Good afternoon, definitely, first you need to decide what is more important in your life - health or gain weight? There are health problems, disruption of the autonomic nervous system (a diseased gastrointestinal tract and stress nerves kill it and are at the same time symptoms of disorders), if you solve stress problems and treat the gastrointestinal tract, then it will be much easier to gain high-quality dry muscle mass than it is now! I would not turn a blind eye to these problems and further test the body for strength in this format! Change the way of thinking and attitude towards the problems because of which you are experiencing stress - it will trample everything at once! All flexible power!
I'll tell you how I gained 10kg in three months: Before the mass set, I ate maximum 2-3 times a day. My diet consisted of rolls, chips, soda, and other sugar. All of this naturally suppressed my appetite and did not allow me to shove normal portions of food into myself.
The first month on proper nutrition was unforgettable . My small stomach needed to be stretched to consume and digest large portions of food. I bought a gram scale, calculated the required amount of food in one go, cooked it and sat down to push it into myself through force. Feeling fast satiety (due to the small volume of the stomach), I shoved food into myself through force, washed down with plain water.
The first meals were stretched for 30 minutes of continuous chewing. At first, even the muscles of the jaw hurt from habit.
1) My goal was to eat 4-5 times a day. One serving of food consisted of: 200 grams of cooked meat + 100 grams of dry noodles (boiled about 250 grams) At first I learned to shove these, as it seemed to me, large portions. I definitely ate and eat 1-2 tomatoes , to improve digestion, because such amounts of protein that is in meat are difficult for the body to digest without fiber, which is full in vegetables.
2) When it became easy to consume 450 grams of food, to this amount I added another 100 grams of baked goods (to increase the amount of calories consumed) Total was 550 grams of food (200 grams of chicken breast, 250 grams of ready-made pasta, 100 grams of flour)
3) Further consumption of 550 grams per meal has become a daily task - I added 50 grams of fatty foods (cheese, nuts or olive oil as a salad dressing) Already 600 grams of food at a time (200 grams of chicken - 40 grams of protein - 250 kcal + 100 grams of noodles / rice - 300 kcal - 60 grams of carbohydrates, 100 grams of flour - 70 grams of carbohydrates, 50 grams of cheese, nuts, olive oil - 25 grams of fat - 300 kcal )
One meal: 800 kcal - 40 g protein + 25 g fat + 130 carbohydrates * 4 times ~ 3000 kcal
It's clear that eating the same thing several times a day will get bored, so I replace: chicken with eggs or protein; noodles for buckwheat or rice; flour for snickers, for marshmallows, for ice cream. Sometimes I completely replace carbohydrates with pizza or sushi, but I definitely eat the required amount of meat.
I definitely go to the gym 3 times a week - otherwise my body drains everything down the toilet. does not understand why the owner shoves small pots of food into himself.
Try my method, author. What if it helps you - success! ;)
There are no magic means, the ectomorph itself, and such a direct reference. You need split meals, 5-6 times a day, snacks, a good, long sleep, put your nerves in order. This is all trite, but without it we can't get off the ground. A gainer also helped me, but since problems with the gastrointestinal tract - in small portions.
An important note for "extremely" thin ectomorphs who are very hard to gain muscle mass is a properly selected and balanced menu! Often, difficulties in gaining weight are associated with increased thyroid function. Due to this, the metabolism is so active that all food simply "burns" without a trace in the metabolic oven. Better to do ~ 4-6 solid meals a day, plus 2-3 servings of a multicomponent protein drink between meals, and if you have increased physical activity / workout / you can even before and after.
Ectomorphs find it difficult to build muscle. This is their natural feature. The problem is compounded by the fact that the traditional high-protein diet is not suitable for ectomorphs. More precisely, they definitely need protein, but the main emphasis should be placed on something completely different: carbohydrates and fats. Moreover, it is rather difficult to figure out what is more important for you on your own. Your body is genetically “programmed” to metabolize fats, not carbohydrates.
An ectomorph needs to eat on a strict schedule to gain weight. This is the most difficult thing for him. In order to choose the necessary menu and meal schedule, you need to consult a nutritionist, and also exclude chronic diseases that, against the background of a plentiful meal, can undermine health.