Ectomorph Diet And Workout Plan

ectomorph diet and workout plan, what is the best diet for an ectomorph -

Ectomorph Diet And Workout Plan

There are mainly three body types according to research and studies. These are- ectomorph, mesomorph and endomorph. Every person on this planet falls into one of the above-mentioned categories. And it is important to know your body type. This is because it clarifies what meal prep you should focus on and what workout regine you should prepare. Hence, let's see what an ectomorph diet and workout plan consist of.


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This is one of the categories of somatotypes (study of body classification). Let's see what its features are.


  • Ectomorph is a body type where it predominates mesomorph and endomorph.
  • Here, the individual has a slender frame with a narrow structure.
  • These are the ones who find it hard to gain weight, i.e., they have less muscle mass.
  • If they want to, then they can easily burn calories and body fat according to their convenience.

Ectomorph Diet And Workout Plan

If you are an ectomorph, then this is for you. If you are confused regarding your body type, then do study the characteristics of various body types and then you can figure out which one you are. Therefore, let's have a quick look at an ectomorph diet and workout plan.

Diet Plan For Ectomorphs

Since ectomorphs are the ones who don’t gain weight easily, there is a chance that they could get malnourished. This is because they cannot eat beyond what their body holds and there are many foods that contain plenty of nutrients. If one cannot eat it as much as it is required, they would get devoid of the nourishment. It is recommended that they should opt for a more plant-based diet. Also, a keto diet plan can go best for them. 


Here is a list food items that an ectomorph can inculcate in his/her diet plan:


ectomorph diet and workout plan

  1. Poultry and eggs
  2. Beef
  3. Fish such as cod



ectomorph diet and workout plan

  1. Almonds
  2. Peanuts
  3. Pumpkin seeds
  4. Sunflower seeds



ectomorph diet and workout plan

  1. Orange
  2. Berries
  3. Banana
  4. apple




  1. Broccoli
  2. Leafy greens such as asparagus and spinach
  3. Sprouts
  4. Legumes such as beans




  1. Low fat yogurt
  2. Low fat milk (not more than a cup per day)




  1. Brown rice
  2. Oats
  3. Whole wheat bread

Workouts For Ectomorphs

Ectomorphs have a skinny body, but there are possibilities that they can have LDL (Low Density Lipoprotein) deposition within their body. Also, they have a long torso and low limbs. So, they need to plan their workout session in a useful manner. Thus, here is a list of workout types they can try to keep themselves fit all-year long.


Simple weight-training routine using heavy weights is analytical for ectomorphs. As it increases strength and build muscle mass. Focus should be on lifting heavier weights and completing three to five sets of each muscle group.


For ectomorphs, key to stimulate muscle growth is to do minimal cardio exercise. Doing cardio three times a week for 30 mins is good enough.

Other Exercises

Ectomorphs should include basic exercises like squats, bench press, shoulder press, deadlift.  They should try to incorporate different exercises as they will provide enough stimulus for muscle growth. Compound exercise using several muscle group in body with the help of moderate to heavy weights will activate muscle joints which helps the body to produce different hormones, which helps in gaining muscles.

Why Is This Workout Plan Suitable For Ectomorphs ?

ectomorph diet and workout plan

Many people think that ectomorphs are the luckiest organisms on the planet because they have a lean body and fast metabolism. What they cannot see is the fact that it sometimes gets difficult to gradually mould your body into a perfect frame. This is because sometimes, being skinny can look more of a sign of malnutrition rather than a healthy one. Hence, slowly sculpturing the thin body frame into something that doesn’t look too skinny is quite challenging. Hence, maintaining a mixture of cardio, weight training and circuit exercises is considered to be a sign of a healthy and fit ectomorph.

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