a) Ectomorph
b) Mesomorph
c) Endomorph
There are 3 main body types and it’s important to know a little about each one. Although no one is 100% one or the other, bodybuilders are all different and can be dominate in one type over another. We will focus on ectomorphs (hardgainers) and give a brief breakdown of each body type.
Mesomorphs: Mesomorphs have an athletic build. They typically have strong bones, well-defined muscles and a slim waistline. The “V” taper look, that every bodybuilders strives for, comes easy for the mesomorph. Mesomorphs also have an easier time shedding body fat.
Endomorphs: Endomorphs have a slower metabolism. They tend to carry more body fat than the other two body types. They have a more rounded look and gain both muscle and fat easily. Trimming down is very challenging for the endomorph.
Ectomorphs: Ectomorphs have a fast metabolism and burn a ton of calories. Their shape is on the skinny side and they usually have long thin arms and low body fat levels. Of the three body types, ectomorphs have the hardest time gaining muscle mass. Hence, they have been dubbed the name “hardgainer”.
For most hardgainers, building muscle mass is a tall order, but not impossible. The key is to eat muscle building foods, which will aid anyone (especially ectomorphs) in gaining muscle. The following 5 muscle building foods will start packing on the serious weight.
1. Almonds
The number one super food for hard gainers is almonds. Why? Per cup, almonds contain over 800 calories and 30 grams of protein. Consume two cups per day and your over 1,600 calories with just the almonds. Second reason, it’s easy to eat 1 cup of almonds per sitting. In fact, you might still be hungry afterward.
2. Milk
Whole milk or low-fat milk are chalk full of good carbohydrates, protein and vitamins. It’s a good idea to consume milk before calling it a night. In fact, milk mixes great with Amino Influx giving you a 300+ calorie delicious, milkshake prior to going to bed.
3. Salmon
Salmon is a calorie dense fish that provides a good source of fat and protein. Eat salmon at least three times a week. This will improve your overall health and muscle growth.
4. Dried fruit
Dried fruit contains a lot more calories than fresh fruit. While fresh fruit is higher in fiber, vitamins and minerals, it isn’t going to pack on the weight like dried fruit. Dried fruit has much more calories and is still a decent source of fiber, vitamins and minerals.
5. Oatmeal
Oatmeal is a great food to help hardgainers gain mass. It contains a good source of complex carbohydrates, protein and calories. Prepare oatmeal with milk and a banana for even more calories dense breakfast.
Ectomorphs, be sure to include these items on your grocery list. It will bring new levels of weight gain and muscle mass.
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