The Ecto Mesomorph Diet: A Guide for Building Lean Muscle

When it comes to body types, most people fall into one of three categories: ectomorph, endomorph, or mesomorph. Ectomorphs are individuals who have a thin, lean build and naturally low body fat percentage. They often struggle with gaining weight, both muscle mass and body fat, due to their fast metabolism and underdeveloped digestive tract.

A true ectomorph can be identified by their long limbs, angular face, and rectangular structure. They typically range in height from 5'9 to 6+ feet tall for males, and 5'8 to 6 feet tall for females. Ectomorphs often have a deep hatred for lean body types, particularly endomorphs who may be envious of their naturally low body fat percentage.

When it comes to working out, ectomorphs should focus on the 'holy trinity' of exercises: squats, deadlifts, and bench press. These compound lifts are essential for building lean muscle mass, which can be difficult for ectomorphs to achieve due to their fast metabolism and underdeveloped digestive tract.

In addition to heavy lifting, proper nutrition is crucial for ectomorphs. They should eat often throughout the day, consuming more calories at each meal to support muscle growth. It's also important to minimize cardio exercises when attempting to gain lean mass, as this can lead to muscle catabolism.

Ectomorphs should also be mindful of their rest and recovery days. Due to their faster metabolism, they require more time off from heavy lifting to allow their bodies to recover properly. A 5x5 mixed with a 3x8 scheme is an effective way to train for ectomorphs, as it allows for heavy lifting while minimizing the risk of muscle catabolism.

In conclusion, the ecto mesomorph diet requires a combination of heavy lifting, proper nutrition, and adequate rest. By following these guidelines, ectomorphs can build lean muscle mass and achieve their fitness goals. Remember to stay consistent, patient, and focused on your training, and you'll be on your way to achieving the lean, muscular physique that many ectomorphs desire.

Ecto mesomorph diet