However, the diet to increase muscle mass (like other food therapies) CANNOT be STANDARDIZED, by virtue of the very strong heterogeneity of outpatient cases; Specifically, what often happens is that, with the same energy expenditure and with completely similar diets, certain subjects respond well to the training stimulus and diet while others do not. For this reason, some professionals believe that the so-called CONSTITUTIONAL component plays an essential role and that, by carefully observing the various patients, some anthropometric characteristics are repeated with a certain frequency, also associating themselves in the response to diet and training.
affecting the skeleton, in 1940 a tal Sheldon was able to group in 3 somatotypes with different anthropometric and behavioral characteristics. Obviously, as regards the emotional and sociological aspect, I totally abstain from expressing any judgment, but with regard to the relationship between body shapes (muscle insertions, shapes of the same 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 admit that there is a certain statistical correlation.
Below we will present an example of a diet to increase muscle mass suitable for a somatotype 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 none other 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 are the SPECIFICITY "(subjectivity) of" nutrition and 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.
manifests three primary difficulties:
- Difficulty in increasing body weight and, more precisely, muscle mass
- Difficulty developing the deltoids and the great lats
- Difficulty compensating for the excessive opening of the shoulder blades
As regards points 2 and 3, it will be the duty (and responsibility) of the Personal Trainer (or the "keeper" of the weight room in question) to intervene effectively; on the other hand, with regard to point 1, I am of the opinion that ectomorphs enjoy significant improvements in muscle mass by modifying the dietary regime as follows:
- Increase of TOTAL energy not less than 10%; better 15-20%
- Protein coefficient * kg of physiological or real weight> 1.7g but absolutely <3.0g (ATTENTION: We remind you that ectomorphs are on average quite light, therefore the TOT protein share will not be as high as one might believe)
- Energy fraction of lipids equal to 30% and in any case not <25%
- Sufficient carbohydrate intake to support training High Volume Training (HVT)
- Promote the uniform distribution (compared to the norm, not in an absolute sense) of the energy in the various meals of the day, about 6 in total
- Avoid the dissociation between carbohydrates and proteins in meals
NB. It may be useful to reduce aerobic physical activity, at least in the initial phase of treatment, and to use a maltodextrin and BCAA drink before, during and after the training session.
ATTENTION! To avoid any misunderstanding, I would like to specify that: if by applying the aforementioned changes the results desired in the initial programming are NOT concretely revealed, it becomes necessary to identify the hindering element the growth BUT, in no case, recklessly increase (or, as often happens, by trial and error) the protein intake of the diet!
Furthermore, dispelling some clichés, I remind you that the "TOTAL protein intake of the diet is always calculated through the sum of ALL dietary proteins ... and not only those with a high biological value (animal origin), since also the vegetable ones (especially of cereals and legumes, but also those of fruit and vegetables) are digested and absorbed. The only limiting agents "could" be: the "excess of dietary fiber, a gastric secretion disorder called hypochlorhydria, a deficiency (always pathological) of digestive enzymes.
, 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; they are generally taken to be sure not to impoverish the muscle ... although there are no scientific studies that demonstrate its effectiveness on hypertrophy
Mass diet example for ectomorphs - DAY 1
Mass diet example for ectomorphs - DAY 2
Mass diet example for ectomorphs - DAY 3
Mass diet example for ectomorphs - DAY 4
Mass diet example for ectomorphs - DAY 5
Mass diet example for ectomorphs - DAY 6
Mass diet example for ectomorphs - DAY 7
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