diet for ectomorph person

[jade vest]

Hi guys , I have an ectomorph body, I'm very strong and have great cardio and stamina, but I just can't gain weight, I lift 4 days a week, but have zero knowledge about nutrition, please advice what diet to follow to gain weight, thank you.

 

[SteveMobsterG]

'I can't gain' and 'I have zero knowledge of nutrition'. There's your answer. So start reading up and eat more.

 

[stevesmi]

i would first google calorie calculator. input your #'s.. find out what your caloric maintenance is and go from there

for a clean bulk i recommend men do 300-500 surplus a day. be PATIENT. if you over do things you will just get fat

 

[MasonicBodybuilder]

You don't eat enough. Plain and simple. Use a TDEE calculator and figure out how many calories you burn in a day. Then track what you eat and ensure you are at a 500-700 calorie surplus EVERY SINGLE DAY! It is all about consistency. If you don't do it every day then you will just spin your wheels.