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
However, the diet to increase muscle definition is NOT a STANDARDIZED diet (by virtue of individual subjectivity), as some body-builders respond optimally to the training stimulus and diet while others do not. It is therefore logical to suppose that the so-called "CONSTITUTIONAL component" (understood as the "set of forms, muscles, skeleton and metabolism) plays an essential role promoting the definition, in the case of "thin", or hindering it, 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.
A case of diet for definition suitable for a somatotype will be presented below ectomorph, or that subject characterized by: medium-tall stature, slender constitution, long-limbed morphological type, tapered and generally not very hypertrophic musculature, very reduced fatty fat mass (constitutional thinness), short collarbones and, at times, winged shoulder blades (to learn more, 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 mass diet for ectomorphs
Generally, the bodybuilder ectomorph manifests considerable difficulties in increasing the mass and in the development of certain particular districts but, on the other hand, he does not struggle as much as a endomorph in achieving good levels of muscle definition.
In my opinion, the major obstacle in the process of defining the ectomorph is represented by catabolism; generally, through the hypocaloric diet, this somatotype tends to lose weight very quickly, compromising the muscle hypertrophy achieved with so much effort in the so-called "mass" periods. The number 1 enemy is therefore catabolism!
To reduce the possibility of muscle catabolism being stimulated by the definition diet, it is essential:
- DO NOT decrease the total energy compared to the NORMAL calorie, introducing only a few and short sessions of aerobic exercise ... or ... reduce the total energy by 5-10% EXCLUDING the aerobic activity
- Maintain a protein coefficient * kg of physiological or real weight between 1.5 and 2.0 (not higher) and continue to add small amounts of protein to each meal; the organism cannot be continuously subjected to overload of nitrogen groups. It is better to increase the protein intake in the mass phase and better manage the total energy in the definition phase)
- Energy fraction of lipids equal to 25-30%
- Sufficient carbohydrate intake to support training, whatever it is, and moderation of the load and glycemic index of meals
- Promote the multiple distribution of energy and ALWAYS weighted to the urgent energy expenditure
- Dissociate, when needed, the macronutrients to favor the disposal of adipose lipids.
Useful supplements in the diet for bulking for ectomorphs
The useful supplements in the diet for mass for ectomorphs can be 3 or 4:
- Branched amino acids, to be taken before, during and after training and in a total dose equal to 1g * 10kg of physiological or real weight. They have an anti-catabolic function BUT they are not always really necessary; however, limiting the total energy, in association to maltodextrin could play a decisive role in reducing catabolism
- Protein powder and other protein supplements, to be taken ONLY if proper food management is lacking
- Diluted maltodextrin, very useful in association with branched; they must be diluted in water to form a mildly hypotonic solution to be stored at 10 ° C and to be sipped before, during and after the performance
- Thermogenic of various types, they are products that "should" increase the mobilization of fatty acids from adipose tissue and (less likely) increase metabolism by promoting energy expenditure; they often cause an increase in appetite.
ATTENTION! Some suggest practicing aerobic activity "on an empty stomach" to encourage the use of fat reserves; for ectomorphs, this practice is doubly counterproductive and often induces muscle depletion (glycogen) and the depletion of the muscles involved in the aerobic motor gesture.
Mass diet for ectomorphs: example
- Mechanic, who trains 3 times a week in the gym. It naturally boasts 11% fat mass but would like to drop to 8-9% without reducing muscle mass.
NB. In the event that the energy of the diet is excessive and does not induce a satisfactory decrease in fat, it would be necessary to reduce small caloric portions at a time (each of which equal to 5% of the total energy) deriving from the bread of the main meals.
Example diet for muscle definition for ectomorphs - DAY 1
Example diet for muscle definition for ectomorphs - DAY 2
Example diet for muscle definition for ectomorphs - DAY 3
Example diet for muscle definition for ectomorphs - DAY 4
Example diet for muscle definition for ectomorphs - DAY 5
Example diet for muscle definition for ectomorphs - DAY 6
Example diet for muscle definition for ectomorphs - DAY 7
