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Thread: Ectomorph....difficult to gain weight and muscle

      
   
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    Ectomorph....difficult to gain weight and muscle

    I'm an ectomorph...I can eat a lot but still find it very difficult to gain weight, fat and muscle.


    Can someone help me? What should I do?


    I heard some people say..."If you're an ectomorph...just eat everything and anything."



    But I don't want to stuff myself with unhealthy junk food, food that contains too much salt or sugar



    What kind of diet should I take?


    Or should I just gorge down anything down my throat...just to gain weight?



    Please help me. I need some advices. Anybody here an ectomorph like me?

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    Re: Ectomorph....difficult to gain weight and muscle

    First of all, have you talked to your physician about this to be sure there is not a problem with your thyroid or something else? Once he pronounces you healthy, but underweight, you could speak to a nutritionist about the best type of diet for you. I agree with you that filling up on junk food is not the best way to go. First things first, however.
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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by sixthson View Post
    First of all, have you talked to your physician about this to be sure there is not a problem with your thyroid or something else? Once he pronounces you healthy, but underweight, you could speak to a nutritionist about the best type of diet for you. I agree with you that filling up on junk food is not the best way to go. First things first, however.

    thyroid or something else? Are you suggesting that there could be some underlying illness/cancer in me?


    I hope this has nothing to do with my health.




    So I need to see a doctor first, and have him examine me??....physical full body examination?


    Does the doctor need to conduct some tests on me ??


    What kind of doctor should I see? A general practice doctor?? A specialist??


    Thank you for your advices, sixthson
    Last edited by travis82; September 5th, 2013 at 08:34 AM.

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    Re: Ectomorph....difficult to gain weight and muscle

    General practice doctor. Probably he will just need to do a few blood tests.
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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by travis82 View Post
    I'm an ectomorph...I can eat a lot but still find it very difficult to gain weight, fat and muscle.


    Can someone help me? What should I do?


    I heard some people say..."If you're an ectomorph...just eat everything and anything."



    But I don't want to stuff myself with unhealthy junk food, food that contains too much salt or sugar



    What kind of diet should I take?


    Or should I just gorge down anything down my throat...just to gain weight?



    Please help me. I need some advices. Anybody here an ectomorph like me?
    How old are you? I was a skinny guy for a long time, and with age came weight. I would love to be that thin again!

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    Re: Ectomorph....difficult to gain weight and muscle

    No, Travis, I am not saying you have cancer. Most likely you are healthy, but a doctor could do some simple lab work and give you a physical exam before you make drastic changes in your eating and lifestyle. Good luck and keep us informed.
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    Re: Ectomorph....difficult to gain weight and muscle

    Trust me on this one - eating too much does not turn you into a beefy guy. It turns you into an overweight twink. Your frame doesn't change. Your musculature doesn't change. The only way to do it is good nutrition and exercise to develop your muscles. They will develop but when you look your absolute best, you may always look sleeker than some others.
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    Re: Ectomorph....difficult to gain weight and muscle

    I used to be quite skinny and still am, but for a while when I was going to the gym for about a year I bulked up a quite a bit. This was down to a combination of working out 3 days a week and taking a mass builder supplement together with whey protein. My friends noticed the difference and one even remarked "Now you have arms!" I have since stopped training and I'm not on the supplements any more so I've lost a bit of what I gained. So if you can afford it, maybe join a gym and work with a trainer. You can get advice on what to eat from them and ask them to create a work out plan that suits your needs. This is just what worked for me. I don't pretend to be an expert. But I will say it felt good when I looked in the mirror and saw how my clothes fitted me better. I wish you all the best in your quest.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by travis82 View Post
    thyroid or something else? Are you suggesting that there could be some underlying illness/cancer in me?
    There are guys in their teens and early 20s who say that they eat and eat and workout and workout but they cannot add mass or keep it on. Often for guys who are young, they have a rapid metabolism and have trouble gaining weight.

    But according to your profile, you're 30. So, if you're still having trouble adding mass, it's a good idea to see your doctor and to have a basic health checkup to see if there may be a physical reason why you're still having trouble gaining weight. Once that is eliminated, then a calorie count and a look at what you're doing in your workout would be the next steps.

    There is a genetic component to this- if you are from a family where people are naturally thin and small-framed, then you will have to work harder and eat more to put on weight. It also means that if you stop working out, your body is likely to lose some of the gains that you have made. But the trade-off is that if you're from a family that has a tendency to be thin, you won't have battles with obesity and diabetes that many people have as they get older.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by Corny View Post
    General practice doctor. Probably he will just need to do a few blood tests.


    Thanks....but is it going to be very expensive doing the blood tests??

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by cynicus View Post
    How old are you? I was a skinny guy for a long time, and with age came weight. I would love to be that thin again!

    I'm 30 years old, going to be 31 in October. I really really want to gain weight and look buff.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by sixthson View Post
    No, Travis, I am not saying you have cancer. Most likely you are healthy, but a doctor could do some simple lab work and give you a physical exam before you make drastic changes in your eating and lifestyle. Good luck and keep us informed.



    I'm concerned .....is it going to cost me a lot of money to see a doctor, lab work, physical exam and seeing a nutritionists??

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by bankside View Post
    Trust me on this one - eating too much does not turn you into a beefy guy. It turns you into an overweight twink. Your frame doesn't change. Your musculature doesn't change. The only way to do it is good nutrition and exercise to develop your muscles. They will develop but when you look your absolute best, you may always look sleeker than some others.



    Thank you for your advices.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by levisboner View Post
    I used to be quite skinny and still am, but for a while when I was going to the gym for about a year I bulked up a quite a bit. This was down to a combination of working out 3 days a week and taking a mass builder supplement together with whey protein. My friends noticed the difference and one even remarked "Now you have arms!" I have since stopped training and I'm not on the supplements any more so I've lost a bit of what I gained. So if you can afford it, maybe join a gym and work with a trainer. You can get advice on what to eat from them and ask them to create a work out plan that suits your needs. This is just what worked for me. I don't pretend to be an expert. But I will say it felt good when I looked in the mirror and saw how my clothes fitted me better. I wish you all the best in your quest.


    Thanks, but going to a gym, getting a trainer and buying mass builder supplements is going to cost me a lot of money.


    And mass builder supplement, whey protein can only last for a month. After that, I have to fork out more money to buy supplement and whey protein for the following months and so on.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by KaraBulut View Post
    There are guys in their teens and early 20s who say that they eat and eat and workout and workout but they cannot add mass or keep it on. Often for guys who are young, they have a rapid metabolism and have trouble gaining weight.

    But according to your profile, you're 30. So, if you're still having trouble adding mass, it's a good idea to see your doctor and to have a basic health checkup to see if there may be a physical reason why you're still having trouble gaining weight. Once that is eliminated, then a calorie count and a look at what you're doing in your workout would be the next steps.

    There is a genetic component to this- if you are from a family where people are naturally thin and small-framed, then you will have to work harder and eat more to put on weight. It also means that if you stop working out, your body is likely to lose some of the gains that you have made. But the trade-off is that if you're from a family that has a tendency to be thin, you won't have battles with obesity and diabetes that many people have as they get older.


    Thanks, I suspect I have a high metabolism rate. I sweat a lot....and I'm always hungry.


    But I don't eat a lot because most of the time, I get very full easily.


    Sometimes I eat a lot, sometimes I eat very little. My diet is very irregular.


    But eating more food means it's going to cost me a lot of money.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by travis82 View Post
    Thanks, I suspect I have a high metabolism rate. I sweat a lot....and I'm always hungry.

    But I don't eat a lot because most of the time, I get very full easily.

    Sometimes I eat a lot, sometimes I eat very little. My diet is very irregular.

    But eating more food means it's going to cost me a lot of money.
    Well, as the saying goes, "No pain, no gain".

    If your goal is to put on muscle, you're going to have to invest money, time and work into the effort. If you're not willing or able to invest those three things, then you will not achieve your goal. It's that simple.

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    Re: Ectomorph....difficult to gain weight and muscle

    If I remember correctly, you recently said you only eat rice, vegetables, and fruits. And you thought that protein only exists in meat. I'm guessing that you don't know much about nutrition. Do a bit of research and start eating a more balanced diet, with larger portions. You don't need to eat junk food to gain weight.

    You will need to start working out. If you can't afford a gym membership (I can't either), look for a free or cheap set of weights on Craigslist … or even a few dumbbells. People are constantly buying exercising equipment only to get rid of it a few months later. Also, check out this site: http://www.reddit.com/r/bodyweightfitness. Eat more and lift heavy things.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by KaraBulut View Post
    Well, as the saying goes, "No pain, no gain".

    If your goal is to put on muscle, you're going to have to invest money, time and work into the effort. If you're not willing or able to invest those three things, then you will not achieve your goal. It's that simple.


    Thanks for your advices, KaraBulut. You're absolutely right. I feel like I lack motivation, determination and discipline to get me started in the first place.


    Also I have too many distractions....spending too much time online when I could have use the time for a workout session.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by justsimon View Post
    If I remember correctly, you recently said you only eat rice, vegetables, and fruits. And you thought that protein only exists in meat. I'm guessing that you don't know much about nutrition. Do a bit of research and start eating a more balanced diet, with larger portions. You don't need to eat junk food to gain weight.

    You will need to start working out. If you can't afford a gym membership (I can't either), look for a free or cheap set of weights on Craigslist … or even a few dumbbells. People are constantly buying exercising equipment only to get rid of it a few months later. Also, check out this site: http://www.reddit.com/r/bodyweightfitness. Eat more and lift heavy things.


    Thank you for your advices.

    I was only suggesting a diet of rice, vegetables and fruits. I don't think I can stick to this diet because I will be hungry all the time.


    I do realise that proteins is found in raw peanuts?? ....I have been eating lots of raw peanuts as snacks.


    I do have some free weights at home...example: dumb bells, workout bench.....but I am kind of lazy to workout

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by travis82 View Post
    Thank you for your advices.

    I was only suggesting a diet of rice, vegetables and fruits. I don't think I can stick to this diet because I will be hungry all the time.


    I do realise that proteins is found in raw peanuts?? ....I have been eating lots of raw peanuts as snacks.


    I do have some free weights at home...example: dumb bells, workout bench.....but I am kind of lazy to workout
    Nuts and legumes are good, as are greens. If you have a hard time getting enough protein you might look into protein shakes (find one with a low sugar content and add it to a smoothie).

    You're going to have to get over your laziness if you want to bulk up.

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    Re: Ectomorph....difficult to gain weight and muscle

    First, how old are you?

    Sounds like you have a fast metabolism, which is a blessing. However if you really do find yourself eating entire pizzas and not gaining a gram, I'd have my thyroid checked.

    I think it's really important for people to 'live within their genes'. If this is how you're programmed, you're always going to be on the 'ectomorph' side.

    The 'gaining' formula requires that you eat 2 grams of protien/kilogram of weight/day, or roughly a gram/pound/day. Not all protein is created equal. The further away a protein source is from homo sapiens on the evolutionary tree, the less likely it is to have a balanced compliment of essential amino acids.

    It's important to have some kind of a 'protein meal' after working out. Fatigued muscles are much more sensitive to insulin, which is responsible for the uptake of both glucose (simple sugar) and amino acids, the molecules which make up proteins. The muscles want to repair themselves and, hopefully, grow.

    Whey a milk protein, is probably the best since it is relatively simple, nearly completely digested and absorbed, and contains a balanced compliment of essential amino acids. The market is full of whey and whey/casein supplements. Casein is another milk protein (cheese, like queso and käse). It's more complicated and takes longer to digest. The idea is that the whey is digested quickly and the casein over a longer period, to give you a steady level of protein.

    Meats, which have more complex proteins, are never completely digested. The average person only digests and absorbs 60-70% of the protein in a steak. Of course we get a whole bunch of other great nutrients from meats.

    Be sure to spread your protein intake out. If you have like 100 grams at a sitting you'll overwhelm you guts capacity to digest and absorb it, even if you're using whey. Also, not a very nice thing to do to your kidneys.

    In the gym, if you're looking to build do higher weights and lower reps.

    With regard to energy, I'm a firm believer in a pre-work-out cup of coffee!
    Last edited by PhunkSpunk; September 16th, 2013 at 10:34 AM.

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    Re: Ectomorph....difficult to gain weight and muscle

    Your thirty and if your weight has remained steady over the past several years than cancer would be pretty far down on a differential.

    Do you have health insurance? If not, do you live in a place with a good safety-net system?

    The work-up for a physical for a healthy young man would consist of basic blood work: a complete blood count to assess for anemia, a chem 10 to see how your kidneys are working, a lipid panel (i.e. cholesterol, etc.), and a liver panel. Most places usually include a basic thyroid test (TSH).

    Of course if you're sexually active you should get an HIV, as well as other STDs.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by justsimon View Post
    Nuts and legumes are good, as are greens. If you have a hard time getting enough protein you might look into protein shakes (find one with a low sugar content and add it to a smoothie).

    You're going to have to get over your laziness if you want to bulk up.


    Thanks for your advices.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by PhunkSpunk View Post
    First, how old are you?

    Sounds like you have a fast metabolism, which is a blessing. However if you really do find yourself eating entire pizzas and not gaining a gram, I'd have my thyroid checked.

    I think it's really important for people to 'live within their genes'. If this is how you're programmed, you're always going to be on the 'ectomorph' side.

    The 'gaining' formula requires that you eat 2 grams of protien/kilogram of weight/day, or roughly a gram/pound/day. Not all protein is created equal. The further away a protein source is from homo sapiens on the evolutionary tree, the less likely it is to have a balanced compliment of essential amino acids.

    It's important to have some kind of a 'protein meal' after working out. Fatigued muscles are much more sensitive to insulin, which is responsible for the uptake of both glucose (simple sugar) and amino acids, the molecules which make up proteins. The muscles want to repair themselves and, hopefully, grow.

    Whey a milk protein, is probably the best since it is relatively simple, nearly completely digested and absorbed, and contains a balanced compliment of essential amino acids. The market is full of whey and whey/casein supplements. Casein is another milk protein (cheese, like queso and käse). It's more complicated and takes longer to digest. The idea is that the whey is digested quickly and the casein over a longer period, to give you a steady level of protein.

    Meats, which have more complex proteins, are never completely digested. The average person only digests and absorbs 60-70% of the protein in a steak. Of course we get a whole bunch of other great nutrients from meats.

    Be sure to spread your protein intake out. If you have like 100 grams at a sitting you'll overwhelm you guts capacity to digest and absorb it, even if you're using whey. Also, not a very nice thing to do to your kidneys.

    In the gym, if you're looking to build do higher weights and lower reps.

    With regard to energy, I'm a firm believer in a pre-work-out cup of coffee!



    PhunkSpunk,


    thank you so much for your information.


    Are you a nutritionist? You seem to know a lot about food and nutritions.


    Do you work out and eat well? You must be a healthy, muscular guy or fitness trainer.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by PhunkSpunk View Post
    Your thirty and if your weight has remained steady over the past several years than cancer would be pretty far down on a differential.

    Do you have health insurance? If not, do you live in a place with a good safety-net system?

    The work-up for a physical for a healthy young man would consist of basic blood work: a complete blood count to assess for anemia, a chem 10 to see how your kidneys are working, a lipid panel (i.e. cholesterol, etc.), and a liver panel. Most places usually include a basic thyroid test (TSH).

    Of course if you're sexually active you should get an HIV, as well as other STDs.



    Yes, I do have health insurance.


    Just a quick update, I went to see a doctor, and the doctor ordered a blood test for me.


    The blood test consists of : Creatinine, Electrolytes (K NA), Full Blood Count, Glucose, Liver Function Test, TSH, Thyroxine Free, Urea.


    The doctor also refer me to see a dietician.

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    Re: Ectomorph....difficult to gain weight and muscle

    Hi, currently I'm working in a job that requires me to be standing all the time.

    Does that mean I will be burning more calories than those people who are sitting all the time?


    Since I want to gain weight, should I find a job that requires me to be seated all the time?

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by nyc1978 View Post
    Um not really since I work in retail (standing all day) and many of my coworkers are fat asses there!

    If you want to gain muscle you are going to have to exercise regularly and overhaul your diet to make those muscles grow. You sound like you have A LOT to learn. You should get in touch with a nutritionist and personal trainer who can devise a program for you and show you the ropes. It is going to take motivation, time, patience, but if you stick with it and keep pushing yourself you will get results.

    Thanks for your advices, nyc1978.

    My current job involves retail too, so I have to be standing and moving around all the time.

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    Re: Ectomorph....difficult to gain weight and muscle

    So last week, I got my blood test results. Everything is fine and normal.

    I am seriously thinking of getting my own home gym equipment. I am thinking of turning my bedroom into a mini home gym. Does that sounds like a good idea?


    There isn't any gyms near my home, so I have to travel and pay membership to use public gyms.


    I was thinking...maybe setting up my own home gym will be more beneficial to me in the long run. Example: saving time and money.


    I already have a workout bench, some weights and dumbbells. What kind of gym equipments will you recommend that I get for my bedroom??

  29. #29

    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by travis82 View Post
    So last week, I got my blood test results. Everything is fine and normal.

    I am seriously thinking of getting my own home gym equipment. I am thinking of turning my bedroom into a mini home gym. Does that sounds like a good idea?


    There isn't any gyms near my home, so I have to travel and pay membership to use public gyms.


    I was thinking...maybe setting up my own home gym will be more beneficial to me in the long run. Example: saving time and money.


    I already have a workout bench, some weights and dumbbells. What kind of gym equipments will you recommend that I get for my bedroom??
    How long have you had your weights and how often do you use them? Many, perhaps most, people who buy home equipment, don't use it. Everyone is different, so maybe you will, but ease into it so that you don't get a roomful of equipment you don't use. How often you use your weights is a good indication.
    Working out in a gym where there are other attractive people can be more fun and inspiring. Having a workout partner, preferably young and attractive, is probably the best way to discipline yourself to stay with it. Starting at a gym teaches you which equipment and exercizes you need and like.
    With dumbells and a bench, you can work most or all the body parts, without buying more equipment until you are sure. I am sure there are books about using dumbbells alone. Try Amazon.

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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by Benvolio View Post
    How long have you had your weights and how often do you use them? Many, perhaps most, people who buy home equipment, don't use it. Everyone is different, so maybe you will, but ease into it so that you don't get a roomful of equipment you don't use. How often you use your weights is a good indication.
    Working out in a gym where there are other attractive people can be more fun and inspiring. Having a workout partner, preferably young and attractive, is probably the best way to discipline yourself to stay with it. Starting at a gym teaches you which equipment and exercizes you need and like.
    With dumbells and a bench, you can work most or all the body parts, without buying more equipment until you are sure. I am sure there are books about using dumbbells alone. Try Amazon.


    Thank you.


    I don't have that many close friends, so it's hard for me to find a gym buddy.


    Yes, there may be attractive guys in the gym. But if they're not gay, I'm just wasting my time. I rather be focused on working out than to be distracted by cute guys in the gym.


    I just feel like getting my own home gym equipment will get me motivated to work out more often.

    Because I tend to stay at home during my free time. I hardly goes out. When I'm at home, there's nothing much recreational activities for me to do....except to turn on my computer and surf the internet aimlessly.

    I feel like I waste too much time being on the internet....I need something else to "pull me away" from my computer.

  31. #31
    Reality goggles required Spiff's Avatar
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    Re: Ectomorph....difficult to gain weight and muscle

    This sounds like a job for B.U.F.F. Dudes.
    http://www.youtube.com/user/buffdudes?feature=watch
    Boom!

  32. #32
    Noble Ending Love Alnitak's Avatar
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    Re: Ectomorph....difficult to gain weight and muscle

    I'm an ectomorph as well. Our body type is in our genes so you will have to work very hard on weight training and healthy foods to gain weight. You are correct that ectomorphs have low appetites, so you are going to have to force yourself to eat more in order to support the muscle growth you want. If you don't work out, the extra calories will go to fat instead of muscle obviously. You should ask a dietitian for specifics.

  33. #33
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    Re: Ectomorph....difficult to gain weight and muscle

    Quote Originally Posted by travis82 View Post
    Thanks, I suspect I have a high metabolism rate. I sweat a lot....and I'm always hungry.
    Quote Originally Posted by PhunkSpunk View Post

    Sounds like you have a fast metabolism, which is a blessing.

    I try to address this myth whenever it crops up.

    MYTH: Skinny guys have faster metabolisms.

    FACT: Skinny guys have slower metabolisms.

    WHY: Your body mass is directly proportional your basal metabolic rate, and to a lesser extent age. While it is true that metabolism slows with age, the difference is very small. Between the ages of 18 and 26, a 130 pound male will slow down his metabolism by 50 calories a day. That's roughly equivalent to a small egg.

    Many people assume that slimmer men have faster metabolisms due to the assumption that everyone consumes about the same amount of food. Actually, the gradient in basal metabolic rate is universal by weight among healthy humans, and calories are always conserved due to the First Law of Thermodynamics.

    In short, skinny people just eat less or are more active.

    Age 26 is also when sarcopenia begins, so it will get progressively more difficult to gain muscle especially for ectomorphs. By age 80, the average male will have lost half his muscle cells to fibrosis.

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