Many of the strategies in this book are the same as in my Bulking for Endomorphs book as these strategies will keep fat gains down while adding muscle, though. There are three dominant body types—mesomorphs, endomorphs and ectomorphs. In this first of a three-part series, learn how to eat and train. How to Determine Your Body Type: Ectomorph, Mesomorph, and Endomorph . Maintain a moderate calorie surplus of 5 to 10% when bulking.

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On a macronutrient level, mesomorphs should aim to eat a diet that is 40 to 50 percent carbohydrate carbs30 to 40 percent protein, and 20 percent fat. Originally Posted by renegadecz. For fat content, shoot for foods rich in the omega fatty acids 3, 6 and 9. One way to control your caloric intake is to eat frequent meals. About us Products News Athletes.

Page 1 of 3 1 2 3 Last Jump to page: This sucks i just ordered dextrose a week ago cuz every1 was like get it man for insulin spike!!! There is a lot of attention paid to pre- and post-workout meals and supplements, and rightfully so!

Bulking for Mesomorphs Thread- Post all questions and comments here – Forums

I want to note that throughout this article, when I talk about endomorphs I am referring to a person’s natural phenotype and genetic make-up, not someone who is mesomorpjs simply due to years of a sedentary lifestyle and overeating. What do you think???

This will cause you to feel fuller and that will help prevent you from binging and will also help dor insulin levels stable. Mesomorphs naturally have more muscle than ectomorphs and have better insulin sensitivity than endomorphs, which makes it easier for them to gain more muscle and less fat when eating a hypercaloric diet.

Every Meals Counts: A Complete Body-Type Nutrition Guide!

The experience of loneliness is not easy to go through, but it is worth far more than the cost. The first thing to think about is what body type you are and how it will affect a bulk taking place. When you eat carbs the pancreas secretes insulin, which signals cells to increase the uptake of glucose from the blood into them.


Bulking for Mesomorphs Thread- Post all questions and comments here. Weight training provides the stimulus for growth, but your diet governs your growth. If you find you are gaining too much fat, then I recommend reducing your carb intake on your off days. The Mesomorph is a person who has an incredibly athletic overall physique and body type. I do not agree with that bulkiing. For example, a pound person would consume 3, calories a nulking.

Limiting carbohydrates to times when your body needs them will aid in muscle growth and limiting fat gains. Fat mass includes one?

Managing your insulin levels will allow you to keep your gains leaner. According to the quiz on here, I’m in between the Meso and Endo body types. This does not mean that non-workout day’s nutrition is less important than a workout day’s nutrition, but rather you should just control your carb intake more to decrease fat gains. Eating eggs for multiple meals would be fine, just count the fat towards your fat intake and you are good to go.

Last edited by renegadecz; at If you do consume these carbs after 2pm the portion size should be smaller aim for about the size of the palm of your hand.

Instead I prefer to call a diet geared towards gaining muscle a? Never knew how to do that. Like sizeon and purple wraath etc If my protein drops under g so does my muscle,but to gain I need about g more. Now this is a very basic way to determine your maintenance caloric intake.

A pound mesomorph would want to start calories above their maintenance caloric intake, so adding calories to the above example we get:. Ive been doin alot of research and was coming close to the same results as Ive benn playing around with my body for over a yr seeing what it likes when cutting and seeing what it likes when bulking and this plan is perfect for me. Many of the strategies in this book are the same as in my Bulking for Endomorphs book as these strategies will keep fat gains down while adding muscle, though there will be some additional strategies geared specifically towards mesomorphs.


If you eat 6 meals a day that means you are eating 42 meals a week. A good starting point for ectomorphs is to set your calories to calories over maintenance. Therefore, when more insulin is secreted, fat oxidation will be blunted and fat storage will be increased to a greater degree than if their cells were more insulin sensitive. An example of a low-carb meal would be oz. For low carb meals I recommend consuming green vegetables and fruit. Mesomorph Nutrition to Build Muscle. Marc Lobliner As an enthusiast in the sport, I try to find ways to improve everyone’s training.

One way to control your caloric intake is to eat frequent small meals. Eating a calorie meal will result in less insulin secretion than eating a 1, calorie meal macronutrient content aside. Originally Posted by Rodzilla. Many of the professional bodybuilders fall into the classification of being Mesomorphs.

Eat lean protein with every meal: There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes.

Originally Posted by windsorguy Mesomorphs looking to gain weight and build lean muscle mass fast must take in more calories each day than their body needs to maintain their current body weight. Yo Ivan, Thats what I did for the cut diet, you just count it towards fat as well, I’m sure it will be fine. Simply put, you are going to have to eat a lot to grow!