to do through any other means. 

Drink Protein Shakes

Protein shakes aren’t just used by bodybuilders and athletes — in fact, the usual skinny guy can use protein shakes and benefit from them in a lot of ways. Because protein shakes are made from high-quality whey isolate, they provide the best way to increase protein intake. Moreover, they can help ectomorphs achieve daily calorie targets easily. 

To give your weight a bit more boost, add peanut butter, oats, yogurt, and fresh fruits to your protein shake. However, many people will ask about using mass gainers to help with weight gain — we advise staying clear from all kinds of gainers no matter your progress. While it’s true that weight gainers pack a lot of calories, they are loaded with artificial additives and sugars. 

Using these will not only hurt your progress in the long run but could also lead to more serious conditions. Rather than using mass gainers, be sure to look for a better source of complete protein such as casein protein or whey protein. 

Ectomorph Diet Plan 

Because ectomorphs have a naturally high metabolism, they find it easy to stay lean and it may seem like they can eat anything they want without any weight gain. But as they get older, they get a slower metabolism as a result of low muscle mass which may result in unhealthy fat gains. For endomorphs, the best diet should have high calories and carbohydrates, where approximately 50% to 60% of their calories should be derived from carbohydrates and 25% from protein, and another 25% from fats. 

Suggested Food Intake for Ectomorphs

Below is the recommended calorie intake for ectomorphs. 

  • To gain weight on this plan, it’s imperative that ectomorphs eat every two to four hours. 
  • Have at least 500 calories added to your diet for muscle or weight gain. 
  • Opt for warm food instead of cold food items since they work better for digestion. 
  • Look for starchy carbohydrates, including brown rice, oats, sweet potatoes, quinoa, and potatoes. 
  • Look for fresh fruits such as mangoes, bananas, pineapple, avocado, papaya, and peaches. 
  • Eat vegetables such as cauliflower, broccoli, beets, Brussels sprouts, and carrots which should be cooked using ghee or coconut oil. 
  • Eat nutrient-dense foods such as seeds, nut butter, and nuts. 

The key to building muscle growth with an ectomorph body type is to eat a balanced diet that’s rich in nutrients, healthy fats, and high-quality protein shakes. However, to get the results you’re after, you need to be accountable for your intake of calories — just because you don’t gain weight, doesn’t mean you can eat as much junk food as you want. 

Your Meal Plan

Below is a diet plan that we’ve carefully crafted to help you get better results while delivering your nutritional needs. To achieve an ideal diet, we planned for six meals divided into three main meals, along with three smaller snacks. 


  • 2 tablespoons peanut butter
  • 1 large banana
  • 1 cup whole milk
  • 1 scoop whey isolate
  • ¼ cup oats
  • Chocolate syrup or Cocoa powder to taste

Simply blend all of the ingredients together inside a blender, which will give you a calorie-dense protein shake. 


  • 2 tablespoons peanut butter
  • 2 slices of whole wheat bread
  • 1 large banana
  • 1 tablespoon jam


  • 150 grams of skinless chicken breast
  • 1 tablespoon butter
  • ½ cup brown rice
  • ¼ cup green salad

Pre-Workout Shake

  • 1 serving of creatine monohydrate powder
  • 1 scoop whey protein
  • 1 large banana
  • 1 cup fat-free milk

Post-Workout Shake

  • 1 scoop dextrose monohydrate
  • 1 serving of BCAA powder
  • 1 scoop whey protein
  • 1 cup fat-free milk
  • 20 grams dark chocolate
  • ¼ cup grapes


  • 150 grams of skinless chicken breast or tuna fish
  • 1 tablespoon butter
  • ½ cup brown rice
  • ¼ cup green salad

Exercise Guidelines For Ectomorphs

An unfortunate truth is that ectomorphs have a disadvantage in terms of sculpting their body and building their muscles. Trying to sculpt, tone, and build curves on a thin and small body frame can only be achieved through a dedicated nutrition and training program. All ectomorphs, no matter what their goal, can get a lean, strong, and healthy body through a consistent and well-planned weight-training program. 


Ectomorphs generally excel in activities that involve endurance, where many will prefer doing cardio training to doing weights. Muscle growth can be stimulated by doing the minimum amount of cardio needed to maintain general health. Perform cardio training 30 minutes per session three times a week to see the best results. 

Weight Training

A simple weight training routine with heavy weights is all you need to sculpt your body, build muscle mass, and increase your strength. Be sure to use heavier weights, with a focus on completing three to five sets, doing around 8 to 12 reps for each of the muscle groups. 

Standing Calf Raises

This specific exercise aims to help the calf muscles in the lower legs — strengthening them will allow you to perform basic activities well, including jogging, walking, jumping, and running. Because it’s a low-impact exercise, it benefits the ectomorph body by fortifying the calf muscles and improving the flexibility and strength of your legs. 

To get started, stand up straight while keeping the shoulders and spine aligned, while making sure your feet are shoulder-width apart and that your toes are pointed forward. Raise your heels slowly and keep them in an elevated position for up to two seconds then bring them back down slowly. Do this routine around 15 to 20 times a day. 

Get Started on Your Ectomorph Diet Today 

While the ectomorph can certainly be a blessing because it doesn’t tend to gain weight as quickly as other body types, it can still be a challenge to build tone and increase muscle mass. To see results faster, be sure to eat a balanced diet packed with healthy fats, protein, vitamins, and minerals to get the most out of your diet. Adding regular exercise with the correct workouts will also help to distribute body fats accordingly, and can help you achieve the body you’ve always wanted.