Mesomorphs are truly lucky in the world of sports. These are the people who are called “genetically gifted.” Almost any sport is open for them, but it is in bodybuilding that the mesomorphs are most noticeable. According to statistics, only an extremely small percentage of people have a pure mesomorphic type of addition, because this can be considered a real “jackpot” in the matter of genetics. It is important to understand that this is nothing more than initial data and an easier way to progress. If you do not follow the diet for mesomorphs, there will also be no indulgences and excess fat will actively increase, albeit not in such quantities as that of an endomorph. To gain quality mass, the mesomorph also needs to monitor the diet. In this article, we will consider all the features and secrets of nutrition and training programs for the mesomorphic type of addition.
Male body types: Definition of the mesomorph type and its features
Who are these mesomorphs and what are the main differences between people with the same type of addition? If you look at what science says, then this:
- People with a proportional body (most often a V-shaped figure);
- Medium or large bones, powerful muscles in sufficient quantities. The muscles are pronounced;
- Low percentage of body fat, lack of predisposition to increased fat deposition;
- Accelerated metabolism;
- Rapid muscle gain and fat elimination.
In short, mesomorphs are most often those who even without sports can look like athletes, with a relief, good muscularity, and an aesthetic figure. Nevertheless, all this is nothing more than a starting point. Among the world champions and winners of the Mr. Olympia contest were mesomorphs, although the more famous athletes started from the endomorphic or ectomorphic type (most often the latter). As a result, given their competitive form, we can safely say that the type of additional changes over time and depends on the conditions. With regular training load, the body will move specifically to the mesomorphic type of addition. That is why pure ectomorphs, endomorphs, and mesomorphs in nature are very few. The most common are the “middle categories”, for example, the endomorphic-mesomorphic type. Such people can easily achieve an increase in muscle mass even with small loads, but with a lack of fat, things will not be as good as they are written in textbooks. In general, those who are actively progressing in sports can be called mesomorphs, regardless of the training cycle. Such athletes may not even use sports nutrition, but at the same time grow as fast as those who use pharmacology. Of course, any person has his own limit, but the reality in fitness is such that under the same conditions, mesomorphs will always be ahead of people with other types of addition. Such athletes may not even use sports nutrition, but at the same time grow as fast as those who use pharmacology. Of course, any person has his own limit, but the reality in fitness is such that under the same conditions, mesomorphs will always be ahead of people with other types of addition. Such athletes may not even use sports nutrition, but at the same time grow as fast as those who use pharmacology. Of course, any person has his own limit, but the reality in fitness is such that under the same conditions, mesomorphs will always be ahead of people with other types of addition.
Mesomorph workout and diet plan
After a detailed determination of the mesomorphic type of addition, it becomes clear that even gifted athletes, with the wrong approach, will nullify their full potential. That is why nutrition for mesomorphs for gaining muscle mass should not be chaotic and thoughtless, but clearly structured. Briefly describe the advantages of this type of addition, we can note:
- You can calculate calories not so meticulously (the extra 100 calories that you missed when calculating the food you eat will not affect the result);
- You can allow yourself fasting days more than 1 time per week;
- It is allowed to eat harmful products, but in very limited quantities (beer, potato chips, fatty meats).
Along with the advantages, there are also disadvantages, which are also many. First of all, it is a quick adaptation, because of which you need to frequently change the training program and regularly turn on cardio loads. Exercises need to be done in a different style, from power to multi-repetition. We recommend you read about Oxandrolone as one of the best anabolic steroids which helps to build a perfect body. The main task is to “shock” the muscles as much as possible so that they respond to the load with growth. In most cases, weights should be large, training with less than 50% of PKO (one-shot maximum) in working approaches is not welcome. You need to train regularly. As soon as the body and muscles stop receiving the necessary load, the metabolism will immediately decrease, the amount of fat will increase, and muscle mass and strength indicators will decline.
An example of mesomorph pre workout and diet plan
In terms of protein foods and even sports, there is no difference for people with this type of constitution. Among the additives are:
- Vitamin and mineral complexes (especially from October to March);
- BCAA (subject to protein per day, these amino acids can be neglected);
- Omega 3.
Among the main sources of protein: chicken eggs, dairy products, chicken, beef, turkey. You can also eat pork and even lamb, but only subject to the total calorie content. Among dairy products, it is not necessary to chase low fat. You can use whole milk and homemade cottage cheese, but fat sour cream is better to limit. If we talk about weight gain, the amount of BJU in the diet should be at the level of:
- Proteins – 35-40%;
- Fats – 15-20%;
- Carbohydrates – 45-55%.
With a training program for drying, the protein norm increases by 5–10%, and the amount of carbohydrates decreases by 5–15%. Fats are best left at the same mark, but get them only from the right sources (fish, nuts, vegetable oils, etc.).
It is important to remember that protein is important for muscle growth and even people with a mesomorphic type of constitution are no exception. Without “building material” the muscles simply will not grow.
Initially, the calorie content of the diet for the mass collection cycle can be calculated according to a simple scheme, where for every 10 kg of your weight there are 300 calories. The norm for a person weighing 100 kg will be 3000 calories per day. Next, to this amount you need to add from 350 to 500 calories over the norm. It is necessary for muscle growth.
In the future, the calorie content of the diet should be varied not according to the pattern, but depending on muscle gain and fat gain. If the fat layer increases – reduce calories, if the muscles do not grow – increase. Each step is best done in 50-100 calories.
To maintain a high metabolism, it is better to eat in small portions 5-6 times a day. In every meal, there should be proteins (at least the minimum amount). If we consider the diet, then, for example, we can give the following daily nutrition plan:
- Breakfast – scrambled eggs or omelet (3 eggs), oatmeal, 1 banana;
- Afternoon snack (first snack) – a protein shake, any fruit (dried fruits, for example, dates);
- Lunch – 250 grams of chicken breast or beef, a portion of rice or buckwheat, a salad of any vegetables, any dessert;
- The second snack is any dish, within the framework of the daily calorie content (lasagna, sandwich, protein pancakes, etc.);
- Dinner – pasta from durum wheat, 250 grams of fish (preferably marine), and vegetables. Low-calorie dessert (souffle, milk pudding, etc.);
- Snack before bedtime – low-fat cottage cheese or a serving of casein.
This is what the daily diet of the mesomorph should look like. Of course, it can and should be varied by adding seasonal fruits and vegetables, but always eaten food needs to be adjusted to the total calorie content.