Example diet to increase muscle mass in ectomorphic subjects

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 to increase muscle mass

The diet to increase muscle mass is a food scheme useful for increasing tissue hypertrophy of skeletal muscles; the diet for the mass represents, in association with training (and rest), the only means to promote the increase in body weight to the advantage of the fat-free mass or Free Fat Mass .

However, the diet to increase muscle mass (like other food therapies) CANNOT BE STANDARDIZED, by virtue of the very strong heterogeneity of ambulatory cases; specifically, what often happens is that, for the same amount of energy and with similar dietary regimes, certain subjects respond well to the training stimulus and the 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.

Classification of the somatotype: the ectomorph

In addition to the classical estimate of the constitution and of the morphological type affecting the skeleton, in 1940 a certain Sheldon was able to group in 3 somatotypes with different anthropometric and behavioral characteristics. Obviously, as far as the emotional and sociological aspect is concerned, I totally refrain from expressing any judgment, but on the relationship between body forms (muscular insertions, shapes and proportions of 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 the muscle mass suitable for an ectomorphic somatotype, ie that subject characterized by: medium-high stature, slender constitution, morphological, slender type, tapered and generally not very hypertrophic musculature, very reduced fat mass (thinness) constitutional), short clavicles and, sometimes, winged shoulder blades (to read more, 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 diet, the essential key to achieving any goal is the SPECIFICITY (subjectivity) of the diet and 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 the mass diet for ectomorphs

Generally, the bodybuilder ectomorph shows three primary difficulties:

1. Difficulty in increasing body weight and, more precisely, muscle mass
2. Difficulty in developing deltoids and gran dorsalis
3. Difficulty in compensating for excessive opening of the shoulder blades

As regards points 2 and 3, it will be the duty (and responsibility) of the Personal Trainer (or of the "guardian" 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 diet as follows:

1. TOTAL increase in energy of not less than 10%; 15-20% better
2. Protein coefficient * kg of physiological or real weight> 1.7g but absolutely <3.0g (ATTENTION: We remember that ectomorphs are fairly light on average, therefore the protein quota TOT will not be as high as you can believe)
3. Energy fraction of lipids equal to 30% and in any case not <25%
4. Sufficient carbohydrate intake to support High Volume Training (HVT)
5. 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
6. Avoid dissociation between carbohydrates and proteins in meals

NB . It may be useful to reduce aerobic physical activity, at least in the initial phase of the treatment, and to use a maltodextrin-based drink and BCAA before, during and after the training session.

WARNING! To avoid any misunderstanding, I intend to clarify that: if applying the aforementioned changes, the results hoped for in the initial programming do not appear concretely, it becomes necessary to identify the element hindering growth BUT, in no case, to increase thoughtlessly (or, as often happens, for attempts) 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 the dietary proteins ... and not only those with 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 disorder of gastric secretion called IPO-chloridria, a (always pathological) deficiency of digestive enzymes.

Useful supplements in the diet for mass for ectomorphs

Dietary supplements useful for ectomorphic mass can be 2 or 3:

1. Branched amino acids, to be taken before, during and after training and in a total dose of 1g * 10kg of physiological or real weight. They have an anti-catabolic function BUT they are not always really necessary; in general they are taken in order to be sure of not depleting the muscle ... even if there are no scientific studies that prove its effectiveness on hypertrophy
2. Protein powder and other protein supplements, to be taken ONLY if the correct management of the supply is lacking
3. Diluted maltodextrins, more useful than the branched ones in limiting muscle catabolism during long HVT sessions; they must be diluted in water to form a mildly hypotonic solution, to be kept at 10 ° C and to be sipped before, during and after the performance.

Mass diet for ectomorphs: example

• Medical student, he trains 4 times a week in HVT and has a BF% of 11%.

Example of mass diet for ectomorphs - DAY 1

Example of mass diet for ectomorphs - DAY 2

Example of mass diet for ectomorphs - DAY 3

Example of mass diet for ectomorphs - DAY 4

Example of mass diet for ectomorphs - DAY 5

Example of mass diet for ectomorphs - DAY 6

Example of mass diet for ectomorphs - DAY 7