Clean food sources:

Brown rice
Whole wheat pasta
Sweet potatoes
Whole wheat breads
Oatmeal
Lean steak
Tuna
Chicken breast
Egg whites
Whey protein
Spinach
Broccoli
Green Beans
Asparagus
Skim milk
Nonfat yogurt
Low fat cottage cheese
Bananas
Apples
Oranges
Natural peanut butter
Olive oil
Avocadoes

Ok for ectomorphs:

White breads and buns

refined flour pastas
Ground beef
Chicken thighs
Whole eggs
Cheese
2% and some whole milk
White potatoes
Fast food occasionally

Chest and Tricpes:

4sets Bench press (4-8 reps, no more than 10 reps)

4 sets Incline dumbbell press (4-8 reps, no more than 10 reps)
3 sets Dumbbell flyes (10-15 reps)

 3 sets Close grip bench press (4-8 reps)

2 sets French curls (6-12 reps)
2 sets Dips (as many as you can do)
Biceps and Back:

4 sets Dumbbell rows (6-10 reps)

4 sets Wide grip pull ups (if you can do a ton of them, add weight to your legs)
4 sets Deadlifts (3-6 reps)
3 sets Standing barbell curls (4-10 reps)
2 sets Seated alternate dumbbell curls (8-12 reps)
2 sets Concentration curls (8-15 reps)

Quads:

4 sets Barbell squats (4-10 reps)

3 sets Leg press (6-12 reps)
3 sets Hack squats (6-12 reps)
2 sets Leg extensions (8-15 reps)
4 sets Straight leg deadlifts (5-10 reps)
3 sets Hamstring curls (6-12 reps)

Shoulders and Calves:

3 sets Dumbbell military press (4-8 reps)

3 sets Barbell military press (6-10 reps)
2 sets Lateral raises (8-15 reps)
4 sets Bar or Dumbbell shrugs (6-12 reps)
4 sets Standing calf raises (10-20 reps)
4 sets Seated calf raises (8-15 reps)

Protein:

Tuna or most any fish

Cottage cheese
Eggs (especially the whites)
Chicken breast (boneless skinless)
Turkey breast (boneless skinless)
Lean beef
Low fat or no fat cheese
Low fat pork
Milk protein isolate
Whey protein
Soy protein

Essentially most any other source of protein so long as it is low in saturated fat and
carbohydrate

Sweet potatoes
Oatmeal, oat bran, oat bran cereal (i.e. cheerios)
Bran cereal
Brown rice
Wheat bread (try to limit to 2 slices per day)
Beans
Low fat popcorn (low fat butter spray makes this a delicacy)
Fruits (limit to 2-3 servings per day)
Malto dextrin (during workout)
Dextrose (during workout)
Vegetables
Omega 3 capsules (i.e. fish oil capsules)
Flax seed oil
Primrose oil
Borage oil
Olive oil
Nuts
Peanut butter (as long as it does not contain hydrogenated oils)
Egg yolks
Fish (salmon especially)

Junk Food
Junk food can be a useful tool to the ectomorphic bodybuilder trying to put on size without
worrying about body fat levels too much. But with anything in bodybuilding there are rules to
how you must employ junk food into your daily diet to aid in gaining size and not just
satisfying your taste buds. The selection of junk food must contain adequate amounts of
protein to meet your needs.
So, this can be Wendy's, KFC, Pizza and foods like that. Just think about it, if you eat a triple
cheeseburger from Wendy's you are getting around 50g of protein, but you are also getting a
whopping amount of calories that will go along with that, that you will not get from eating
your standard chicken and rice meal.
Try to limit your intake of carbohydrates when you go out for these meals, which means, at
Wendy's skip the fries and stick to the burgers, KFC stick to the chicken and ditch the mash
potatoes, and when having pizza skip the bread and just stick to the pizza.
Weight Ganer Shakes:
High Calorie weight gainer shakes will be your friend also, it may be smart to invest in a
weight gainer powder if you don't have time to cook or eat the foods or just need that extra
calorie kick!

A very simple recipe I used for a high calorie, weight-gainer shake was simply blending:

1-2 Cups of Oats

1-5 eggs whites (yolks if you want the extra healthy fats)
20g Whey protein
500mls FF milk

132g Carbs
60g Protein
18g Fat
Chug it down and enjoy!

By eating a lot of healthy nutritional dense foods, while combining with weight-gainer shakes
and some junk food (IN PROPORTION), their is no reason why a ectomorph cannot build
some nice muscle mass and obtain a well-sculptured physique.. Just think about it, if you eat a
triple cheeseburger from Wendy's you are getting around 50g of protein, but you are also getting a
whopping amount of calories that will go along with that, that you will not get from eating your

Workout A:
Day 1 [Chest + Back]

A1- Flat Barbell Bench Press 10 x 10

A2- Bent Over Rows 10 x 10
B1- Dumbbell Flyes 3 x 10
B2- Lat. Pulldown 3 x 10

Day 2 [Legs]

A1- Back Squats 10 x 10

A2- Stiff-Legged Deadlift 10 x 10
B1- Seated Calf Raises 3 x 25
B2- Standing Calf Raises 3 x 25

Day 3 [Cardio/OFF]
Day 4 [Shoulders + Arms]

A1- Military Press 10 x 10

A2- Rear Delt Flyes 10 x 10
B1- Decline EZ-Bar Triceps Extensions 10 x 10
B2- Standing Curl 10 x 10
Click Here For A Printable Log Of Day 4.

Day 5 [Cardio/OFF]

Workout B:
Day 1 [Chest + Back]

A1- Incline Dumbbell Press 5 x 10

A2- One Arm Rows 5 x 10
A3- Flat Dumbbell Press 5 x 10
A4- Seated Row 5 x 10
B1- Dumbbell Flyes 3 x 10
B2- Lat. Pulldown 3 x 10

Day 2 [Legs]

A1- Back Squats 5 x 10

A2- Stiff-Legged Deadlift 5 x 10
A3- Leg Press 5 x 10
A4- Leg Curl 5 x 10
B1- Seated Calf Raises 3 x 25
B2- Standing Calf Raises 3 x 25

Day 3 [Cardio/OFF]
Day 4 [Shoulders + Arms]

A1- Arnold Press 5 x 10

A2- Rear Delt Flyes 5 x 10
A3- Dumbbell Side Laterals 5 x 10
A4- Shrugs 5 x 10
B1- Decline EZ-Bar Triceps Extensions 5 x 10
B2- Standing Curl 5 x 10
B3- Skull crushers 5 x 10
B4- Reverse Curl 5 x 10 standard chicken and rice meal.

Protein Sources:

Lean Beef
Poultry (Chicken, Turkey...)
Fish (Salmon, Tuna...)
Beans
Milk
Protein Powders

Carbohydrate Sources:

Oats
Whole Grain Products
Bran
Granola
Rice

Fat Sources:
Nuts (Cashews, Almonds...)
Fish (Salmon, Tuna...)
Healthy Oils (Primrose, Borage...)
Natural Butters (Peanut Butter, Almond Butter...)

Nuts (Cashews, Walnuts, Almonds, Peanuts)

Calorie dense, high in healthy fats and protein. 50g of peanuts - roughly one or two
handfuls - is approximately 350 calories, 15g protein, 25g fat, 10g carbs.
Oats (Steel cut/Rolled)
Oats are a very economical and nutritional food choice. Approximately 80g (1 cup) of
oats is just over 300 calories, 15g protein, 5g fat, 50g complex carbs - ZERO sugar!
Milk (2% or whole)
Try drinking milk instead of water for a portion of the day. Drinking a gallon of milk
per day has served as a staple weight gain protocol for many people who struggle to
gain weight. 4L of 2% milk delivers over 2000 calories, 145g protein, 70g fat, 200g
slow digesting milk sugar.
Whole Grains
A bagel or two with breakfast adds about 300 calories per bagel.
Eat more, more frequently. Aim for 6-8 meals spread over the course of the day.
Always eat breakfast! This should be your largest meal, consisting primarily of
complex carbohydrates and protein. I recommend whole grain products, eggs, fruit
and milk. about 300 calories per bagel.