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
However, dieting to increase muscle definition is NOT a STANDARDIZED dietary scheme (by virtue of individual subjectivity), as certain body-builders respond optimally to the training stimulus and diet while others do not. It is therefore logical to suppose that the so-called "CONSTITUTIONAL component" (understood as the set of forms, musculature, skeleton and metabolism) plays an essential role in promoting the definition, in the case of the "skinny", or hindering it, 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.
A case of diet for the definition suitable for an ectomorphic somatotype, or rather that subject characterized by: medium-high stature, slender constitution, long-limbed morphological type, tapered and generally not very hypertrophic musculature, very reduced fat mass (constitutional thinness) will be presented below. ), 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 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 the mass diet for ectomorphs
Generally, the bodybuilder ectomorph shows significant difficulties in increasing mass and in the development of certain particular districts but, on the other hand, does not struggle as much as an endomorph in achieving good levels in muscle definition.
In my opinion, the major obstacle in the path of definition of the ectomorph is represented by catabolism; generally, through the IPO-caloric diet, this somatotype tends to lose weight very quickly, compromising the muscular hypertrophy reached with so much effort in the so-called "mass" periods. The enemy number 1 is therefore catabolism!
To reduce the possibility that with diet for the definition it stimulates muscle catabolism, it is essential:
- DO NOT decrease the overall energy compared to NORMALcalica, introducing only a few short sessions of aerobic exercise ... or ... reduce the overall energy by 5-10% EXCLUDING aerobic activity
- Maintain a protein coefficient * kg of physiological or real weight between 1.5 and 2.0 (not higher) and continue to make small amounts of protein with each meal; the body cannot be continuously subjected to overloading of nitrogen groups. Better to increase the protein intake in the mass phase and better manage the total energy being defined)
- Energy fraction of lipids equal to 25-30%
- Carbohydrate intake sufficient for training support, whatever it is, and moderating the load and the glycemic index of meals
- Promote the multiple distribution of energy and ALWAYS weighted to the impelling energy expenditure
- Dissociate, when necessary, macronutrients to facilitate the disposal of fatty lipids.
Useful supplements in the diet for mass for ectomorphs
Dietary supplements useful for ectomorphic mass can be 3 or 4:
- 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; however, by limiting the total energy, in association with maltodextrin, they could play a decisive role in reducing catabolism
- Protein powder and other protein supplements, to be taken ONLY if the correct management of food is lacking
- Diluted maltodextrins, very useful in combination with the branched; 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
- Thermogenic of various types, are products that "should" increase the mobilization of fatty acids from adipose tissue and (less likely) increase the metabolism by promoting energy expenditure; often cause an increase in appetite.
WARNING! Some suggest practicing aerobic activity "on an empty stomach" to encourage the use of adipose reserves; for ectomorphs, this practice is doubly counterproductive and often induces muscle depletion (glycogen) and the depletion of the muscles involved in the aerobic motor gesture.
Mass diet for ectomorphs: example
- Mechanic, who trains 3 times a week in the gym. It naturally has a 11% fat percentage but would like to go down to 8-9% without reducing muscle mass.
| Sex | M | |||
| Age | 25 | |||
| Stature cm | 177 | |||
| Wrist circumference cm | 16.9 | |||
| Constitution | Slim | |||
| Stature / wrist | 10.5 | |||
| Morphological type | lanky | |||
| Weight kg | 71 | |||
| Body mass index | 22.7 (BF 11%) | |||
| Desirable physiological body mass index | 18.5 | |||
| Desirable physiological weight kg | 57.9 | |||
| For the calculation of kcal and nutrients the REAL weight will be used | ||||
| Basal kcal metabolism | 1765.3 | |||
| Coefficient of physical activity level | Light, yes aus 1.55 | |||
| Kcal energy expenditure | 2736.2 | |||
| Diet | IPO CALORICA - 10% | 2450 Kcal approx | ||
| Lipids | 30% | 735kcal | 81, 7g | |
| Protein | 1.5g / kg * real weight | 426kcal | 106, 5g | |
| Carbohydrates | 52.6% | 1289kcal | 343, 7g | |
| Breakfast | 15% | 368kcal | ||
| Snack | 10% | 245kcal | ||
| Lunch | 35% | 857kcal | ||
| Snack | 10% | 245kcal | ||
| Dinner | 30% | 857kcal | ||
NB. In the event that the energy of the diet is excessive and does not induce a satisfactory decline in fat, it would be necessary to reduce small calories at a time (each of which equal to 5% of the total energy) deriving from the bread of the main meals.
Example of a diet for muscle definition for ectomorphs - DAY 1
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Apple, with peel | 200g, 96, 0kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Lunch, about 35% kcal TOT | |||
| Boiled beans, with oil and salt | |||
| Dried borlotti beans | 120g, 373.2kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Dinner, about 30% kcal TOT | |||
| Boiled rice | |||
| White rice, short grain | 50g, 179.0kcal | ||
| Grilled chicken breast | |||
| Chicken breast, without skin | 150g, 165.0kcal | ||
| Lettuce | 100g 18.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
Example of a diet for muscle definition for ectomorphs - DAY 2
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Clementine | 200g, 94, 0kcal | ||
| almonds | 10g, 57.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Boiled chickpeas, with oil and salt | |||
| Dried chickpeas | 120g, 400.8kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| oranges | 200g, 122.0kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| almonds | 10g, 57.5kcal | ||
| Dinner, about 30% kcal TOT | |||
| White pasta | |||
| Semolina pasta | 50g, 178.0kcal | ||
| Pan-fried fillet of sea bass | |||
| Sea bass, various species | 150g, 145.5kcal | ||
| Radicchio | 100g 23.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
Example of a diet for muscle definition for ectomorphs - DAY 3
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Kiwi | 200g, 122.0kcal | ||
| Hazelnuts | 10g, 62.8kcal | ||
| Lunch, about 35% kcal TOT | |||
| Lentils boiled, with oil and salt | |||
| Dried lentils | 120g, 390.2kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 150g, 103.5kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| Hazelnuts | 10g, 62.8kcal | ||
| Dinner, about 30% kcal TOT | |||
| Sliced polenta | |||
| Pre-cooked polenta | 100g, 183.0kcal | ||
| Egg white omelet | |||
| Egg whites | 200g, 96, 0kcal | ||
| Rocket salad | 100g 25.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 25g, 235.0kcal | ||
Example of a diet for muscle definition for ectomorphs - DAY 4
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Apple, with peel | 200g, 96, 0kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with tomato sauce | |||
| Whole wheat pasta | 100g, 324.0kcal | ||
| Tomato sauce | 100g, 24.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Dinner, about 30% kcal TOT | |||
| Boiled rice | |||
| White rice, short grain | 50g, 179.0kcal | ||
| Grilled turkey breast | |||
| Turkey breast without skin | 150g, 166, 5kcal | ||
| Lettuce | 100g 18.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
Example of a diet for muscle definition for ectomorphs - DAY 5
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Clementine | 200g, 94, 0kcal | ||
| almonds | 10g, 57.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Rice with aubergines | |||
| Medium-long wholemeal rice | 100g, 362.0kcal | ||
| Zucchini | 100g, 16.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| oranges | 200g, 122.0kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| almonds | 10g, 57.5kcal | ||
| Dinner, about 30% kcal TOT | |||
| White pasta | |||
| Semolina pasta | 50g, 178.0kcal | ||
| Salmon fillet | |||
| Wild Atlantic Salmon | 150g, 213.0kcal | ||
| Radicchio | 100g 23.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
Example of a diet for muscle definition for ectomorphs - DAY 6
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Kiwi | 200g, 122.0kcal | ||
| Hazelnuts | 10g, 62.8kcal | ||
| Lunch, about 35% kcal TOT | |||
| Minestrone with pasta | |||
| Classic minestrone | 300g, 240.0kcal | ||
| Semolina pasta | 40g, 142.4kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 150g, 103.5kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| Hazelnuts | 10g, 62.8kcal | ||
| Dinner, about 30% kcal TOT | |||
| Sliced polenta | |||
| Pre-cooked polenta | 100g, 183.0kcal | ||
| Milk flakes | |||
| Low fat flakes, 2% | 200g, 172.0kcal | ||
| Rocket salad | 100g 25.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 25g, 235.0kcal | ||
Example of a diet for muscle definition for ectomorphs - DAY 7
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content | 300ml, 150.0kcal | ||
| Rusks | 50g, 213.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Low-fat yoghurt 2% | 125g, 76, 3kcal | ||
| Apple, with peel | 200g, 96, 0kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Lunch, about 35% kcal TOT | |||
| Polenta with mushrooms | |||
| Pre-cooked polenta | 200g, 366.0kcal | ||
| Champignon mushrooms | 100g, 22.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Wheat bread | 100g, 266.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Snack, about 10% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Wheat bread | 25g, 66.5kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Dinner, about 30% kcal TOT | |||
| Boiled rice | |||
| White rice, short grain | 50g, 179.0kcal | ||
| Grilled tuna fillet | |||
| Fresh tuna yellow fins | 150g, 162.0kcal | ||
| Lettuce | 100g 18.0kcal | ||
| Wheat bread | 75g, 199.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
