Last Updated: September 18th, 2025

Beginner Nutrition & Workout Plan for Ectomorphs (Slim Body Type) – Punjabi Fitness

Target Audience

This plan is designed for:

  • Indian males and females who are naturally slim/lean (ectomorph body type).
  • People who struggle to gain weight or muscle even after eating a lot.
  • Age group: 18–40 years, generally healthy, with no major medical conditions.

⚠️ MEDICAL DISCLAIMER ⚠️
This is a general beginner plan. If you have conditions like diabetes, thyroid, PCOD, high blood pressure, or any chronic illness, please consult a doctor or certified nutritionist before following.

Beginner Nutrition Plan for Ectomorphs

Goal: Gain healthy weight & muscle mass

Key Guidelines

  • Eat 5–6 small meals daily (not just 3 big meals).
  • Include calorie-dense foods like nuts, milk, rice, paneer, ghee, potatoes.
  • Focus on protein (1.2–1.5g per kg of body weight).
  • Drink at least 2.5–3L water daily.

For Males (Approx. 2,200–2,400 kcal/day)

Time Meal Type Meal
8:00 am Breakfast 2 stuffed parathas with curd + 1 glass milk
11:00 am Mid-morning Handful of almonds + banana smoothie
1:30 pm Lunch 2 chapatis + 1 bowl rice + dal + paneer/chicken + salad
4:00 pm Evening Snack Peanut butter sandwich OR boiled eggs + tea
8:00 pm Dinner 2 chapatis + sabzi + dal + curd
10:00 pm Before Bed Warm milk with soaked dates

For Females (Approx. 1,800–2,000 kcal/day)

Time Meal Type Meal
8:00 am Breakfast 2 idlis with sambhar OR 2 theplas with curd + 1 boiled egg (optional)
11:00 am Mid-morning Handful of walnuts + fruit smoothie
1:30 pm Lunch 1.5 chapati + 1 small bowl rice + dal + paneer/fish + salad
4:00 pm Evening Snack Roasted chana OR cheese sandwich
8:00 pm Dinner 1.5 chapati + sabzi + dal + curd
10:00 pm Before Bed 1 glass warm milk with turmeric

Quick tip: Vegetarians can replace chicken/fish/eggs with paneer, tofu, soy, or dals.

Beginner Exercise Plan for Ectomorphs

Goal: Build muscle mass, not burn calories

Key Guidelines

  • Focus on strength training (weights, bodyweight exercises).
  • Limit cardio to 10–15 minutes, 2 times/week.
  • Train 4 days/week, rest 3 days/week.

Weekly Routine

Day 1 – Upper Body (Push)

  • Push-ups (3 sets × 8 reps)
  • Dumbbell Bench Press (3 × 10)
  • Shoulder Press (3 × 10)
  • Tricep Dips (3 × 8)

Day 2 – Lower Body

  • Squats (3 × 10)
  • Lunges (3 × 8 each leg)
  • Glute Bridges (3 × 12)
  • Calf Raises (3 × 15)

Day 3 – Rest/Active Walk

Day 4 – Upper Body (Pull)

  • Pull-ups/Assisted Pull-ups (3 × 5–8)
  • Dumbbell Rows (3 × 10)
  • Bicep Curls (3 × 12)
  • Plank (3 × 30 sec)

Day 5 – Full Body + Core

  • Deadlifts (light weight, 3 × 8)
  • Shoulder Shrugs (3 × 10)
  • Side Plank (3 × 20 sec each side)
  • Russian Twists (3 × 12)

Day 6 – Rest

Day 7 – Light Cardio + Stretching

  • 10 min cycling/jogging
  • 10 min yoga/stretch

Quick tip: Keep workouts short (45–60 minutes). Focus on progression — increase weights slowly.

Punjabi Fitness Support for Ectomorphs

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