CrossFit people are notorious for working out multiple times a day.
#Ecto mesomorph diet pro
After all, Arnold Schwarzenegger said pro bodybuilders in Golden Era used to spend four hours in a gym before a competition. I always thought more workouts equals more gains. (Image credit: Getty Images) You need to work out the right amount Plus, since the plan is to gain muscle mass, you also have to make sure you hit your macros and consume enough protein to help muscle recovery. To gain, I'd have to add a few hundred to that number that's a lot of rice and chicken, people. That's 4,000 calories a day if I want to maintain my body weight. My BMR clocked in at 2,555 calories - the number of calories I need to exist - and went up to nearly 4,000 when factoring in my exercise regime. To put in perspective how much you need to eat, I recently visited My Vital Metrics to do a DEXA scan (more on this soon) and we did a Basal Metabolic Rate test to determine what my BMR is. When I doubled down on my weight gain regime, I had overnight oats for breakfast, beef and rice as a mid-morning snack, two portions of rice, chicken and greens for lunch and mid-afternoon snack and some more food in the evening ( protein bars, more protein powder shakes, protein yoghurts, sometimes even mass gainers etc.). Can you eat steaks and rice and 10 in the morning every day in order to gain weight? Well, you should. And I know what you're going to say, "I can eat steaks for breakfast", but bear in mind he did it for six weeks. Henry Cavill's Superman diet involved him having steaks and eggs for breakfast. Worse still, it's not only about eating more, it's also about eating the right things more frequently. (Image credit: Getty Images) You need to eat a lot more than you thinkĪlthough ectomorphs know they need to eat more than mesomorphs, they hardly ever do.
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Here are the steps I took to gain weight during the lockdown, the right way. And, most importantly, resistance training.
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Being fit over 40 or later in life requires you to look after yourself by eating and sleeping well. For some, the process will be easier but it won't be easy for anyone. Sadly, though, if you want to build muscle (or lose weight), you'll have to work on it constantly. If people could train for 12 months, gain muscle and hold on to it for the rest of their lives, I would subscribe every 20-year-old to a year-long daily gym regime and get it over with. What you have to remember is fitness is not a destination, it's a journey. How quickly you gain muscle mass depends on many factors, including your stress level, how you train, what/how often you eat during the day, how much alcohol you consume and so on. Of course, you will need to know your fitness goal, which in my case was to add mass and hold onto it. There are many body type calculators online that will give you an approximate idea of what your body type combination is and once you find that out, you can start training properly. Or, like in my case, you can have wide shoulders and narrow waist as well as long, skinny limbs. The reality is, you could end up having an ectomorph upper body and endomorph lower body. Naturally, most people will fall in between these categories but in a normal bell-curve distribution kind of way, where ectomorphs are on one end, endomorphs on the other with mesomorphs in the middle.
![ecto mesomorph diet ecto mesomorph diet](https://i.pinimg.com/originals/06/23/d9/0623d991ba4548b2f9f37ad638dbe0ba.jpg)