8 Bulking Tips for Ectomorphs
Bulking is a term used to describe a phase wherein one is actively trying to build muscle through diet and training. Here are 8 bulking tips for ectomorphs who want to make some gains.
1. Find your maintenance calories
In order to bulk effectively it’s important that you have a general idea of what your maintenance calories are. From there, you can make gradual changes according to how much weight you want to put on. The higher the jump, the more weight you could potentially gain. Not all of the weight gain will be muscle, though. Eating more and more will not mean more muscle gains. You can only build so much muscle naturally within a give timeframe, so the excess calories could end up as fat as well.
“But I already eat a lot and I still can’t gain weight”
To be honest, this is one of the things I hate hearing. and it’s amazing how many times I get this in emails and messages so let’s clear this up once and for all.
You’re not some super human who can eat everything and not gain weight. Want to know why you’re not gaining weight? Because you’re burning more calories than you consume in a day. YOU’RE BURNING MORE CALORIES THAN YOU CONSUME IN A DAY.
If you’re still losing or maintaining weight, you need to eat more. I find that ectomorphs like myself have a hard time putting on weight because:
- we tend to undereat when we don’t track our calories
- our NEAT (Non-Exercise Activity Thermogenesis) is up through activities such as fidgeting, typing or anything that isn’t sleeping, eating or exercising
- we get full easily
- we don’t get hungry as often