Advanced Ectomorph Weight Loss/Fat Burning Nutrition

You're generally lean, with a smaller frame and thinner limbs.

You have a fast metabolism and tolerate carbs well.  

​You're battle is usually trying to gain muscle/weight.

(Note - If this DOESN'T sound like/represent you, you may need to go back and take a look at the questions again to get more appropriate recommendations for your true body-type)

Typically true ectomorphs don't have an issue with being overweight - usually the issue is just the opposite.  However, poor eating habits and/or an inactive lifestyle can definitely make it possible.

You've indicated that you have a lot of experience with managing your nutrition, so we will be focusing on tailoring your intake to your body type and goals and tracking your total macronutrient intake consistently.  Utilize our Macronutrient Individualization Calculator to get your recommended total daily caloric intake as well as the breakdown of the suggested average starting intake for each Macronutrient.

These guidelines are tailored towards experienced individuals with very specific and/or aggressive goals such as competing in a physique contest, dropping body fat percentage into the mid-single digits or for optimizing training for a competition.  This type of planning is for those with lofty physique and performance goals and is meant ONLY for those who have the discipline to follow nutrition plans/guidelines exactly, rigorously track intake and count calories at least 95% of the time and have the experience/knowledge to know when their body is no longer responding to the current nutritional plan and the ability to adjust macronutrients accordingly.

The Key factors you need to focus on are:
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• Follow a consistent eating schedule, eat a minimum of 4 meals/day on training days (one meal 1-2 hours pre and post workout and one morning and evening meal) and a minimum of 3 meals on rest days.  
  • Depending on how aggressive your fitness goals are it may not be possible to eat enough in only 3-4 meals to hit your recommended micronutrient intake, so adjust/plan your meals accordingly.
  • This also applies to satiety and overall feeling - while we like to allow you the freedom to eat as you would like (frequent, small meals or a few large meals) you should listen to your body; if you are eating a few large meals but feel uncomfortable/bloated after the meal and/or feel very hungry between meals you may need to eat more frequently to spread out your caloric intake.

• Make sure you eat some form of sugary carbs during/after each exercise session (such as gummy bears or pixie sticks, for example)

• Depending on how your body is responding to the diet you can/should be eating some for of starchy, whole grain, unprocessed carbs at each meal.  As you notice your weight loss results slowing, reduce the amount of carbs you're eating by .25/lb of bodyweight and repeat until your goal is met.

• The meal guidelines listed below (for how _much to eat) are simply starting points.  Utilize our Macronutrient Individualization Calculator to determine what percentage of your diet should be coming from Protein, Carbs, and Fats and follow that as much as possible, with at least a 95% compliance rate.
  • Note - If you cannot/are unable/unwilling to follow/track your micro-nutrient intake consistently at least 95% of the time you may be trying to take on too much at once, or may not have enough reason/motivation to be successful with this degree of nutrition plan.  I recommend you either go to our Intermediate weight loss recommendations or read our mindset information to help you focus on your goals and intentions.

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• Include the majority of your food from the "superfoods" listed below (or other similar high quality/nutrient rich foods).

• As an Ectomorph your biggest concern when eating to loose weight is ensuring you aren't loosing muscle mass.  For this reason it is especially important for you to be following some form of muscle building/strength training program and to measure and track your LBM (Lean Body Mass) so you know if the weight you are loosing is a good thing or not.  If needed, check out some info here regarding LBM measurements.

For Men, at each meal try to eat/include:

• 2 Palms (measure with the size of the palms of your hand) of a Protein food
• 2 Fists of vegetables
• 2-3 cupped handfuls of a carb source
  • less is more when trying to drop weight
• 1 thumb of a fat source

For Women, at each meal try to eat/include:

• 1 Palm of a protein food
• 1 Fist of vegetables
• 1-2 cupped handfuls of a carb source
  • Again, Less is more when trying to drop weight
• .5 thumb of a fat source

If you are following an exercise/workout routine -  eat a meal 1-2 hours pre and post workout.

Superfoods:

Proteins:

• Lean Red Meat (Beef, Venison, Bison, Preferably Grass-Fed)
• Chicken (Ideally Free-Range and/or Grass-Fed)
• Salmon (Preferably Wild-Caught).
• Eggs (Ideally Omega-3 and/or Cage-Free)
• Plain Greek Yogurt
• Cottage Cheese
• Coconut Milk Yogurt
• Protein Supplements

Carbs:

• Mixed Beans
• Quinoa
• Whole Oats
• Sweet Potatoes
• Rice (depending on how/what you cook with it.  Preferably organic and/or brown rice.)

Drinks:

• Green Tea (or any Tea not sweetened artificially or with sugar)
• Sports Drinks (Such as a Pre/Post-Workout)
• Purified/Mineralized Water

Fruits/Vegetables:

• Spinach
• Tomatoes
• Broccoli
• Cabbage
• Cauliflower
• Kale
• Generally Any Coniferous Vegetables
• Carrots
• Mushrooms
• Mixed Berries
• Oranges
• Pineapple
• Grapefruit

Fats:

• Raw, Unsalted Mixed Nuts
• Avocados
• Extra Virgin Olive Oil
• Fish Oil
• Coconut Oil
• Flax Seeds
• Grapeseed Oil (Non-GMO, preferably Organic)

Herbs & Stuff:

• Garlic
• Ginger
• Turmeric
• Cumin
• Cinnamon

This list is by no means all-inclusive, but should give you an idea where to start and should serve as a guide for some of the best foods to include in your diet.

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