{"id":2553,"date":"2014-09-18T10:40:05","date_gmt":"2014-09-18T06:40:05","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=2553"},"modified":"2024-11-15T18:33:49","modified_gmt":"2024-11-15T08:33:49","slug":"how-to-get-skinny-legs-ectomorph-nutrition-workout-guidelines","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-ectomorph-nutrition-workout-guidelines\/","title":{"rendered":"How To Get Skinny Legs Part 5: Ectomorph Nutrition and Workout Guidelines"},"content":{"rendered":"\n

Ectomorphs are naturally thin and find it hard to gain muscle. To find out which body type you are, check out my previous blog post here.<\/a><\/p>\n\n\n\n

You probably already have naturally lean legs so your goal is to maintain (or perhaps lose a little bit of stubborn lower body fat) while building lean muscle to get tone, definition and shape. <\/p>\n\n\n\n

Alternatively, you may be skinny fat which means you are skinny but have a higher percentage of body fat. If this is the case, you may need to reduce the body fat on your legs, but you will still need to build lean muscle mass to get definition. <\/p>\n\n\n\n

To find out more about what to do if you are skinny fat, read my blog post here.<\/a><\/p>\n\n\n\n

Here is your how to get skinny legs nutrition and workout guideline.<\/p>\n\n\n\n

NUTRITION GUIDELINE<\/strong><\/h2>\n\n\n\n

One misconception about ectomorphs is that because they are naturally skinny, they can eat whatever they want. Sure, they might be able to get away with eating some junk food and not gain weight. It would be very difficult for them to become overweight. But if they ate a lot of junk food, they would most likely gain fat. So whilst they can be a bit more lenient with diet, they still need to make sure they\u2019re consuming healthy foods so that they don\u2019t become skinny fat<\/a>.<\/p>\n\n\n

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EATING STRATEGY <\/em><\/span><\/strong><\/h3>\n\n\n\n

Ectomorphs should be eating at a slight calorie deficit (less of a deficit than the other two body types) if they are trying to lose weight. By slight, I mean 100-300 calories. If they are not trying to lose any weight, then they should eat at maintenance level. To find out how many calories you should be eating, read my blog post here<\/a>.<\/p>\n\n\n\n

Eating 6 smaller meals per day is recommended for your body type, but isn\u2019t 100% necessary, as long as you\u2019re consuming the correct calorie intake. If you ate 4 larger meals and still got the right amount of calories, this is fine.<\/p>\n\n\n\n

You may also want to eat more on workout days and less on rest days, but make sure that your average weekly calorie intake remains the same. For example, if you have worked out that you need 1500 calories per day, you could consume 1800 calories on workout days and 1200 calories on rest days. Therefore you are still consuming an average of 1500 calories per day (roughly).<\/p>\n\n\n\n

MACRONUTIRENTS<\/em><\/span><\/strong><\/h3>\n\n\n\n

As you naturally have a high metabolic rate, you burn through glucose (carbohydrates) quickly. Your best strategy is to consume a diet relatively high in carbohydrates, moderate in protein and low in fats. A good macronutrient split is:<\/p>\n\n\n\n