Nutrition for mesomorph

Anyone with a mesomorphic body type can be called lucky. The somatotype is between the extreme types - and, and is the golden mean of their qualities and characteristics. A mesomorph can easily lose fat, but under certain conditions it is just as easy to lose fat, but it also loses it more easily.

To reduce subcutaneous fat during endurance work (when losing weight and), you can consume amino acids, and avoid simple carbohydrates and fats in supplements.

Training for mesomorph

Since mesomorphs easily gain muscle mass, training can be performed in muscle growth mode 8 to 12 reps.
If the goal of training is relief, reducing fat mass, then you can work in endurance mode more than 12 repetitions.

In both cases, a mesomorph will not need much effort and time to achieve a good result.

Mesomorph program for a week

Day 1 (legs, shoulders)

Day 2 (back, chest)

Day 3 (biceps, triceps)

Extension of arms from the lower block from behind the head.

Athletes with a mesomorph somatotype almost never have problems gaining weight. Bodybuilders must adhere to general nutritional principles and a specific training program. For better development, mesomorphs must perform fast movements and work with heavy weights. You can read more about programs for training mesomorph women in a separate article.

Key principles of nutrition for mesomorphs

It is important to always control your diet in order to achieve really good results. The diet should not be too strict, but the content of simple carbohydrates and fats should be reduced within reasonable limits.

Focus on protein-rich foods, which will help accelerate muscle growth and burn fat more effectively. Treat dairy products with caution, especially if they contain a high percentage of fat.

You should always get up from the table with a slight feeling of hunger, without allowing yourself to be completely full. Eat up to five to six times every few hours, and be sure to do it in small portions.

Drink up to two liters of clean drinking water daily, but always without gases. Liquid helps the body maintain metabolic processes, that is, they never stop.

In the evening, do not eat two to three hours before going to bed, as by this time your metabolism begins to fall asleep, and everything you eat will be deposited in problem areas.

Drying food

During drying, mesomorphs should adhere to a number of rules, some of which overlap with those listed above. First of all, never skip breakfast and eat small portions. In the first half of the day, you need to eat most of your daily diet, and it is also important to avoid alcoholic beverages and any fast food such as fast food or chocolate bars. Additionally, start taking vitamin complexes.

Grocery list

Mesomorphs during the drying period need to focus on certain foods:

beef, chicken and other lean meats;
fish of different varieties;
eggs (preferably without yolks);
dairy products with minimal fat content;
oat bran, nuts, lots of vegetables (rich in dietary fiber;
any seafood.

We count calories

Calculate the calorie content of your diet using the simplest formula: body weight in kilograms multiplied by 28-30 kcal. Subtract 500 kcal from the resulting number, and you will get your calorie content for drying a mesomorph. It is necessary to add the following composition of BJU to your diet:

2.5-3 g of protein per kilogram of weight;
0.4-0.9 g of fat per kilogram;
Carbohydrates for the remaining calories.

You should boil all of the listed products, cook in a double boiler or bake in the oven. It is important to train at sufficient intensity to speed up the drying process.

Nutrition for mass

When mesomorphs gain muscle mass, training plays the most important role, but nutrition cannot be neglected either. You can find out what foods will help you gain muscle mass from our other article. The training should be quite extensive and long, and you should work with maximum weights.

In general, it is not difficult for a mesomorph to gain muscle mass, and the content of subcutaneous fat almost does not increase.

Diet

The diet for a mesomorph when gaining muscle mass should be something like this:

before breakfast, a glass of water with honey;
for breakfast, porridge with milk, a banana, a couple of boiled eggs;
then for a snack, boiled lean pork with potatoes, as well as a portion of vegetable salad;
for lunch, green soup, eggs, durum pasta with beef;
for an afternoon snack, chicken breast with rice (preferably brown), vegetable salad with eggs;
dinner may include boiled fish, vegetables and deviled eggs;
before going to bed, cottage cheese with walnuts and honey, as well as a glass of kefir.

Calorie content

Calculate calorie content using the above formula (weight * 28-30 kcal) and add another 500 kcal to the calorie content. At the same time, per kilogram of body weight there should be 2-3 g of protein, mainly of animal origin, and also focus on carbohydrates.

The ratio of BZHU can be something like this:

carbohydrates - up to 50%;
proteins - up to 40%;
fats - from 10 to 20%.

Nutrition for weight loss

The general principles of nutrition for weight loss in mesomorphs are not very different from the diet for cutting. It is important to have up to six meals a day, including a number of products in your menu:

Low-fat cottage cheese. Eat up to 200 g of it per day. The product contains pure protein and calcium, without which you will never lose weight. You can add unsweetened and low-fat yogurt to cottage cheese.
Chicken breast, baked or boiled. Eat them up to twice a day or more often, combining them with vegetable salads.
Boiled beef. It is better to eat lean meat, boiling it with spices and eating it with vegetables.
Eggs. Nutritionists are actively arguing about the benefits of yolk to this day. We recommend eating no more than three whole eggs per day, and without yolks you can eat up to six eggs daily.
Buckwheat with beef, as well as pilaf with chicken. They are very nutritious and especially useful on training days.

When planning your diet, do not forget to drink enough clean drinking water per day.

Who is Mesomorph?

Mesomorph is a body type ideally suited for bodybuilding. Those with such a physique can be called lucky, because nature itself gave them athletic forms. The mesomorphic type is characterized by the following features:

Proportional, athletic body.
Strong muscular skeleton, dense muscle tissue, large bones.
Broad shoulders and chest, narrow waist, elastic belly.
The minimum amount of fat layer is evenly distributed throughout the body.
Predominance of musculoskeletal tissue.
Fast metabolism.
The ability to quickly gain muscle volume.

H This is the difference between a mesomorph and an ectomorph and an endomorph.

The difference between these three body types is not only in bone structures, but also in the body's ability to grow muscle mass, the ratio of fast and slow fibers, the body's tendency to accumulate subcutaneous fat and its distribution.

For example, a mesomorph needs to train only once a week to maintain his physical shape, while an ectomorph needs to train 5 times a week and carefully monitor his protein intake and the amount of carbohydrates in order to gain muscle mass. An endomorph has a good tendency to accumulate subcutaneous fat, so he should carefully watch not the amount of protein, but the consumption of complex carbohydrates, since in order to be in shape, he needs to constantly maintain a strict low-carbohydrate diet. But he has no problems with gaining weight.

Most of us have a mixed body type. For example, a mixture of mesomorph-ectomorph or endomorph-mesomorph. These are the two most common categories of people. You need to be careful when training for this body type. Only with proper nutrition and exercise can you influence the structure of your body.

How can you determine which body type your body specifically belongs to? Let's look at each type separately.

Ectomorph- This is a thin body type with narrow shoulders and thin, elongated bones, and is above average height. This type is characterized by a high metabolism, which does not allow you to gain enough muscle mass. It simply burns what enters the body, producing a large amount of energy, which significantly exceeds the daily number of calories. In order for training to bring results, it is necessary to draw up a program taking into account the characteristics of the body and select the right nutrition for the ectomorph.

E ndomorph – This is the opposite type of ectomorph. It is characterized by wide bones and low limbs. This type has a very slow metabolism, so it does not waste the incoming amount of energy, which subsequently accumulates in subcutaneous fat pockets. In his case, you do not need to monitor the gain of muscle mass, but, on the contrary, focus on losing excess fat deposits, which requires intense training.

Mesomorph– this is a bodybuilder’s physique with good physical proportions, a powerful bone frame, and dense muscles. Any training benefits this type: muscle mass is gained quickly, and there is practically no fat layer.

Nutrition for mesomorphs.

Let's consider the nutrition of a mesomorph. The most important thing is to choose the right balance of nutrients, distribute the amount and volume of daily nutrition. Using the example of a standard mesomorph, let’s look at the correct diet:

Height - 185 cm, weight – 90 kg, during training 3–4–5 once a week. For such intensity and amount of energy expended it is necessary: 2 g protein per kg of body weight, carbohydrates - 4 gr on 1 kg body weight, fat – 0.5 grams per 1 kg. In the end, let's see what we get:
1. protein – 180 g per day
2. carbohydrates – 360 g per day
3. fats – 45 grams per day
After compiling a nutrition table and training system for yourself, you need time for a visible process. Practice from 1 to 3 months, look at the condition of your body, at the behavior of subcutaneous fat. Based on the results, add protein to your diet or reduce carbohydrates, but not dramatically. You can increase the amount of protein up to a maximum 2.5 g per day. If it is more, you will overload your internal organs (liver and kidneys), and this will negatively affect your health.

Nutrition for mesomorphs for weight.

In terms of weight gain, mesomorphs are very lucky. Even if a person with such a physique has never trained, or has had a very long break, the percentage of muscle mass in his body already exists at the genetic level and is practically unchanged, unless, of course, he is starving. Therefore, there will be no problem with gaining muscle mass. We indicated the amount of protein, carbohydrates and percentage of body fat during weight gain in point No. 3 “ food for mesomorph" which describes how to maintain muscle mass for this body type. To increase muscle mass, lean on complex carbohydrates, but gradually, without sudden loads, no more 5–6 gr on 1 kg weight.

Mesomorph is the most suitable body type for competitive bodybuilding. They easily gain lean, high-quality muscle mass, while the amount of subcutaneous fat does not increase. You can get acquainted with other types in the article “ Body types«.

The mesomorph’s body responds very well to training, which is manifested in the rapid growth of mass, strength and endurance. But like all body types, the mesomorph has its own characteristics that need to be taken into account:

It is necessary to systematically change the training program, it is advisable to do this at least once a month. Changing training days, number of approaches and repetitions, changing working weights, etc. will give the muscles “new stress” and will not allow them to get used to the “training monotony”, which will have a positive effect on weight gain.
Aerobic exercise should be kept to a minimum. If they are all included in your program, they should be used as part of the warm-up.
The training should be moderately intense, its duration should be within 1.5 hours, the number of exercises should be 5-7, sets – 3-4, repetitions – 8-12.
It is necessary to pay special attention to the psychological factor. Due to the fact that mesomorphs can achieve excellent results in a relatively short time, they often quickly “relax” (begin to disrupt their diet, diet, skip workouts), counting on the fact that such progress will always occur, which is why they cannot realize your genetic potential 100%. Conversely, those inspired by progress begin to train even more and more intensely, which leads to the effect of overtraining, a training plateau (stagnation), or injury.
You need to pay special attention to nutrition and sleep. Sleep duration should be at least 9 hours. Nutrition should be balanced and varied. The amount of protein consumed is 2 grams per kilogram of body weight per day. Complex carbohydrates are the basis for getting the calories you need. Fast carbohydrates can be consumed in the morning and before training.

Mesomorphs- one of the body types in bodybuilding. It is generally accepted that the mesomorphic type is between the ectomorph and the endomorph. It was researched and isolated by an American professor from Harvard, William Sheldon.

The classic mesomorph is a typical Hercules with an excellent bone structure and muscular physique. Such athletes have a massive head, powerful broad shoulders and a large chest. Mesomorphs also have excellent thighs and muscular arms.

As for the amount of subcutaneous fat, it is minimal in mesomorphs. People with this body type gain muscle mass very easily, just like endomorphs, but the fat layer remains almost unchanged.

It is believed that mesomorphs are the most suitable type of athletes for bodybuilding. People gain mass quickly and then convert it into quality muscle.

The rate of muscle development depends solely on the correctness of the training program and the chosen diet. Strength indicators can also grow at a very fast pace. But here you need to take into account the individual physical characteristics of each athlete.

Along with basic exercises that promote muscle growth, you should also pay attention to isolation exercises. They will help you get a high-quality relief look, as well as detail the muscle fibers.

As mentioned above, mesomorphs can simultaneously work on gaining weight and drawing relief. Therefore, it results in a simultaneous increase in pure muscle mass.

To successfully gain beautiful and sculpted muscles, a mesomorph needs to perform exercises that use high intensity loads. Try to use the working weight so that you can perform about 8-12 repetitions for each muscle group.

For the abdominal press you need to do from 16 before 25 repetitions for 1 approach. As for rest between sets, you can vary the interval 30s-2minutes.

Each workout should begin with a good muscle warm-up to work all muscle fibers. After this, you need to work out weak muscles, lagging muscles, and then perform more complex exercises.

It is much easier for a mesomorph to achieve success in bodybuilding than for an ectomorph or endomorph. This type of athlete does everything surprisingly easily and simply.

However, as you yourself understand, having only genetics and desire is not enough. You also need to train properly.

To achieve the desired result in bodybuilding, you need to overcome a long, difficult journey of working on yourself: training, nutrition, lifestyle, developing the right views on sports, etc.

Diversity is the path to success

Mesomorphs must constantly change their training program: the number of repetitions, the duration of rest, alternate exercises, change basic exercises, use a wide variety of isolation sets, etc.

According to research results, the following combination can show good results in bodybuilding for mesomorphs: 30 days of intense exercise, then 15 days of light training.

Such a system will help to increase strength indicators, as well as build muscle mass, and prepare the body to work with new weight.

If your goal is to build muscles, then you should reduce aerobic exercise, but do not eliminate it completely. For example, running long distances can have the opposite effect. However, for some mesomorphs, sprinting can be a great way to simultaneously develop the hips and calves.

In fact, mesomorphs need to run 2-3 times a week, spending 25-35 minutes on training. This is exactly the time that will help you in the fight against fat deposits. It is extremely important to maintain the functioning of the heart muscle under all loads. You can read how this is done and why it is needed.

Aerobic exercise

If your goal is to increase muscle mass, then you should be very careful with the choice of aerobic exercises. Each of them, as you understand, has a fat burning effect in different ways. One will help you lose excess weight, and the other will be aimed at reducing overall body weight.

As a mesomorph, you should generally reduce your aerobic exercise and cardio exercise to a minimum. Although, it is not uncommon to find a mesomorph who combines both aerobics and bodybuilding.

It would be preferable to use an exercise bike or step platform. About 2-3 times a week, half an hour per workout.

A typical mistake of beginners with a mesomorphic type is to give their all in training, as endomorphs do. The fact is that it is very easy for a mesomorph to get sculpted muscles; he does not need to use such complex training systems as an endomorph.

But there is another side to the coin - muscle mass. If you pay a lot of attention to cardio and increase the duration of training, then the mesomorph’s body will not be able to fully recover for the next session.

This approach is fundamentally wrong. The intensity of the load in bodybuilding is wonderful, but you always and everywhere need to know the limit so as not to cross the boundary line. And this, as you know, concerns not only the gym.

If an athlete with a mesomorphic body type uses training schemes like an endomorph or an ectomorph, the result can be injury or long-term muscle stagnation.

Sample training program

Monday.

Bench press on a horizontal bench 5 to 10.
Dumbbell flyes lying on a bench 5 to 12.
Pull-ups on the bar with a wide grip 4 to 8.
Barbell squats 5 to 8.

Tuesday is rest. Wednesday.

Bent-over barbell rows 3 to 9.
Standing overhead barbell press 4 to 8.
Standing dumbbell raises 4 to 8.
Standing biceps curl 4 to 8.
Exercise for biceps with dumbbells 5 to 8.

Thursday - rest. Friday.

French press on a horizontal bench lying 5 to 8.
Dips 3 to 8.
Hyperextensions 4 to 10.
Leg raises on the bar (hanging) 3 to 15.

Saturday and Sunday - rest.

Rules, rules, rules...

Remember - no ondo-types during training. The more often you change the scheme, the better. Don't be afraid to set goals, objectives, and experiments. Beware of something else - muscle addiction, as a result of which muscle stagnation may develop.
Be sure to include “” (aka basic) in your workout. This set will help shape your figure, and the mesomorph body responds well to this type of exercise.
For example, you train your hips. It is imperative to start training with, in order to stretch all muscle fibers. Next up are squats with a barbell. After this, you perform either a leg press, or a hack squat, or a leg extension on a Roman chair. Do the same with the rest of the muscle groups.
When training the hamstrings of your quadriceps, start with straight-legged rows. Finish your workout with some formative exercise (for example, Roman chair leg curls).
For mesomorph lower legs, the most effective exercises can be standing calf raises.
An excellent combination is to train intensely for about 4 weeks, then rest for 1 week while training with lighter weights.
Monitor your carbohydrate and protein intake. For convenience, you can use an online calculator.
The body of a mesomorph is designed in such a way that it is enough to just add a little protein and fat to your diet, and both strength and mass will immediately increase.

If your strength increases, but your mass remains the same, it’s okay, this is how normal weight gain should occur. There should be no sudden jumps, jerks or weight changes. After all, your goal is not just to be bigger, but also to gain quality muscles. You don't want to look like a big, unwieldy closet, do you?

Diet

Now let's talk about the nutrition of mesomorphs. People with this body type need to eat at least 6 times a day, and the interval between meals should be no more than 2-2,5 hours.

It is advisable to consume mesomorph per day 1,5-2 grams of protein per 1 kg of body weight. However, as statistics show, with an increase in muscle mass, there is a need for a percentage increase in protein. And now you don't need 2 grams, and 2,2-2,4 grams of protein.

Before training, be sure to pay attention to the intake of carbohydrates with a low GCI (glycemic index). This includes potatoes, black bread, pasta.

Due to the long digestion of this type of carbohydrates, the body maintains a stable level of an important hormone - insulin. It is thanks to him that you can get an additional increase in muscle mass, not fat.

Can be consumed directly through 5-20 minutes after the end of the training, a protein shake. Of course, this requires additional expenses and investments, but the result will be visible! In addition, the cocktail will help you recover faster.

As for the daily diet, the percentage is as follows: proteins 35% , carbohydrates 45% , the rest 20% - fats.

Sample diet

1st meal- breakfast.
Ingredients: 1 glass of milk with a bun (you can use juice or tea).

2nd meal.
Ingredients: 2 boiled eggs, 200 g of sea fish, black bread, fruit.

3rd meal- dinner.
Ingredients: 1 bowl of soup, 150 g of meat salad with vegetables, juice.

4th meal- afternoon snack.
Ingredients: bread with butter (or bread with honey), a glass of milk.

5th meal- dinner.
Ingredients: boiled chicken, rice porridge, hard cheese, bun.

6th meal- before bedtime.
1 glass of milk with a bun.

Often mesomorphs can increase their strength indicators, build muscle mass, while maintaining the same body weight. Remember that high-quality, defined muscles are gained much faster when your body fat level is kept below 16% (men) and 22% (women).

Best regards, Georgiy.