Example diet for muscle definition for ectomorphs

Who I am
Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references

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.


Muscle definition diet

The diet for muscle definition is a diet useful for the reduction of subcutaneous adipose panniculus that does NOT negatively affect the tissue hypertrophy of skeletal muscles; the diet for muscle definition is, if well calibrated and weighted for physical exercise, the only way to promote cutting in bodybuilding (affecting body weight as little as possible) WITHOUT incurring protein catabolism of the muscles themselves.
However, the diet to increase muscle definition is NOT a STANDARDIZED diet (by virtue of individual subjectivity), as some 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, muscles, skeleton and metabolism) plays an essential role by promoting the definition, in the case of "thin", or hindering it, in case of the "biggest".


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, leaving aside the simplest subdivision based on the skeleton (constitution and morphological type). 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 can say that there is a certain statistical correlation.
A case of diet will be presented below for the definition suitable for an ectomorphic somatotype, that is the subject characterized by: medium-tall stature, slender constitution, long-limbed morphological type, tapered and generally not very hypertrophic muscles, very low fat adipose mass (constitutional thinness ), short collarbones and, sometimes, winged shoulder blades (to learn more, read the article: The somatotype).
NB.: What will be explained below is none other 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 diet, the essential key to achieving any goal lies in the SPECIFICITY (subjectivity) of nutrition and 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 mass diet for ectomorphs

Generally, the bodybuilder ectomorph manifests considerable difficulties in increasing mass and in the development of certain particular districts but, on the other hand, it 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 low-calorie diet, this somatotype tends to lose weight very quickly, compromising the muscle hypertrophy achieved with so much effort in the so-called "bulking" periods. Enemy number 1 is therefore catabolism!
To reduce the possibility of muscle catabolism being stimulated by the definition diet, it is essential:

  1. DO NOT decrease the overall energy compared to the NORMAL calorie, introducing only a few and short sessions of aerobic exercise ... or ... reduce the overall energy by 5-10% EXCLUDING the aerobic activity
  2. Maintain a protein coefficient * kg of physiological or real weight between 1,5 and 2,0 (not higher) and continue to add small amounts of protein to each meal; the organism cannot be continuously subjected to an overload of nitrogen groups. Better to increase the protein intake in the bulking phase and better manage the total energy in the definition phase)
  3. Energy fraction of lipids equal to 25-30%
  4. Sufficient carbohydrate intake to support training, whatever it is, and moderation of the load and glycemic index of meals
  5. Promote the multiple distribution of energy and ALWAYS weighted to the urgent energy expenditure
  6. Dissociate, when needed, the macronutrients to favor the disposal of adipose lipids.

Useful supplements in the diet for bulking for ectomorphs

The useful supplements in the diet for mass for ectomorphs can be 3 or 4:


  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; however, by limiting the total energy, in association with maltodextrin they could play a decisive role in reducing catabolism
  2. Protein powder and other protein supplements, to be taken ONLY if proper food management is lacking
  3. Diluted maltodextrin, very useful in association with branched; they must be diluted in water to form a mildly hypotonic solution to be stored at 10 ° C and to be sipped before, during and after the performance
  4. Thermogenic of various types, they are products that "should" increase the mobilization of fatty acids from adipose tissue and (less likely) increase metabolism by promoting energy expenditure; they often cause an increase in appetite.

WARNING! Some suggest practicing aerobic activity "on an empty stomach" to encourage the use of fat reserves; for ectomorphs, this practice is doubly counterproductive and often induces muscle depletion (glycogen) and the depletion of the muscles involved in the aerobic movement.


Mass diet for ectomorphs: example

  • Mechanic, who trains 3 times a week in the gym. It naturally boasts 11% fat mass but would like to drop to 8-9% without reducing muscle mass.
Gender M
Age 25
Height cm 177
Wrist circumference cm 16,9
Constitution Esile
Height / wrist 10,5
Morphological type Longilineo
Weight kg 71
Body mass index 22,7 (BF 11%)
Physiological body mass index desirable 18,5
Desirable physiological weight kg 57,9
For the calculation of kcal and nutrients the REAL weight will be used
Basal metabolism kcal 1765,3
Physical activity level coefficient Lightweight, yes 1,55
Energy expenditure kcal 2736,2
Diet IPOCALORIC - 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
Price 30% 857kcal

NB. In the event that the energy of the diet is excessive and does not induce a satisfactory loss of fat, it would be necessary to reduce small caloric portions at a time (each of which equal to 5% of the total energy) deriving from the bread of the main meals.




Example diet for muscle definition for ectomorphs - DAY 1


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 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
Extra virgin olive oil TOT 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, skinless 150g, 165,0kcal
Lettuce 100g 18,0kcal
Wheat bread 75g, 199,5kcal
Extra virgin olive oil TOT 20g, 180,0kcal

Example diet for muscle definition for ectomorphs - DAY 2


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 2% 125g, 76,3kcal
C 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
Extra virgin olive oil TOT 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
Sea bass fillet in a pan
Sea bass, various species 150g, 145,5kcal
radicchio 100g 23,0kcal
Wheat bread 75g, 199,5kcal
Extra virgin olive oil TOT 20g, 180,0kcal

Example diet for muscle definition for ectomorphs - DAY 3


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 2% 125g, 76,3kcal
Kiwi 200g, 122,0kcal
Hazelnuts 10g, 62,8kcal
Lunch, about 35% kcal TOT
Boiled lentils, with oil and salt
Dried lentils 120g, 390,2kcal
Grated Parmesan cheese 10g, 39,2kcal
Wheat bread 100g, 266,0kcal
Extra virgin olive oil TOT 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
Precooked polenta 100g, 183,0kcal
Egg white omelet
Egg whites 200g, 96,0kcal
arugula (rocket salad) 100g 25,0kcal
Wheat bread 75g, 199,5kcal
Extra virgin olive oil TOT 25g, 235,0kcal

Example diet for muscle definition for ectomorphs - DAY 4


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 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
Extra virgin olive oil TOT 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, skinless 150g, 166,5kcal
Lettuce 100g 18,0kcal
Wheat bread 75g, 199,5kcal
Extra virgin olive oil TOT 20g, 180,0kcal

Example diet for muscle definition for ectomorphs - DAY 5


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 2% 125g, 76,3kcal
C 200g, 94,0kcal
almonds 10g, 57,5kcal
Lunch, about 35% kcal TOT
Rice with eggplant
Brown rice medium-long grains 100g, 362,0kcal
zucchini 100g, 16,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Wheat bread 100g, 266,0kcal
Extra virgin olive oil TOT 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
Extra virgin olive oil TOT 15g, 135,0kcal

Example diet for muscle definition for ectomorphs - DAY 6


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 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
Extra virgin olive oil TOT 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
Precooked polenta 100g, 183,0kcal
Milk flakes
Low-fat cottage cheese, 2% 200g, 172,0kcal
arugula (rocket salad) 100g 25,0kcal
Wheat bread 75g, 199,5kcal
Extra virgin olive oil TOT 25g, 235,0kcal

Example diet for muscle definition for ectomorphs - DAY 7


Breakfast, about 15% kcal TOT
Reduced fat milk 300ml, 150,0kcal
Rusks 50g, 213,0kcal
Snack, about 10% kcal TOT
Low-fat milk yogurt 2% 125g, 76,3kcal
Apple, with peel 200g, 96,0kcal
Dried walnuts 10g, 61,2kcal
Lunch, about 35% kcal TOT
Polenta with mushrooms
Precooked polenta 200g, 366,0kcal
Champignon mushrooms 100g, 22,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Wheat bread 100g, 266,0kcal
Extra virgin olive oil TOT 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 yellow fin tuna 150g, 162,0kcal
Lettuce 100g 18,0kcal
Wheat bread 75g, 199,5kcal
Extra virgin olive oil TOT 20g, 180,0kcal

Audio Video Example diet for muscle definition for ectomorphs
add a comment of Example diet for muscle definition for ectomorphs
Comment sent successfully! We will review it in the next few hours.