Example diet for muscle definition for endomorphs

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Muscle definition diet

The muscle definition diet is a useful food strategy for the reduction of subcutaneous fat, without having a negative impact on muscle hypertrophy; the muscle definition diet is therefore the only means to promote cutting in body-building WITHOUT the risk of overly promoting the catabolism of muscle proteins.

On the other hand, that to increase muscle definition is NOT a STANDARDIZED diet, as some bodybuilders react satisfactorily to the program while others absolutely do not. It is therefore logical to assume that the "CONSTITUTION component" (understood as the whole forms, muscles, skeleton and metabolism) plays a decisive role increasing the definition, in the case of "thin", or opposing, in the case of the "bigger ones".

Classification of the somatotype: the ectomorph

In 1940 such a Sheldon he was able to classify the general population into 3 somatotypes with different anthropometric and behavioral characteristics, leaving aside the simplest subdivision based on the skeleton (constitution and morphological type). Regarding the relationship between body shapes (muscle insertions, shapes of the same muscles and proportions of the bone segments) and response to the composition of the diet (increase in fat-free mass or reduction in fat mass) ... I can say that there is a certain statistical correlation.
Below we will present a case of a diet to increase the muscle definition suitable for a somatotype endomorph, that is the subject characterized by: narrow shoulders and wide hips, low density body (high fat mass - tendency to accumulate fat), normal morphological type, muscles difficult to evaluate and, usually, moderately hypertrophic, viscerotonic (to deepen, read the article: The somatotype).
NB .: What will be explained below is nothing more than the fruit of PERSONAL experience and does not refer in any way to research or experimental work; moreover, I remember that while highlighting some correlations between somatotype and response to the dietary regimen, the key essential to achieve any goal lies in the SPECIFICITY "(subjectivity) of" nutrition and in that of "training; therefore, I urge readers who identify with the example NOT to take too literally the weights or nutritional breakdowns of the following example.

Principles of the diet for definition for endomorphs

Generally, the bodybuilder endomorph manifests considerable difficulties in reducing adipose mass but, on the other hand, with the same training stimulus he does not struggle as much as a ectomorph in achieving good levels of muscle mass (with the due exceptions).
In my opinion, the major obstacle in the path of definition of the endomorph is represented by the insulin action which determines an indiscriminate anabolism and more often in favor of the adipose one; generally, through the low calorie diet, this somatotype tends to lose weight slowly, without excessively compromising muscle hypertrophy, even if it does not always reach cutting levels such as to be able to highlight what has been built up in the winter phase. Enemy number 1 is therefore the insulin peak and peripheral sensitivity to this hormone.
In my opinion, looking for the muscular definition for the endomorph, it is necessary to establish some key principles to follow in the long training and physical activity path:

1. First of all, I suggest to ALWAYS undertake an aerobic physical activity protocol, in order to: increase energy expenditure, improve the metabolism of nutrients taken with the diet, improve insulin action and sensitivity. predominant activity and its application should NOT negatively affect appetite, muscle recovery and the catabolism of protein tissues
2. The energy intake MUST always be lower than that needed to maintain weight, and cover 70-90% of TOTAL calories (including those for training)
3. The nutritional subdivision of the energetic macronutrients must take into account NOT to exceed 25% in lipids and guarantee a sufficient protein quantity to maintain skeletal muscle hypertrophy
4. Food choices must be oriented on "insulin calm" by preferring foods with a low glycemic index or by associating them with each other to obtain a gradual absorption of glucose
5. The distribution of meals must be divided into at least 5-6 meals a day, SHOULD take into account the training and not assign energy quantities such as to raise the insulin for excessively long times.

Useful supplements in the diet for the definition of endomorphs

The supplements used in the diet for the definition of endomorphs are many, but not all of them are actually useful; personally in the case of this somatotype I do not think they are necessary, even if for some subjects the use of thermogenics seems to be useful (at least for the placebo effect).

Mass diet for endomorphs: example

• Cosmetic representative, she trains 3 times a week in the gym and 2 times in light running for 40 ". She has one snack before and one after training.

Sex F. Age 32 Height cm 166 Wrist circumference cm 16 Constitution Normal Height / wrist 10,4 Morphological type Normolineo Weight kg 68 Body mass index 24.7 (BF 20%) Physiological body mass index desirable 21,7 Desirable physiological weight kg 59,8 Basal metabolism kcal 1349,2 Physical activity level coefficient Lightweight, yes 1.56 Energy expenditure kcal 2104,8 Diet HYPOCALORIC - 15% About 1790 Kcal Lipids 25% 447.5kcal 49.7g Proteins 1,5g / kg * real weight 358.8kcal 89.7g Carbohydrates 55% 983.7kcal 262.3g Breakfast 15% 268kcal Snack 5% 90kcal Lunch 35% 626kcal Snack 5% 90kcal Snack 5% 90kcal Dinner 35% 857kcal

Example diet for muscle definition for endomorphs - DAY 1

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Muesli cereals, with fruit and nuts 35g, 119.0kcal Snack, about 5% kcal TOT Apple, with peel 200g, 104.0kcal Lunch, about 35% kcal TOT Pasta with tomato sauce Wholemeal pasta 80g, 259.2kcal Tomato sauce 100g, 24.0kcal Grated Parmesan cheese 10g, 39.2kcal Baked ham 30g, 64.5kcal Lettuce 100g, 18.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal honey 10g, 30.4kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Baked ham 20g, 43.0kcal Dinner, about 35% kcal TOT Grilled chop Pork chop, lean meat 200g, 254.0kcal Zucchini 200g 32.0kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for muscle definition for endomorphs - DAY 2

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Corn flakes 35g, 126.4kcal Snack, about 5% kcal TOT Kiwi 200g, 122.0kcal Lunch, about 35% kcal TOT Risotto with zucchini Brown rice 80g, 289.6kcal Zucchini 100g, 16.0kcal Grated Parmesan cheese 10g, 39.2kcal Lean raw ham 30g, 65.4kcal Radish 100g, 23.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Generic jam 10g, 27.8kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Lean raw ham 20g, 43.6kcal Dinner, about 35% kcal TOT grilled tuna Yellow fin tuna fillet 200g, 216.0kcal Eggplant 200g 48.0kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for muscle definition for endomorphs - DAY 3

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Biscuits 35g, 127.8kcal Snack, about 5% kcal TOT Pears 200g, 116.0kcal Lunch, about 35% kcal TOT Soup Traditional legume soup 400ml, 224.0kcal Grated Parmesan cheese 10g, 39.2kcal Bresaola 30g, 52.5kcal Rocket 100g, 25.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Condensed milk, sweetened 10g, 32.1kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Bresaola 20g, 35.0kcal Dinner, about 35% kcal TOT Cottage cheese Low-fat cottage cheese 200g, 258.0kcal Fennel 200g 62.0kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for muscle definition for endomorphs - DAY 4

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Muesli cereals, with fruit and nuts 35g, 119.0kcal Snack, about 5% kcal TOT Apple, with peel 200g, 104.0kcal Lunch, about 35% kcal TOT Eggplant pasta Wholemeal pasta 80g, 259.2kcal Eggplant 100g, 24.0kcal Grated Parmesan cheese 10g, 39.2kcal Baked ham 30g, 64.5kcal Lettuce 100g, 18.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Honey 10g, 30.4kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Baked ham 20g, 43.0kcal Dinner, about 35% kcal TOT Scrambled eggs Chicken eggs, whole 100g, 143.0kcal Potatoes 150g 115.5kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for muscle definition for endomorphs - DAY 5

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Corn flakes 35g, 126.4kcal Snack, about 5% kcal TOT Kiwi 200g, 122.0kcal Lunch, about 35% kcal TOT Carrot risotto Brown rice 80g, 289.6kcal Carrots 100g, 41.0kcal Grated Parmesan cheese 10g, 39.2kcal Lean raw ham 30g, 65.4kcal Radish 100g, 23.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Generic jam 10g, 27.8kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Lean raw ham 20g, 43.6kcal Dinner, about 35% kcal TOT Sea bass baked in foil Sea bass, various species 200g, 194.0kcal Eggplant 200g 48.0kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for muscle definition for endomorphs - DAY 6

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Biscuits 35g, 127.8kcal Snack, about 5% kcal TOT Pears 200g, 116.0kcal Lunch, about 35% kcal TOT Soup Traditional legume soup 400ml, 224.0kcal Grated Parmesan cheese 10g, 39.2kcal Bresaola 30g, 52.5kcal Rocket 100g, 25.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Condensed milk, sweetened 10g, 32.1kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Bresaola 20g, 35.0kcal Dinner, about 35% kcal TOT Ricotta Semi-skimmed milk ricotta 200g, 276.0kcal Fennel 200g 62.0kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 5g, 45.0kcal

Example diet for muscle definition for endomorphs - DAY 7

Breakfast, about 15% kcal TOT Reduced fat milk 300ml, 150.0kcal Muesli cereals, with fruit and nuts 35g, 119.0kcal Snack, about 5% kcal TOT Apple, with peel 200g, 104.0kcal Lunch, about 35% kcal TOT Pasta with asparagus Wholemeal pasta 80g, 259.2kcal Asparagus 100g, 2o, 0kcal Grated Parmesan cheese 10g, 39.2kcal Baked ham 30g, 64.5kcal Lettuce 100g, 18.0kcal Rye bread 50g, 129.0kcal Extra virgin olive oil TOT 10g, 90.0kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Honey 10g, 30.4kcal Snack, about 5% kcal TOT Rye bread 25g, 64.5kcal Baked ham 20g, 43.0kcal Dinner, about 35% kcal TOT Baked sea bream Sea bream 200g, 180.0kcal Artichokes 150g 70.5kcal Rye bread 100g, 258.0kcal Extra virgin olive oil TOT 10g, 90.0kcal