Byrne recommends a diet where protein and fat each contribute about 30% of the calories, with carbohydrates comprising the other 40%. The ectomorph can also consume carbs all day long without having to worry. Each meal should include quality protein and healthy fats as much as possible, with at least 1.5 grams of protein consumed per pound of body weight daily. The Mesomorph diet, a dietary regimen tailored specifically for the mesomorph body type, is a concept that has gained traction in the realm of nutrition and fitness. “Foods like potatoes, rice, and oatmeal make it easier to consume enough carbohydrates each day.” While many people associate only protein with muscle growth, Marsac says you also need carbohydrates, and Byrne adds that a caloric surplus of 300–500 calories per day will also support muscle development. It is going to be important that an ectomorph eats at least every 2.5 hours.
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Marsac says ectomorphs should emphasize protein and carbohydrate intake in their diet to support muscle growth. “Daily protein intake should range between 1.8 to 2.2 grams per kilogram of body weight. Carbohydrate intake should be around 50% of a person’s daily caloric intake, with the remaining calories from fat,” she says. This can be beneficial, but ectomorphs struggle to build muscle mass and increase strength,” notes Byrne.
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How did I add nearly 10 kg of mass in 12 months By following a very specific. “Due to having a faster metabolism and generally higher tolerance to carbohydrate intake, ectomorphs do not tend to easily gain weight or excess body fat. Training redundancy is used efficiently with the building-on technique, since it allows you to perform a high volume workout with low volume for each exercise. How to train for your body type: Exercise and diet tips that helped an ecto/mesomorph gain muscle mass.