So you want to put on size

Left picture 1999 (125 lbs) and Right picture 2017 (180 lbs)
So you want to put on size. Most people that struggle with weight gain exhibit certain traits e.g.: fast metabolism, weight gain difficulty and slender in stature etc. I’m an ectomorph and it took me years to figure out why I couldn’t put on some size. There were a number of mistakes i made that contributed to my struggles over the years.

Mistakes an ectomorph makes when trying to put on size:
.Caloric intake is too low
.Not eating enough complex carbs (sweet potatoes etc.) and protein (meats or seafood)
.Doing too much cardio
.Not lifting weights
.Consuming too much simple carbs like donuts, cake, candy, fruit juice, soda and highly processed food like frozen corn dogs etc.
.Consuming too much alcohol

In my opinion, the most important reason why ectomorphs struggle is the lack of adequate caloric intake. An adult male needs to consume at least 2500 calories per day to maintain his weight and adult females need to consume 2000 calories per day to maintain her weight. So if weight gain is the goal then you must consume over 2500 calories for men and 2000 calories for women. How do you determine if you’re eating enough calories? It’s very simple, just download any free calorie counter (Myplate or Mydietcoach etc) app from the App store on your phone or use free web sources like to help you determine how many calories, protein, carbs and fat you need to gain weight or lose weight.

Below is an example of my daily meal plan when i’m trying to put on size including the macro-nutrients

Calories 3259
Carbs 393 grams
Protein 247 grams
Fat 84 grams

Carbs 47% of calories
Protein 30% of calories
Fat 23% of calories

Meal 1
Egg whites 4
Whole eggs 3
Oatmeal (2 instant packs)
Whole Milk 8 ounce

Meal 2
Sweet potatoes 7 ounces
Cheese 1 slice
Tilapia 8 ounces

Meal 3
Banana large 2
Greek yogurt 2
Blueberries 1 cup
Peanut butter cup 1

Meal 4
Rice 2 servings
Lean beef 4 ounces
Orange juice 8 ounces

Meal 5
Sweet potatoes 7 ounces
Salmon 6 ounces
Cheese 1 slice

Meal 6
Protein shake (2 scoops)
8 ounces of milk

Other essential items
Half a gallon of water to 1 gallon per day

Exercise routines during this period
Weight training with heavy weights at least 3 to 5 days a week
Cardio should be done at least 2 times a week
AB workouts should be done at least 2 times a week

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