Dieting Advice for Ectomorphs How to stay ripped and gain muscle size   If you’re and ectomorphs you’re lucky in one sense in that you can eat just about anything and not gain weight. You’ll stay ripped quite easily. Of course this applies to both fat weight AND muscular body weight. Ectomorphs are naturally thin, and just as endomorphs spend most of their lives trying to lose weight, ectomorphs are in a constant battle to gain muscle mass. To gain muscular body weight you need to lift weights, but you also need to follow a proper mass building diet as well. In this section we’ll focus on dieting tips for ectomorphs who are trying to gain muscle size and strength. Please see exercise tips for ectomorphs for training advice. Here are the basic eating rules and diet tips for ectomorphs trying to gain muscle size.   Ø      Try to eat 4 to 6 times per day Ø      To stay ripped take in more calories than you burn each day Ø      Replace most junk food with quality carbohydrates, proteins, and fats Ø      Drink 8 to 10 glasses of water per day Ø      Try to eat .5 to 1 gram of protein per pound of body weight Ø      Eat only good fats, but make sure that you consume fewer fats than protein or carbohydrate Ø      Drink a high protein, medium carbohydrate shake immediately after working out to gain muscle size Ø      Take a multivitamin everyday Ø      Limit your cardio to two to three 20-minute sessions per week. This is enough to stay ripped. Ø      Try to get 6 to 8 hours or more of sleep every day   Ø      Find out your maintenance calorie intake by multiplying your bodyweight by 10. Then add 500 - 1,000 calories to this number. Try to eat up to this new number everyday. If you have an extremely high metabolism you may need to multiply your bodyweight by 12