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.
Diet for gaining muscle mass
The diet to increase mass is a diet aimed at "increasing" muscle hypertrophy; the diet for the mass constitutes, together with training and recovery, the only way to increase weight while keeping the fat mass constant - Fat Mass.
However, the diet to increase mass (and not only this one ...) should NOT be UNIFORMED, due to the high multiplicity of specific and subjective variables. Often, with the same diet, we witness totally different metabolic reactions; therefore , with the same expenditure and with similar dietary patterns, some subjects respond very well to the stimulus while others almost not at all! By virtue of this individual variability, many believe that the best interpretation is CONSTITUTIONAL since, observing the various cases, some anthropometric details they seem to recur with considerable frequency and are related to the positive or negative response to the diet.
Classification of the somatotype: the endomorph
In 1940, Sheldon grouped and distinguished 3 somatotypes with specific anthropometric and behavioral characteristics; as already specified for the diet of the ectomorph, with regard to the emotional and / or sociological aspect, I totally exempt myself from expressing any judgment, but 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 admit to note that there is a certain statistical correlation.
Below we will present a case of a diet to increase muscle mass 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 Bulking Diet for Endomorphs
Generally, the bodybuilder endomorph in the mass phase manifests a "only big difficulty, that is the" clean "increase in lean mass. Keeping fat mass constant and increasing muscle mass, for an ectomorph, means adopting a STEP food strategy; you start with a NORMAL-calorie and balanced scheme (in which compliance and metabolic reactions are assessed), and then correct it on the basis of anthropometric evidence (increase or reduction in circumferences, weight and adipose panniculus). Personally, treating the "increase" of mass for an endomorph, I believe that it is extremely important to take care of the training schedule; more than nutrition, it will make a difference in the clean growth of muscle mass. As regards the diet, however, it should be remembered that "probably" the hormonal stress on insulin is already autonomously effective and does not require the use of high doses of carbohydrates for the consequent anabolic activation; The dietician will take care to partially dissociate the meals in order to reduce liposynthesis and the consequent fat deposit, while maintaining a good muscle amino acid up-take.
The cardinal principles of the muscle mass diet for endomorphs are:
- Increase in TOTAL energy by a maximum of 10% compared to a normocaloric diet with a tendency to respect the lower limits of caloric expenditure
- Protein coefficient * kg of physiological and NOT real weight of 1.5g (it should not be necessary to increase the protein intake compared to a balanced diet to promote hypertrophy)
- Energy fraction of lipids equal to 25%
- Sufficient carbohydrate intake to support training and well distributed in the initial phase of the day
- If necessary, dissociate carbohydrates from proteins in afternoon and evening meals
- Distribution of meals that enhances breakfast and mid-morning snack and decreases until dinner
NB. It may be useful, even in the bulking phase, to undertake a small aerobic physical activity protocol preparatory to the muscle definition phase.
ATTENTION! To avoid any misunderstanding, I would like to clarify 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, debunking 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 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.
I believe that there are no useful supplements in the diet for the mass of the endomorph, even if the use (justified by organizational reasons) of replacement meals could be allowed.
Example
- High school student - 5th year; he trains 4 times a week with a mixed schedule, aerobic (20 "at the beginning and 20" at the end) and anaerobic to increase the hypertrophy.
Mass Diet Example for Endomorphs - Day 1
Mass Diet Example for Endomorphs - Day 2
Mass Diet Example for Endomorphs - Day 3
Mass Diet Example for Endomorphs - Day 4
Mass Diet Example for Endomorphs - Day 5
Mass Diet Example for Endomorphs - Day 6
Mass Diet Example for Endomorphs - Day 7
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