Example diet for the mass for endomorphs

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Louise Hay
@louisehay
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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.


Diet for gaining muscle mass

The diet to increase mass is a diet aimed at increasing muscle hypertrophy; the diet for the mass constitutes, together with training and recovery, the only way to increase the weight while keeping the fat mass constant - Fat Mass.
However, the diet to gain mass (and not only this one ...) should NOT be UNIFORMED, due to the high multiplicity of specific and subjective variables. Often, with the same diet, we witness totally different metabolic reactions; therefore, with the same expenditure and with similar dietary patterns, some subjects respond very well to the stimulus while others almost not at all! By virtue of this individual variability, many believe that the best interpretation is CONSTITUTIONAL since, observing the various case studies, some anthropometric details seem to recur with considerable frequency and are correlated to the positive or negative response to the diet.


Classification of the somatotype: the endomorph

In 1940, Sheldon grouped and distinguished 3 somatotypes with specific anthropometric and behavioral characteristics; as already specified for the ectomorph's diet, with regard to the emotional and / or sociological aspect I totally avoid expressing any judgment, but 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 admit to note that there is a certain statistical correlation.
Below we will present a case of a diet to increase muscle mass suitable for an endomorphic somatotype, that is, that subject characterized by: narrow shoulders and wide hips, low density body (high fat mass - tendency to accumulate fat), normal morphological type , muscles difficult to evaluate and, usually, on average hypertrophic, viscerotonic (for more information, 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 Bulking Diet for Endomorphs

Generally, the bodybuilder endomorph in the bulking phase manifests one major difficulty, namely the "clean" increase in lean mass. Keeping fat mass constant and increasing muscle mass, for an ectomorph, means adopting a STEP food strategy; it starts with a NORMOcaloric and balanced scheme (in which compliance and metabolic reactions are assessed), and then corrects it on the basis of anthropometric evidence (increase or reduction in circumferences, weight and adipose panniculus). Personally, when dealing with the increase in mass for an endomorph, I believe that it is extremely important to take care of the training schedule; more than nutrition, it will make a difference in the clean increase of muscle mass. As regards the diet, however, it should be remembered that "probably" the hormonal stress on insulin is already autonomously effective and does not require the use of high doses of carbohydrates for the consequent anabolic activation; far from it! It will be the dietician's concern to partially dissociate meals in order to reduce liposynthesis and the consequent fat deposit, while maintaining a good muscle amino acid up-take.
The cardinal principles of the muscle mass diet for endomorphs are:

  1. TOTAL energy increase of up to 10% compared to a normocaloric diet with a tendency to respect the lower limits of caloric expenditure
  2. Protein coefficient * kg of physiological and NOT real weight of 1,5g (it should not be necessary to increase the protein intake compared to a balanced diet to promote hypertrophy)
  3. Energy fraction of lipids equal to 25%
  4. Sufficient carbohydrate intake to support training and well distributed in the initial phase of the day
  5. If necessary, dissociate carbohydrates from proteins in afternoon and evening meals
  6. Distribution of meals that enhances breakfast and mid-morning snack and decreases until dinner

NB. It may be useful, even in the bulking phase, to undertake a small aerobic physical activity protocol preparatory to the muscle definition phase.
WARNING! To avoid any misunderstanding, I intend to clarify that: if, by applying the aforementioned changes, the results desired in the initial planning are NOT concretely revealed, it becomes necessary to identify the element hindering growth BUT, in no case, to increase recklessly (or, as often happens, by trial and error) 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 dietary proteins ... and not only those with a high biological value (animal origin), since also vegetable ones (especially cereals and legumes (but also those of fruit and vegetables) are digested and absorbed. The only limiting agents "could" be: excess dietary fiber, a gastric secretion disorder called hypochlorhydria, a deficiency (always pathological) of digestive enzymes.
I believe that there are no useful supplements in the diet for the mass of the endomorph, even if the use (justified by organizational reasons) of replacement meals could be allowed.



Example

  • High school student - 5th year; he trains 4 times a week with a mixed table, aerobic (20 'at the beginning and 20' at the end) and anaerobic to increase hypertrophy.
Gender M
Age 18
Height cm 168
Wrist circumference cm 18,1
Constitution Robust
Height / wrist 9,3
Morphological type Brevilineo
Weight kg 80
Body mass index 28,4
Physiological body mass index desirable 24,9
Desirable physiological weight kg 70,3
Basal metabolism kcal 1754,3
Physical activity level coefficient Lightweight, yes 1,55
Energy expenditure kcal 2719,1
Diet NORMOcaloric 2720Kcal
Lipids 25% 680kcal 75,6g
Protein 1,5g / kg * real weight 421,8kcal 105,5g
Carbohydrates 59,5% 1617,3kcal 431,3g
Breakfast 25% 680kcal
Snack 5% 136kcal
Lunch 35% 952kcal
Snack 10% 272kcal
Price 25% 680Kcal

Mass Diet Example for Endomorphs - Day 1




Breakfast, about 25% kcal TOT
Boiled rice
White rice, short grain 90g, 322,2kcal
Cottage cheese with a creamy consistency 100g, 98,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
Apple, without peel 500g, 240,0kcal
Lunch, about 35% kcal TOT
"Dense" purée of beans (without skins) with pasta
Dried beans 90g, 279,9kcal
Dry pasta 90g, 320,4kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Grilled pork chop
Pork chop, lean meat 200g, 254,0kcal
Lettuce 200g, 18,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 90g, 239,4kcal

Mass Diet Example for Endomorphs - Day 2


Breakfast, about 25% kcal TOT
Boiled pasta
Semolina pasta 90g, 320,4kcal
Ham 50g, 107,5kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
Pere 500g, 290,0kcal
Lunch, about 35% kcal TOT
"Dense" purée of chickpeas (without skins) with rice
Dried chickpeas 90g, 300,6kcal
White rice, short grain 90g, 322,2kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Tuna steak
Fresh tuna, yellow fins 200g, 216,0kcal
radicchio 200g, 23,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 90g, 239,4kcal

Mass Diet Example for Endomorphs - Day 3


Breakfast, about 25% kcal TOT
Boiled rice
White rice, short grain 90g, 322,2kcal
Natural tuna, drained 50g, 64,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
Kiwi 400g, 244,0kcal
Lunch, about 35% kcal TOT
"Dense" puree of peas (without peels) with paste
Dried peas 100g, 306,0kcal
Dry pasta 90g, 320,4kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Ricotta Fresca
Semi-skimmed milk ricotta 200g, 276,0kcal
arugula (rocket salad) 200g, 25,0kcal
Extra virgin olive oil 10g, 90,0kcal
Wheat bread 90g, 239,4kcal

Mass Diet Example for Endomorphs - Day 4


Breakfast, about 25% kcal TOT
Boiled pasta
Semolina pasta 90g, 322,2kcal
bresaola 60g, 105,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
oranges 500g, 252,0kcal
Lunch, about 35% kcal TOT
"Dense" puree of lentils (without skins) with rice
Dried lentils 90g, 292,0kcal
White rice, short grain 90g, 322,2kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Egg white omelet
Chicken egg whites 450g, 216,0kcal
Valerian 200g, 21,0kcal
Extra virgin olive oil 20g, 180,0kcal
Wheat bread 90g, 239,4kcal

Mass Diet Example for Endomorphs - Day 5


Breakfast, about 25% kcal TOT
Boiled rice
White rice, short grain 90g, 322,2kcal
Cottage cheese with a creamy consistency 100g, 98,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
Apple, without peel 500g, 240,0kcal
Lunch, about 35% kcal TOT
"Dense" purée of beans (without skins) with pasta
Dried beans 90g, 279,9kcal
Dry pasta 90g, 320,4kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Veal steak
Loin of veal 200g, 232,0kcal
Lettuce 200g, 18,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 90g, 239,4kcal

Mass Diet Example for Endomorphs - Day 6


Breakfast, about 25% kcal TOT
Boiled pasta
Semolina pasta 90g, 320,4kcal
Ham 50g, 107,5kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
Pere 500g, 290,0kcal
Lunch, about 35% kcal TOT
"Dense" purée of chickpeas (without skins) with rice
Dried chickpeas 90g, 300,6kcal
White rice, short grain 90g, 322,2kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Baked sea bass
Sea bass, various species 200g, 194,0kcal
radicchio 200g, 23,0kcal
Extra virgin olive oil 20g, 180,0kcal
Wheat bread 90g, 239,4kcal

Mass Diet Example for Endomorphs - Day 7


Breakfast, about 25% kcal TOT
Boiled rice
White rice, short grain 90g, 322,2kcal
Natural tuna, drained 50g, 64,0kcal
Extra virgin olive oil 15g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 5% kcal TOT
Kiwi 400g, 244,0kcal
Lunch, about 35% kcal TOT
"Dense" puree of peas (without peels) with paste
Dried peas 100g, 306,0kcal
Dry pasta 90g, 320,4kcal
Parmesan 10g, 39,2kcal
Extra virgin olive oil 20g, 135,0kcal
Wheat bread 30g, 79,8kcal
Snack, about 10% kcal TOT
Fruit juice 250ml, 132,5kcal
Rusks 35g, 149,1kcal
Dinner, about 25% kcal TOT
Milk flakes
Cottage cheese with a creamy consistency 200g, 196,0kcal
arugula (rocket salad) 200g, 25,0kcal
Extra virgin olive oil 20g, 180,0kcal
Wheat bread 90g, 239,4kcal

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