Ectomorph Gain Muscle Without Weights

Ectomorph Gain Muscle Without Weights (Mindset About Muscle Building):


To Build Quality Muscle You Need to Apply and Understand the Following Principles:

1. Don't Blame your genetics you will never see any progress if you blame your genetics

2. Your health depends on your lifestyle includes your nutrition, your sleeping habits, time, money, and your workout routine.

3. If you start taking action to change your lifestyle you will start to see progress.

4. If your an hard-gainer or ectomorph and need to gain muscle without weights then you will need to start paying attention to your nutrition and sleeping habits most of the hard gainer don't see results because of their diets.

5. You need to start measuring your calories. It is critical for your body. If it doesn't get the right amount of calories you will not grow.

6. You also need to measure the Macro nutrients i.e Proteins, Carbohydrates, Fats 
(Visit here to know the window of opportunity bodybuilding)

7. Getting 8 Hours of sleep is crucial for your body to grow.

8. Drinking enough water is essential for your body to grow at least 8 glasses of water a day is good enough.

9. Last but not least measure your results and progress.Very important for your muscle-building success.

Window of Opportunity Bodybuilding | Best Food Timing 24hr

Windows of opportunities (bodybuilding):

There are three windows of opportunities in the day in which our bodies are primed for food. If you are looking to pack on quality muscles you should consider the following:

  • Breakfast
  • Pre workout
  • Post workout

1) Breakfast:

Breakfast is the most critical window. At this time our body natural anabolic hormones are at their peak like testosterone, GH hormones.

At this time our glucose level is down.

So, the best thing to do is to take some fast-digesting Carbs and fast digesting proteins. 

Some fast-digesting Carbs:


  • Fruits
  • Supplements

Fast digesting Proteins:

  • Whey Proteins

Within 1 to 15 minutes of waking up then afterward good quality protein like chicken, fish and slow-digesting carbohydrates like oatmeal and brown rice

It increases the anabolic hormones

2) Pre-workout:

In order to benefit from this, you need to eat something before your workouts like fast-digesting proteins and slow-digesting carbohydrates

Slow digesting carbs:

  • Oatmeal
  • brown rice

Fast Digesting Proteins:

  • Whey Protein

Slow digesting Carbs will Provide energy during a workout and will prevent muscle Loss.

3) Post-workout:

To benefit from this you need to:

Eat within 1 to 2 HR of workout

Slow digesting carbs 
Good Quality Proteins

Visit here to Grab your Custom Keto Diet Meal Plans