Skinny to shredded

The first thing you need to do is…


EAT MORE FOOD! If you are an ectomorph and you want to put on size,then chances are your #1 problem is that you aren’t eating enough. You might be eating until you’re full, but that’s not going to do it. You need to eat more than your body is used to, and make sure you get the amount of protein, carbs, and calories needed in order to grow. The best way to ease into eating more food is to break up your three meal day into four, and then four into five, and so on. Smaller meals more frequently throughout the day are better than three massive meals. 



Here are a few meal schedules to get you started.

Meal prep
How do you prepare that much food?

If you want to avoid spending hours a day in the kitchen then you need to prepare the majority of your food in  advance. Some bodybuilders do all their food prep on the weekend, some do it intermittently throughout the week. You have to figure out what works best with your schedule, but here are some helpful tips for preparing your
food well in advance:

• Cut your chicken/steak (raw) into bite-size pieces and store in separate containers in the refrigerator, marinating in spices and/or sauce.
• Cut all your vegetables (raw) and store in separate containers in the refrigerator.
• Cook your brown rice, white rice, Quinoa, all in advance, and then store cooked in separate containers in the refrigerator.
• Cook ground turkey and store in the refrigerator.

Now, you have the option of either cooking your meats / vegetables in the morning each day with very little setup required for the rest of the meal, or you can cook everything at once and store in ready-to-go containers for the week.

If you prep your meats / vegetables each morning, the meals are fresh for the day. If you cook them all on Sunday and store them cooked, they get more and more stale throughout the week. I highly suggest the first option. Once your meals are cooked, store them in tupperware containers in the refrigerator, or bring them with you to work/school/etc.