An ectomorph (a thin person) needs to reconsider nutrition and draw up the correct exercise program, engage in strength training in the gym.
I'll start with nutrition. You should be consuming more calories - about 15-20% more than normal. To do this, you need to eat 5-6 times a day. Nutrition must be correct. You should not eat unhealthy high-calorie foods (fast food, fried foods, sweets, etc.), otherwise you will gain a layer of fat, and not muscle mass. Focus on protein (meat, fish, cottage cheese, soy products, legumes), you need to consume 2-2.2 g per 1 kg of your body weight per day if you exercise.
In the gym, you need to train with heavy weights and a small number of repetitions in each approach (6-12 times). You should take such a weight that you don't have the strength to do more than 12 reps. You need a minimum cardio, no more than 20-30 minutes, or you can do without it altogether.
It is better to draw up the correct program with a trainer who will take into account the peculiarities of the body structure, health status, daily routine, etc.
To make it easier to gain weight and consume the right amount of calories, I advise you to buy a gainer. It contains proteins and carbohydrates, high in calories, "shown" to thin people. If you play sports, it will make it easier to gain weight.
Ectomorph training, ectomorph nutrition, all this is complete nonsense. 1. Train competently, do not look at the programs in the Internet and public like BB, all these tips are suitable only for chemists. Your workout should be short but hard, 1 set on the exercise, I repeat once again, hard + swing your shoulders (here take moderate weights since the shoulders are a delicate thing) the rest, base, base and again base. Try to train in the morning, because until the evening your body and your psyche will calm down that will help you fall asleep better. with regards to the training schedule, once a week is what you need
2. nutrition and recovery after training. since you are thin and tall, as they say ectomorph, you have nothing to worry about at the expense of the figure, lean on for everything and more, preferably eat 3-4 times a day + snacks. But the main thing is, all the same, supplements, gainers, etc., since what we eat is not enough to restore the body.
And exercise in relaxation, it is far from unimportant
It will be harder in the kitchen than in the gym.
1) google the ectomorph diet
2) google the training program
3) exclude cardio
4) lie on the couch and do not move as often as possible
"Naturally thin" - Ectomorph
if you google "trainer for ectomorph" you can find a bunch of exercise programs. However, the essence is the same.
Need more calories. More than endomorphs (people prone to overweight) and mesomorphs ("golden mean", hehe). We need "fat" - under its layer the muscles "grow" more efficiently, and the building material is taken from it. That is, you need to eat more (well, in moderation). You need to consume more than you spend. And it is better to eat small portions more often (although how to eat kachatam is a whole science). And so that the fat does not go away you need ...
Limit cardio workouts (they are for endurance, for "breathing", call it what you want). Running, swimming, athletics in general is the ectomorph's strong point. Less weight - easier to run)). However, it is for the mass that cardio needs to be rearranged to the last plan (although it is also impossible to completely forget it)
I have almost no appetite, I melt before our eyes. And I used to gain 75kg freely, it was normal, with an increase of 175.