If you're small, your new workout routines have undoubtedly changed how your body metabolizes food. If you're too big, skip to section 2 of this article.

Section 1. You're scrawny.

A lot of ectomorphs out there have trouble putting on weight, and they come up with lame excuses to cover their shortcomings:

• "I work out a ton and don't put on weight!"
• "I eat a lot but don't put on weight!"

The truth is, most ectomorphs only have one problem, they don't eat enough. You can not put on weight if you don't get enough calories and enough protein. You need a good balance of macronutrients in your diet: protein, carbs, and fats (especially mono-unsaturated, think nuts, avocado, olive oil, and free range meat).

I challenge you to try eating 6000 calories a day, everyday for two weeks. If you can achieve this, then you'll know what it's like to eat a lot and you'll understand how lame that second excuse is. Here's a short plan to get it done:

• Meal 1: Muesli, fruit, 1 liter of whole milk, protein shake, 1-2 clips of raw broccoli (7AM)
• Meal 2: Nuts, avocado, 1 liter of whole milk (9:30AM)
• Meal 3: Rice, Chicken, 1 liter of whole milk (12PM)
• Meal 4: Nuts, sweet potato, 1 stalk of asparagus (3PM)
• Meal 5: Fish (pacific salmon), bread, all natural peanut butter, 2 kale leafs (sanchu)
• Meal 6: Nuts, 1 liter of whole milk, protein shake

One thing about this diet is, you had better get your ass in the gym 5-6 days a week, because you're going to have a shit ton of energy you need to burn off. With 2 protein shakes a day, nuts, milk and meat in your diet, you'll hit your protein marks easily.

Last, don't do this for longer than a few weeks, it can be pretty tiring.

Section 2. You're fat.

If you're too large, you want your new regimens to utilize and burn fat as you go. A calorie deficit is the only way to do this. If you've been following our plan properly, you have likely started burning many more calories a day than you used to. But don't let this extra work be an excuse to eat more.

Stick to the diet you decided on Day 9. Monitor your weight over the next few weeks. Is it going up or down? If it's going up, you need fewer calories. Avoid carbs.

Learn to do moving averages and track your weight daily with a spreadsheet.

Tip BecomeAMan for their post.