Female trying to put on weight

[yello]

Hi I'm just after a bit of advice on my diet.. I thought it was pretty good (compared to most people I know :pfft: ) but have a few problems.

I'll start off with a bit about me - I'm female and am pretty sure I'm an ectomorph. I can lose weight really easily but find it hard to put on weight (in the right places anyway!) I've been working at putting on weight and although I have seen an improvement in the amount of muscle in my arms and legs, most of the weight always seems to want to go to my lower stomach and bum. I can see my top 2 abs all the time and 6 when I tense but I'm wondering how can I keep fat (/bloating?) away from my middle without losing weight from other places?!

[rose]

From what you've said, about bloating and the locations you put on 'weight', you're likely a combo of ecto and something else. Ecto's are generally able to eat and eat without gaining fat. Almost everyone is a combo, but some might be more ecto than another type.

Muscles need food to grow. And it doesn't look like you're eating much. If you want to gain muscle I recommend eating more, and slightly differently. Have you worked out your maintenance calories etc? You don't necessarily have to do all of the below, they're just some ideas for you to ponder:

Eat more protein at breakfast. Eat eggs/meat or add some protein powder to your oats.

Eat more clean carbs like kumara, brown rice, canned beans etc. An ecto can generally get away with a diet moderately high in complex carbs.

Eat muscle foods like red meat and salmon.

Eat more often, at least 5-6 meals a day.

Eat quality protein with every meal (nuts are an incomplete protein).

Have some form of protein before bed.

Don't skip any meals and pay attention to food quality. If you are an ecto and can pig out, don't eat crap just because it doesn't make you fat - nutrient density is key.

Lastly, protein powder/shakes won't build muscle.

If it were me I'd also try ditching the yoghurt, milk and bread and replace with quality protein and unrefined complex carbs. See if this makes a difference to your bloating. Try removing the dairy first. Then if no difference after a week, try removing the bread. Because if it's bloat rather than fat, I'd be trying to pinpoint what causes it.

[yello]

Thanks! I'll try eliminating the dairy from my diet and then see what happens from there.