Page 33 - F15 Advanced Booklet English

ECTOMORPHS
Ectomorphs typically have a thin appearance,
small joints and a fast metabolism. They can get
full easily and often have a hard time putting on
weight or muscle.

DIET RECOMMENDATIONS
Ectomorphs can benefit from moderate
protein, higher carbohydrates and
lower fat. Using the hand portion
sizes from page 15, here are portion
recommendations for ectomorphs.

Meals:

MEN WOMEN
2 palms lean protein 1 palm lean protein
2 fists vegetables 1 fist vegetables
3 cupped hands 2 cupped hands
complex carbs complex carbs
1 thumb fat ½ thumb fat

Snacks:

MEN WOMEN
1 cupped hand ½ cupped hand
complex carbs complex carbs
1 palm protein or ½ palm protein or
1 thumb fat ½ thumb fat

TRAINING TIPS
Ectomorphs can benefit by training
with less repetitions of an exercise
but heavier weights, longer recovery
time between sets (to compensate for
the heavier weight) and short intervals
of high-intensity training instead of
lengthy cardio workouts.

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