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Hardgainer Diet Tip For Ectomorphs (1 Big Mistake To Avoid)

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Video Transcript:

Hardgainer Diet Tip For Ectomorphs (1 Big Mistake To Avoid!)

What’s up guys, Sean Nalewanyj, SeanNal.com, and this here’s a observe as much as the video I did final week the place I talked about “dirty bulking” and why it is just about all the time a foul thought assuming your total purpose is to construct a lean and muscular physique, and why lean bulking with a smaller calorie surplus will really show you how to make higher muscle constructing progress in the long run.

This is as a result of your physique can solely divert a restricted variety of energy towards muscle progress in any given day, and any extra past that may simply be saved as fats. And the extra fats you achieve, the longer you are going to have to spend in a chopping section afterward as a way to do away with it, and the more serious you may feel and appear throughout your precise bulking section.

There had been a number of feedback on that video saying that “yeah dirty bulking isn’t a good idea for most people, but it can be used by hardgainers/ectomorphs since they have a harder time gaining muscle”.

It is true that throughout the lifting inhabitants, “hardgainers” or “ectomorphs” are normally the most probably to observe that “dirty bulking” method as a result of they’ve it of their head that since they’ve a quick metabolism and do not achieve muscle simply, they want an even bigger calorie surplus compared to others as a way to make features.

Now, somebody who is of course skinny and would not achieve weight simply might need a better resting metabolic fee than the typical person (wherein case they might have a better calorie upkeep stage and would want extra whole each day energy as a way to construct muscle), nonetheless, the precise measurement of your calorie surplus as a hardgainer (what number of energy you eat past your upkeep stage) and your precise fee of weight achieve from week to week, that shouldn’t be any totally different and it should not be elevated simply because you’ve got a tougher time gaining muscle on the whole.

In reality, if something, somebody who has beneath common muscle constructing genetics would really wish to be much more cautious as a result of their physique is probably going going to divert fewer energy towards muscle progress than somebody with common or above common genetics will.

So, simply since you’re a hardgainer and are capable of eat larger quantities of food with out gaining weight, that also doesn’t suggest that aimlessly stuffing your face all day with excessive calorie meals and weight gainer shakes goes to be a good suggestion.

You nonetheless want to determine what your calorie upkeep stage is, after which create a small calorie surplus past that to help muscle progress, after which concentrate on a sluggish, gradual fee of weight achieve in order that the utmost quantity comes within the type of precise lean muscle and the minimal quantity comes as physique fats.

Find out what number of energy you require to take care of your present weight per day, and when you determine as a hardgainer or an ectomorph you then’re most likely nonetheless a newbie, and in that case including about 300 energy or so on prime of your upkeep stage can be an excellent place to begin.

From there, intention for about half a pound of whole weight achieve per week, and likewise acknowledge that the longer you have been training the slower that fee of weight achieve will come.

This form of lean bulking method will most likely help you achieve extra muscle in the long run since you will not should divert almost as a lot effort and time onto chopping (to not point out that chopping is a tedious course of within the first place), and you will simply look higher and really feel higher all through your total muscle constructing section, each bodily and mentally.

P.S. If you discovered these bodybuilding tips useful, be sure to get your customized training, nutrition and complement plans utilizing my interactive video presentation beneath:

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41 Comments

  1. ghastpie

    March 9, 2017 at 8:04 am

    some bro science in the video as well. Good content though

  2. Nerenahd Dhaneren

    March 9, 2017 at 8:37 am

    Flawless content as usual.

  3. Gili Briggs

    March 9, 2017 at 8:41 am

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  4. Lynx Yan Tao

    March 9, 2017 at 9:45 am

    Sean, your delts are capped! Maybe you can create a video guide on building delts like yours? Exercises, frequency, volume etc.

  5. barretti3

    March 9, 2017 at 10:12 am

    Great video as usual Sean. What are your thoughts about programming? In terms of structure, progressive volume, deloading, post deloading. I find i might be overcomplicating it all

  6. Sava Mitov

    March 9, 2017 at 12:33 pm

    Every time I hear Shawn Nelo-one…tf

  7. arfu siddiqui

    March 9, 2017 at 3:15 pm

    Bro your hair are back

  8. Fabrice null

    March 9, 2017 at 6:49 pm

    hey Sean, can you please make a video about brazilian nut for muscle growth? please?

  9. Y Fish

    March 9, 2017 at 9:40 pm

    Great video, as usual, Sean. A few questions please:

    1. Should the lean bulking surplus be calculated in terms of percentage of maintenance calories: e.g., 5%, 10%? Or would you simply recommend a flat surplus of 300 calories regardless of one's maintenance calories?

    2. How much should the surplus change as a function of training status (e.g., from the 1st to 2nd and 3rd years of consistent training)?

    Thanks!

  10. Luke VinScotti

    March 9, 2017 at 11:33 pm

    You are hotter with your hair short

  11. Michael L

    March 10, 2017 at 12:01 am

    hey Sean, this is a question I've had for years but I've never found an answer to – if you did the eat stop eat diet, and ate at a 200 calorie Surplus 5 days a week but fasted the other two days, couldn't you gain muscle and lose fat at the same time? This would be for someone primarily interested in losing body fat, but wants to maintain or even gain a little muscle. Obviously a straight surplus would be better if you're just trying to lean bulk.

    But Imagine someone with a maintenance of 2500, who lifts Monday and Thursday. if they fast on Monday and Thursday and only eat 300 calories before bed, but eat 2700 calories the other 5 days, their average daily calories for the week would be 2,000. So you'd think they'd have to lose fat.

    But at the same time, you've structured it so they eat a 200 calorie surplus for 48 hours straight after each workout. Fast Monday, lift Monday night then break the fast with a small meal, and then eat at a 200 calorie surplus Tuesday and Wednesday, which should be enough to promote muscle growth since that's the period when the muscles grow – the first few days after a workout is when protein synthesis is spiked and they're rebuilding.

    Wouldn't this be an optimal way to cut because it might actually allow you to put on a little bit of muscle while losing the fat? You'd have a surplus when you need it – for 48 hrs after the Monday workout and 72 hours after the Thursday workout. but by the end of the week, your average calories would be the same as if you ate at a 500 calorie deficit every day, so you'd obviously lose fat. I hear people talk a lot about calorie cycling, and eating a surplus on lifting days in a deficit on rest days, recomping, etc. but I've literally never heard a person ask what I just asked.

  12. Adams Cruz

    March 10, 2017 at 12:38 am

    Thank you! question, what's your take on Ketogenic diet?

  13. Johnny Wong

    March 10, 2017 at 5:18 pm

    Hi Sean. Please do a video on how skinny fat Ectomorphs can "redeem" themselves due to all the dirty bulking done previously. Many would have taken heed of your advise should this video been uploaded earlier. Lol. And Im sure many regretted it & are finding ways to cut, but desperately want to pack on muscles at the same time. That includes myself.
    Please save us Sean really.

  14. James Tang

    March 11, 2017 at 3:33 pm

    if ur open to the possible explanation for this dirty gain myth, look, the thing for hardgainers is that they have the stomach size and appetite of a mouse.. so telling them to try eating more food (i.e. dirty gain) might help their body adjust to consuming the large amount of meat needed for gaining muscle. So my point is that though dirty gaining doesnt directly lead to gains, it might just help.

  15. ipman ipman

    March 12, 2017 at 10:41 am

    sean u dont have a video about ketogenic diet?…i want to try that kind of diet.,.but im afraid i develope high cholesterol…idk how to start…

  16. Σοφία Καδόγλου

    March 12, 2017 at 8:41 pm

    is skinny-fat actually a body type? or just a category of people from all body types that have been far out from training and eating properly?

  17. lone wolf

    March 13, 2017 at 5:09 am

    Hi Sean I'm about to buy your program but Id like to know if the meal plan is tailored and customized to daily consumption please help

  18. Weight Loss Expert

    March 13, 2017 at 11:35 am

    Hey Sean , could you make a video explaning how long does it takes to get great body , not decent but verry good body , tnx man keep up 😉

  19. Spak Bage

    March 14, 2017 at 3:36 am

    hi Sean..can u make a video on insulin sensitivity and insulin resistance..and how cardio affects this..i am confused about this..thanx

  20. John paul Tanedo

    March 14, 2017 at 1:13 pm

    Hey sean. 2600 is my daily calories to maintain, what will you recommend to have low fat with greater muscle gains. Im clean bulking. But my weight keeps going down. Now im underwieght.

  21. Trey Wiese

    March 15, 2017 at 7:31 am

    accurate information.. calorie surplus and shock your muscles to grow.. I'd add that each workout session shouldn't really be over 1 hour… "It takes about 90 minutes of low-intensity exercise to deplete glycogen stores, according to Iowa State University." since us ectos don't want our body to try and pull energy from our muscles during a workout.. is that accurate?

  22. coffeeguy

    March 16, 2017 at 2:54 am

    best advice on working out on youtube right here

  23. daisy rodrick

    March 16, 2017 at 3:38 am

    thank you

  24. Jatett

    March 23, 2017 at 9:11 pm

    I thought the idea of mesomorph/ectomorph/endomorph was overall BS.

  25. Super Bananners

    April 23, 2017 at 2:02 pm

    I just discovered your channel man and damn you might be my new favorite fitness channel. No bullshit, no stupid gym culture crap, and absolute boulders for delts to show for it!

  26. Karlil Surfin

    April 26, 2017 at 12:34 am

    How do I find my calorie maintenance level?

  27. ayoub zougari

    May 1, 2017 at 2:53 pm

    am a hard gainer like to top of hard gainer I had about 4years in the gym and nothing some brahs come after me and they are bulk, to be onst am thinking of quieting, ??

  28. Jordan W

    July 20, 2017 at 8:08 pm

    For a beginner, what is your views on them using a beginner routine such as starting strength, stronglifts 5×5, or ice cream fitness 5×5 for their first period of training?

  29. AlluZu

    July 30, 2017 at 1:12 pm

    my stomach hurts so much

  30. Anatoly Yakubov

    August 16, 2017 at 6:44 pm

    Calories are useless (up to dangerous). There are known numbers of daily proteins and fats per person, so only ingredient one should worry about is carbs. Carbs are the key for hardgainers because of catabolism (high metabolism will eat your muscles back), so ectomorth needs to use carbs at right time (and as for everyone they must be slow carbs! fast carbs, more fats or protein are all useless calories that one would try to "reach"). Unsaturated fats, D vitamin and creatin are best friends / gain triggers.
    PS Do not use Gainers because Dextrose is fast carbs too.

  31. alejandrina hernandez

    September 14, 2017 at 5:28 pm

    Lovely video content! Excuse me for the intrusion, I am interested in your thoughts. Have you heard about – Chireetler Deepest Relaxation Rule (erm, check it on google should be there)? It is a smashing one of a kind guide for learning to grow muscle when you are naturally thin without the normal expense. Ive heard some super things about it and my buddy at very last got amazing success with it.

  32. brett jackman

    December 11, 2017 at 4:02 am

    yeah we have to train harder,but nobody would prefer to be anything other than an ecto.Mr olympia crew ,those fluro orange dickless cunts,well,we get their women..Ecto,s have the best genetics.Im 6,3 so ahahah got lucky there also

  33. CHACE

    January 14, 2018 at 8:48 pm

    Seems like a practical approach

  34. Bernd Sambale

    January 30, 2018 at 6:42 pm

    Dear Sean, I'd like to ask about something I am experiencing right now. I've been gradually climbing out of a deficit trying to find that sweet spot for the roughly 300 grams of weekly weight gain, but over a few weeks and months I got the impression that this point is a moving target: First my weight went up, then it stalled, so I pushed calories up, weight went up … stalled … perhaps you see the pattern. Now I am wondering: Is it just that I haven't found my true maintenance level yet, or was my first maintenance maybe lower than usual because I had just come out of a longer diet? Or is there an adaptive thermogenesis factor where your body is trying to "waste" energy as you overfeed? Then there's that NEAT phenomenon … but personally I don't feel like that much of a NEATer. What would be your opinion of that issue – is there a clear cut maintenance point for everybody which we just have to find one time and then eat a bit above it – or is maintenance a moving target and I'll have to keep piling up more and more food on my plate? Thanks, also in the name of every other hardgainer watching this. 😉

  35. MORPH.

    February 1, 2018 at 11:48 pm

    I’m 17 and I’ve seemingly got an ectomorph structure and I’ve just started eating loads more to try and build up my appetite in the past few weeks and going to college most days from 1-430 and my diet has been kind of varied and I’m wanting something a bit more structured and something I can keep control of, I’m just wondering what I should/could be doing to eat during the day, like what meals I’d need to prepare in advance, what meals I can have at home and just what I should typically eat on a daily basis to put the size on, I worked out that to gain a pound of muscle a week i need to eat 3000 calories

  36. The Fitness Life

    February 2, 2018 at 4:28 am

    Idk what you talking about. I was stuck at the same weight for 6 months along with hitting the gym 5 days a week. Wasn't getting stronger or bigger. Until I started eating like a horse and starting gaining muscle mass. Ectomorphs won't see gains without enough calories or protein regardless with how many times they hit the gym.

  37. lamfilipos

    April 8, 2018 at 2:38 pm

    This is just superb, I been tryin to find out about "stuart mcrobert hardgainer routine" for a while now, and I think this has helped. Have you ever come across – Yeyandon Hardgaining Transformer – (Have a quick look on google cant remember the place now ) ? Ive heard some decent things about it and my friend got amazing success with it.

  38. Ishan Bhasin

    May 22, 2018 at 1:11 pm

    Really helpful mate, thanks!

  39. big Mac

    May 29, 2018 at 5:45 pm

    It’s always was hard tracking calories trying to figure out whats water weight or not mine always fluctuate especially in creatine

  40. Tanchok Dewan

    September 3, 2018 at 12:08 am

    ….we eat same but my body is still same as before 10 yrs……..damn now I need to gain more muscles…

  41. Christophe David

    September 19, 2018 at 8:29 am

    What works for some might not work for others, I was super skinny about 10 stone and gained 3 stone over a couple years during on off dirty bulking, a lot of which was fat but it enabled me to lift more and push more weights. I started to cut and do plenty of cardio, still doing weights and whilst maintaining a decent amount of calories. I'm now roughly just over 13 stone and have an outline of a 6 pack. So it got me there, that's the issue with hardgainers, they need to get there first, doing it your way they most likely never will

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