How to Gain Body Mass as an Ectomorph in a Couple of Months

As an ectomorph, gaining body mass can be a challenging endeavor. However, with a strong focus on creating a calorie surplus and balanced training, it is possible to achieve weight gain within a couple of months.

Understanding the Need for a Calorie Surplus

Gaining body mass is not just about eating more, but about ensuring that the additional food you consume provides a surplus of calories. This surplus is necessary for the body to use the extra energy for muscle growth. For hardgainers, finding the right balance between eating and training is crucial.

Strategies to Increase Caloric Intake

Here are some effective strategies to increase your caloric intake without feeling overwhelmed:

Drug Some Calories

Between meals, consider adding a whey protein shake. For an extra boost, mix in some quick-digesting carbs like maltodextrin or instant oats.

Retrieve Some Extra Calories Post-Meal

After each meal, add a tablespoon of peanut butter. This small addition can provide around 100 calories to your daily intake.

Add Healthy Fats to Your Meals

Drizzle olive oil over your food to add more calories. Alternatively, enjoy a piece of cheese after each meal. Avocado in your salads is another great option, given its high monounsaturated fat content.

Indulge in Some Ice Cream

If you have a sweet tooth, don’t hesitate to indulge in a small amount of ice cream. Its hyper-palatable nature means you can consume a lot of calories without feeling overfull.

Practical Tips for Fast Weight Gain

Remember, if you are medically healthy, then there is no immediate need to change your eating habits. While it may be frustrating to be underweight for your height, there is no immediate health concern if you are medically healthy. However, if you want to gain weight more quickly, you might need to adjust your diet significantly.

Liquid Caloric Intake

If you feel full after just one large meal, consider doubling the portion and consuming it in two separate meals, or spread it out throughout the day with smaller, more frequent meals.

Strength Training for Appetite Stimulation

Strength training is crucial for increasing your appetite and utilizing the extra calories for muscle growth. Focus on barbell movements such as squats, bench presses, deadlifts, and overhead presses. Additionally, incorporate loaded carries into your routine. Perform these exercises 3 days per week with progressive overload and moderate rep ranges.

Recommended Training Programs

To get started, I recommend the book Starting Strength by Mark Rippetoe. This program is a great way to build a strong foundation in strength training, and I highly recommend following it without any changes or adjustments for 6 months.

After 6 months, transition to the 5/3/1 program created by Jim Wendler. This program is known for its simplicity and effectiveness in building raw strength. Follow this for a couple of years to continue your progress.

Conclusion

With meticulous attention to dietary intake and an effective strength training regimen, it is feasible to gain healthy body mass within a few months. By prioritizing a calorie surplus and progressive overload, you can build muscle and gain weight without accumulating excess fat. Take control of your journey and see the positive results that come with dedication and consistency.