Example diet for muscle definition for endomorphs

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Diet for muscle definition

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

On the other hand, 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 hypothesize that the "CONSTITUTION component" (understood as the set of forms, musculature, skeleton and metabolism) plays a decisive role in 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 a certain Sheldon was able to classify the general population into 3 somatotypes with different anthropometric and behavioral characteristics, apart from the simpler division according to the skeleton (constitution and morphological type). Regarding the relationship between body forms (muscle insertions, forms of the same muscles and proportions of bone segments) and response to the composition of the diet (increase in fat-free mass or reduction of fat mass) ... I can say that there is a certain statistical correlation.

Below we will present a case of diet to increase the suitable muscular definition suitable for an endomorphic somatotype, or that subject characterized by: narrow shoulders and wide hips, low density body (high fat mass - tendency to fat accumulation), morphological type normolineo, musculature that is difficult to assess and, usually, medium hypertrophic, viscerotonic (for more details, read the article: The somatotype).

NB : What will be explained below is nothing but the result of the PERSONAL experience and does not refer in any way to research or experimental work; moreover, I recall that while highlighting some correlations between somatotype and response to the dietary regime, the essential key to achieving any goal lies in the SPECIFICITY (subjectivity) of the diet and in that of training; therefore, I invite readers who identify themselves in the example to NOT take the grammar or nutritional breakdowns of the example below too literally.

Principles of diet for definition for endomorphs

Generally, the bodybuilder endomorph shows considerable difficulties in reducing the adipose mass but, on the other hand, for the same training stimulus it does not struggle as much as an ectomorph in achieving good levels of muscle mass (with due exceptions).

In my opinion, the major obstacle in the path of definition of the endomorph is represented by the insulin action that determines an indiscriminate anabolism and more often in favor of the adipose one; generally, through the IPO-caloric diet, this somatotype tends to lose weight slowly, without unduly compromising the muscular hypertrophy, even if it does not always reach levels of cutting such as to be able to highlight what was built in the winter phase. The enemy number 1 is therefore the insulin peak and the peripheral sensitivity to this hormone.

In my opinion, searching for the muscular definition for the endomorph, it is necessary to establish some key principles to follow in the long training and physical activity:

1. First of all, I suggest that you ALWAYS undertake an aerobic physical activity protocol, in order to: increase energy expenditure, improve the metabolism of nutrients taken with the diet, improve action and insulin sensitivity. Aerobics should not however be the predominant activity and its application should NOT negatively affect appetite, muscle recovery and catabolism of protein tissues
2. The energy intake MUST always be lower than that required to maintain weight, and cover 70-90% of TOTAL calories (including those for training)
3. The nutritional subdivision of energy macronutrients must take into account NOT to exceed 25% in lipids and ensure a sufficient protein quantity to maintain skeletal muscle hypertrophy
4. Food choices should be based on "insulin calm", preferring foods with a low glycemic index or associating them with each other to obtain a gradual absorption of glucose
5. The allocation 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 dietary supplements for the definition of endomorphs

There are many supplements used in the diet for the definition of endomorphs, but not all of them are actually useful; personally, in the case of this somatotype, I don't think they are necessary, even if for some people the use of thermogenic drugs seems to be useful (at least for the placebo effect).

Mass diet for endomorphs: example

• Representative of cosmetics, she trains 3 times a week in the gym and 2 times in light running for 40 '. Take a snack first and one after training.

Example diet for muscle definition for endomorphs - DAY 1

Example diet for muscle definition for endomorphs - DAY 2

Example diet for muscle definition for endomorphs - DAY 3

Example diet for muscle definition for endomorphs - DAY 4

Example diet for muscle definition for endomorphs - DAY 5

Example diet for muscle definition for endomorphs - DAY 6

Example diet for muscle definition for endomorphs - DAY 7