Nutrition and training for mesomorphs

1. Leg extensions in the simulator 4 sets of 10-15 repetitions
2. Squats with a barbell 4 x 8-12
3. Leg press in the simulator 4 x 8-12
4. Lying leg curls in the simulator 4 x 8-12
5. Standing calf raise 5 x 8-12
6. Crunches 4 x 30-50

Wednesday | Chest, shoulders, triceps

Don't forget about cardio, 10 minutes, and before each exercise, do 1-2 sets with light weights of 20 repetitions.

1. Bench press 4 x 8-12
2. Lying dumbbell flyes 4 x 10-15
3. Dips to failure
4. Standing barbell press 4 x 8-12
5. Lifting dumbbells through the sides 4 x 8-12
6. Arm extensions in a standing machine 5 x 8-12

Friday | Back, biceps, abs

Don't forget about cardio, 10 minutes, also do 1-2 sets with light weight before each exercise in 20 repetitions.

1. Deadlift 4 x 10-15
2. Pull-ups with weight 4 x 8-12
3. Bent-over dumbbell row 4 x 8-12
4. Standing barbell curls 3 x 8-12
5. Standing dumbbell curls 3 x 8-12
6. Lying leg raises 4 x 30-50

Watch a video on the topic, training and nutrition program for mesomorphs.

We can talk for a long time about the diet and training program for mesomorphs. These people were “born in a shirt”: the body type they have is the most suitable for bodybuilding. Why is that? Mesomorphs have the broadest shoulders and chest, they have powerful muscles in the legs and calves, and the arms of athletes are muscular. The body is responsive to the recruitment of muscle fibers. It easily allows you to get rid of excess fat. The fact is that in a mesomorphic body type, the amount of fat is generally close to the minimum limit. You can boldly and without any hesitation declare: mesomorphic bodybuilders easily gain lean muscle mass. Strength indicators are high, rapid muscle growth. And this is especially noticeable when the nutrition is chosen correctly, and the training is striking in its thoughtfulness. How to achieve this? We’ll talk in this article, so whoever is interested in the fate of mesomorph athletes – stay, it will be interesting!

There should be diversity!

In principle, the key to success for mesomorphs is variety. So, both the diet and the training program should be incredibly diverse. There is no need to constantly give preference to the same foods, the same exercises over a long period of time. Experiment with the number of approaches and repetitions. Use a variety of sports supplements rather than sticking to the same ones. Vary the length of rest between sets. This week you can train for five days, and next week for two. There is real scope for imagination here, dear mesomorphic athletes! You can be quite creative in terms of working weights and inclination angles. Be sure to periodize your training. For example, the first week is hard, wear-and-tear. While the next one amazes with its lightness. Well, or three to four weeks of intense hard training, while the next two (or one) week will be easy. Elementary. In short, diversity is everything. The same goes for nutrition, which we'll talk about below, right now. Don't scroll past the page because there's a surprise below!

Mesomorph nutrition

As already mentioned, there should be variety in nutrition. We will not get tired of talking about this. This is especially at the peak of popularity for athletes with the body type in question. Therefore, vary the frequency of your meals to be every two hours. You should eat food at least five times throughout the day. There is no upper limit, because you can eat up to ten times a day depending on how you feel! The issue of daily caloric intake becomes important. If “KBZHU” is not an empty phrase for you, judge for yourself. To find out how many calories you should consume during the day, use the following formula:

Kcal = weight (in kilograms) x 30

You will receive a number that indicates the number of calories needed to maintain your body weight. Is the goal to gain muscle fiber? Add to the resulting amount the number of calories equal to five hundred. If such a need arises, more is possible.

Let's look at an example. A young man who weighs sixty kilograms should consume at least 1800 kcal during the day. To gain muscle fibers you will need 2300.

Here's a little secret. Mesomorphic athletes should eat a very varied diet. Give your muscles plenty of calories more often. Do you easily build muscle fibers? Don't you need to make efforts to get rid of fat? Try this life hack. Consume (consistently) 2.5 grams of protein per kilogram of body weight. Be it eggs, fish, meat, turkey, chicken, cottage cheese, milk. The carbohydrate component accounts for sixty percent of the total KBJU. Fruits, vegetables and water are relevant at any time. Use as much as you like. Fats are 15%.

3-day training program for mesomorph

Day No. 1: chest + back

• Bench Press – 3 sets/8 reps
• Dips – 3 sets/8 reps
• Incline Dumbbell Press – 3 sets/8 reps
• Pull-ups – 3 sets/8 reps
• Bent Over Rows – 3 sets/8 reps
• Lat Pulldown – 3 sets/8 reps

Day #2: Legs

• Squat 3 sets/8 reps
• Deadlift 3 sets/8 reps
• Leg press 3 sets/12 reps
• Lunges 3 sets/12 reps

Day #3: shoulders + arms

• Standing Barbell Press 3 sets/8 reps
• Seated dumbbell press 3 sets/8 reps
• Barbell Chin Row 3 sets/8 reps
• Barbell Curl 3 sets/8 reps
• Seated dumbbell curls 3 sets/8 reps
• French Bench Press 3 sets/8 reps

Mesomorph training

In order for a mesomorph to train most successfully, helping to build muscle fibers, it is necessary to pay enough attention to both basic and isolating exercises. They make it possible to give a high-quality type of relief, detailing the muscles. Athletes with this type of build can easily work in two ways at the same time: gaining weight and drawing relief. This has a direct impact on building pure muscle mass.

In order to achieve successful growth of both beautiful and sculpted muscle fibers, a mesomorph athlete should give preference to those exercises where the highest load intensity is used. Use a working weight that is sufficient to allow you to perform eight to twelve repetitions for each muscle fiber group. A separate conversation about the core muscles. For abs, you should perform between sixteen and twenty-five repetitions per set. Rest between sets ranges from thirty seconds to two minutes. Do not neglect an intensive warm-up to prepare the body, including all muscles in work. At the end of the warm-up, work out all the weak muscles that are lagging behind. Only after this move on to complex exercises. Speaking of variety, change up your workout routine every five (average: four to six) weeks of training.

The mesomorph is lucky. It is much easier for these athletes to achieve significant success in the path of bodybuilding than for ectomorphs or endomorphs who work tirelessly. Bodybuilders with a mesomorphic body type find everything easy and simple. However, as is clear, genetics and desire alone are not enough. You should train properly. To achieve your desired result in this sport (as in others, too), you must overcome the thorny path of working on yourself. This is a training regimen, nutrition, changes in lifestyle, gaining the right views on sports... Is it worth continuing?

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Male body types can be divided into: ectomorph, mesomorph and endomorph. According to Professor Sheldon, a woman’s figure should resemble a stringed musical instrument, and a man’s figure should resemble an inverted triangle. Broad shoulders, powerful chest, narrow hips. This somatotype corresponds to the body constitution of Hercules, the legendary mythical hero of the ancient Greek epic.

By the way, Roman gladiators also knew a lot about building a body, although they were separated from the definition of “mesomorph” by more than a dozen centuries. Apparently, the training program for mesomorphs was their main discipline.

The mentioned somatotype, among other things, is distinguished by a massive cubic head, strong muscles of the upper and lower extremities, as if created for fighting in the amphitheater arena. The subcutaneous fat layer is so thin that after a short development, their body will consist of only lean muscle mass, the ideal of a novice bodybuilder.

About training programs for mesomorphs

To be effective and increase volume, this somatotype requires frequent changes in the regimen, varying weights, sudden changes in the duration of training, the number of approaches and repetitions, and days in the gym. Changing the angles of body position when performing exercises is also of great importance. Long monotony will have a negative result.

Quite good results will be achieved by working with large muscle groups for 3-4 weeks. It will require increased physical exertion - barbell press, dumbbells, classic deadlifts, squats. In short, more than 30% of all muscles will be involved in the process. After this, a one- to two-week phase of lighter work will begin. Such a variation will have a beneficial effect on the growth of their volume and will help avoid stagnation.

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Aerobic training, designed to increase cardiac endurance and increase lung capacity, should not become a priority at this time. For example, distance running has a positive effect on the heart, lungs, liver, and blood vessels. Moreover, they burn a large amount of both excess and necessary calories, minimizing the subcutaneous fat layer, which can affect the smoothing of the relief and volume. Short sprinting is perfect for developing the hamstrings.

A twenty-minute run, with a warm-up before and a 5-minute cool-down after, no more than three times a week, is the best way to burn fat deposits. Sprinting is a pre-workout exercise that allows the heart to reach 60-80% of its operating range. You can find out your range as follows: 220 minus age and multiply by a factor of 0.6 and 0.8.

The abundance of sports equipment and exercise equipment will turn the head of any beginner. They grab onto everything at once, without thinking about planning, the principle of execution, as if at one time they want to become, if not Hercules, then certainly gladiators. But the first and second had time to rest and restore muscles.

Otherwise, the overtraining phase begins, when weight, physical indicators, and progress decrease. This kind of phenomenon is not new among beginners whose body is unprepared for strength training. The illusory ease of increasing biceps and the desire to repeat the exploits of the ancient Greek hero for a mesomorph will result in sprains, injuries, a cool attitude, and ultimately a loss of incentive. Everything is useful in moderation.

To ground

Since the regime is filled with intense power phases, it would be appropriate to consider that rest is a continuation of exercise. Muscle tissue is constantly stretched and torn. signal that a recovery process is needed and it is not advisable to continue training. The body needs 10 hours of sleep. In less time, the fabric fibers will not grow together.

Therefore, pumping every other day is an ideal training regimen. In addition, it should be recalled that muscle mass does not increase while in the gym, but precisely when a person rests and sleeps.

Based on the above, the following training program for mesomorphs is suggested.

The first day of the training focuses on the development of the delta and upper chest, such as:

• Deadlift 3 x 8 ()
• lifting the barbell while lying down 2 x 6;
• lifting the barbell while lying down with a positive angle of 3 x 6;
• lifting weights with a positive angle 3 x 8 – 12;
• overhead push through sides 3 x 8;
• Military press 3 x 8;
• lifting the body with a positive angle 3 x 10 – 12.

The second day works the delta and latissimus dorsi, for example:

• 3 x 15;
• deadlift 4-8 x 6 – 8;
• 3 x 6 – 8;
• lifting the barbell to the chin 3 x 8;
• dilution of weights in an incline 3 x 10;
• shrugs 3 x 10 – 15;
• reverse twist 3 x max.

The third day loads all 4 main muscle groups of the legs - the large, middle and small muscles of the buttocks, the anterior and posterior surfaces of the thigh, lower leg - calves, soleus, plantar, tibial and anterior deltoids.

The following training is provided:

• squat with the apparatus on your shoulders 4 x 6 – 8;
• kicking 3 x 10;
• leg bend in the simulator 3 x 12;
• lifting with weights on socks 3 x 10 – 15;
• overhead press 3 x 8;
• lifting dumbbells in front of you 3 x 8;
• 3 x max.

The fourth day loads the biceps-triceps, like this:

• curling arms with a curved barbell 4-8 x 6 – 8;
• dumbbell curl 3 x 8;
• on Scott's bench 3 x 10 – 12;
• French press 3 x 8;
• extension from behind the head 3 x 10 – 12;
• parallel bars push-ups 2 x 10 – 15.

It probably wouldn’t hurt to remind you once again that between training days there is a day of rest.

Of all those who visit gyms, only 5-10% of amateur athletes pay attention to their legs. The back of the thigh is the area that lags behind in working out the legs.

Example of a program for relief

The formation of relief is influenced by the thickness of the subcutaneous fat layer and the shape of the muscles. These two components are directly dependent on each other. If the first decreases excessively, the second also decreases. The body begins to break down protein from the muscles, making them less voluminous.

The classes are designed for mesomorphs and allow you to achieve positive results in building your relief in a short time.

• 3 x 8 – 12;
• straight bar squat 3 x 15;
• leg extension in the simulator 3 x 6 – 12 + pump;
• raising on toes in the simulator 3 x 8 – 12;
• Raising with arms turned 3 x 8 – 12;
• lifting dumbbells in front of you 3 x 8 – 12;
• lifting the barbell to the chin 3 x 8 – 12;
• twisting on a block 3 x 15 – 25.

Lesson 2:

• 3 x 15 - 12 plus pump - 15;
• dips on parallel bars 3 x max;
• lifting weights lying down 3 x 10 – 12;
• lying fly 3 x 12 – 12 plus pump;
• close grip bench press 3 x 12;
• French press 3 x 12;
• pulling up the upper block 3 x 12 + pump;
• reverse twist 3 x 15 – 25;
• twist 3 x 15 – 25.

Lesson 3:

• hyperextension to develop spinal erectors 3 x 15;
• deadlift 3 x 8 – 12;
• upper block thrust 3 x 8 – 12;
• lower block pull 3 x 8–12 plus pump;
• 3 x 8 – 12;
• arm curls 3 x 8 – 12;
• hammer grip 3 x 8 – 12 + pump;
• twist 3 x 15 – 25.

The construction of the relief is influenced by the execution technique. The most common mistakes: hunching your back while deadlifting, quickly lowering, reducing the range of motion. Namely, the negative phase affects the increase in triceps.

Where to start for a beginner

Visits to the gym should not turn into a preparatory phase for the formation of relief.

A beginner must have minimal physical training, such as:

• perform 50 push-ups and 15 pull-ups;
• run 2 km at any pace;
• daily stretching - bridge, splits;
• top and 50 times;
• classic deadlift, squat, soldier press.

A good preparation for physical activity is training with a high number of repetitions and light weights, alternating large weights with a small number of repetitions. The cycles are done every other day and are combined with exercises that raise your heart rate to speed up your metabolism.

The use of splits is controversial.

Breaking down into parts, working out a separate group, in particular, a triple spleen:

1. Triceps, back, deltoids, abs.
2. Biceps, chest, abs.
3. Legs, abs.

Some experts are inclined to believe that it will be a good school for a beginner, while others are of the opposite opinion.

It is also considered preferable to combine one or two multi-joint exercises with the same amount for one individual muscle: 5 sets of 12 repetitions.

It will be useful to change ultra-fast repetitions to a mass-gaining mode with slow movements and full amplitude: 1-2 multi-joint repetitions to accelerate metabolism and one to work an individual muscle.

A supplement would be, for example, fast walking or running 3-4 km. three times a week. It should be recalled that longer distances will only be harmful.

An example of a training program for a beginner mesomorph

Soon after gaining mass and strength, you should pay attention to working on isolation exercises, and the mesomorph program is perfect for this. Formative activities are complementary to the development of one specific group. To maintain their dry appearance, you should not exclude running short distances, swimming, brisk walking, and various team games.

Cardio training increases cardiac endurance, increases lung capacity, burns excess fat, increases heart rate, as a result of which a large amount of oxygen is absorbed and the body's metabolism accelerates. Externally, this will be reflected in relief and volume. But increased pumping also implies complete recovery after it. After passing the base, in which almost half of the large muscle groups are involved, at least two days of rest are required with a sleep duration of 8-10 hours.

Isolation exercises can be carried out, for example, in this form:

• first day – chest, triceps;
• ​second – back, biceps;
• ​third – legs, delta.

Of course, this is an approximate program; the athlete is free to select the task at his own discretion. But we should not forget that simultaneous training of two large muscle groups will only bring harm, but not benefit. Therefore, it is not advisable to combine the chest, back and legs, or the biceps with the deltoids. Working only with the triceps separately will not bring a positive result.

Following the principles of Joe Weider, it is necessary to plan not only training phases, but also individual sessions. The spread of strength, relief and exercises per week should alternate evenly.

Strength training ranges from 4 to 6 repetitions in each of 4 approaches, weight training is given 6-12 repetitions in 6 approaches, relief - 12-20 repetitions in 6 approaches. The number of approaches can be adjusted depending on the load, while it is necessary to do 1-2 warm-up and up to 6 drums.

It is important to observe rest - from 2 to 5 minutes, with a training duration of 60-90 minutes.

What you can do at home

Of course, exercising at home is very different from the gym, where there are all kinds of sports equipment and devices. Home exercises can only keep an amateur athlete in shape, nothing more. In any case, to build muscle mass you need a barbell, which you may not have at home.

The simplest base at home is a reverse grip horizontal bar. The biceps, naturally, will not increase in size as with professional equipment and aids, but still. For weights, you can use large plastic bottles with water, a backpack with bricks, and your own body is also worth something.

Exercise equipment at home can completely replace dumbbells. The most common exercise with them is lifting dumbbells with your hands turned outward. The negative phase occurs with an inward turn.

Such training for biceps will also be useful for a beginner planning to visit the gym for the first time.

Conclusion

The somatotype is ideal for building the figure of Hercules, you just need to train correctly. Good metabolism and thin subcutaneous fat are his strengths. But when performing the same tasks, stagnation, a decrease in strength and growth are possible, he needs variations in tasks.

Gaining weight is impossible without proper nutrition, when the number of calories received must be greater than those expended. And proper training does not mean that you need to lift more and more “iron” every day; it’s so easy to overtrain or even get injured. You need to be friends with the body, and not exploit it to the last.

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Envious representatives of other body types say that any exercise program is suitable for a mesomorph. Nature itself created these athletic people with well-growing muscles for bodybuilding. In just a couple of years, a mesomorph can achieve competitive conditions and successfully perform in classical bodybuilding. True, lifestyle adjustments and working with your own attitude are often required.

Mesomorphs have excellent muscle growth. They naturally gain weight well, and they are “drier” than endomorphs, with a minimal amount of aerobic exercise. Mass training for such athletes can be reduced to basic exercises. A bodybuilding split can also be used, especially if the athlete has enough time to do an hour-long workout 3 times a week. The fat layer is gained more slowly, even if you use a high-calorie diet.

Drying in mesomorphs is also easier than in endomorphs, and muscles are not lost as actively on a calorie deficit.

Disadvantages of mesomorphs

There may be individual imbalances in muscle development. Coaches often note banal laziness in their gifted players. Everything comes easy to a mesomorph, which is why he often does not fully invest in training.

Split for mesomorph

Classic training for 8-12 repetitions, in 4 working sets, is suitable, plus you can do 20-30 minutes of cardio 2-3 times a week to stay dry. Cardio can be done on a separate day or after an upper training session. You can rest for 1-2 minutes between sets.

Dropsets, supersets and other methods of increasing training volume should not be used by beginners in their first year of training. Others can gradually add them to their plan to “explode” the muscles to the fullest, and create enough incentives for growth.

Mesomorph training program

Day 1 (back, shoulders)

• Pull-ups on the bar (4 sets to failure);
  Bent-over barbell row (4×8-12 reps);
• Upper block thrust (4×8-12);
• Military press (4×8-10);
• Barbell row to the chin (4×8-10);
• Front dumbbell raises (4x8-12).

Day 2 (chest, arms)

• Incline Press (4×8-12)
• Incline Dumbbell Press (4×8-12)
• Dumbbell fly (2×8-12)
• Barbell curls (4×8-12)
• Exercise “Hammer” (4×8-12)
• Close-grip flat bench press (4×8-12)
• French press (4×8-12).

Day 3 (legs)

• Squats with a barbell (2 warm-up + 3 working sets of 10-12 reps);
• Leg press on a machine (3×8-12);
• Leg extensions on the machine (3×8-12);
• Standing calf raises (4×12-20).

For a natural athlete, it makes sense to stick to a three-day split, alternating strength training days with rest and recovery days.

Important: Other split options for mesomorphs are also possible. For example, many people prefer to train their legs and shoulders on one day, their back and biceps on another, and their chest and triceps on a third. This is logical, since it allows you to use smaller muscles along with large ones during basic exercises and “finish off” them with auxiliary movements. There is also an option when chest and biceps are done on one day, back and triceps on another, and shoulders and legs remain in one workout. It’s worth choosing something that allows you to recover better and allows you to grow.

Training for “drying” and “mass”

Training for a mesomorph for “mass” may contain several sets of basic exercises in strength mode. Many trainers believe that it would be better to combine, for example, power squats in the mode of 6 repetitions in 6 sets, with the addition of isolating exercises for individual muscles in 12 = 15 repetitions in 3-4 sets. It's best to experiment and see what your muscles respond to best. Without a doubt, in a “mass” diet, an excess of calories and high-quality food are important.

When cutting, it is better to leave the training as heavy as the body allows. Training hard while maintaining your working weights will help protect against catabolism, but when maintaining intensity due to diet becomes difficult, it is better to reduce the weights slightly.

A mesomorph is a person genetically gifted with an almost ideal physique for doing strength sports. His constitution is designed so that he has broad shoulders and chest, a narrow waist, a low percentage of subcutaneous fat and a predisposition to gain muscle mass. However, without careful work on yourself, all these prerequisites mean absolutely nothing. Training and nutrition for a mesomorph are the basis of the entire process of gaining muscle mass. This will be discussed in our article.

Nutritional Features

Mesomorph is an athlete with “strong” genetics. And, in most cases, genetics (especially if it is coupled with regular training in the gym, adherence to the general principles of a healthy diet and a fast metabolism) covers up minor errors in nutrition. We are talking about 10-20% of the total calories consumed per day. If the rest of your diet consists of healthy foods, you will not have problems with excess weight, cardiovascular system, skin condition and performance in training and in everyday life.

Diet selection

Having a small amount of unhealthy but very tasty food in your diet makes it psychologically easier for you to adhere to the principles of proper nutrition. You will not have breakdowns and constant irritability, you will steadily gain lean muscle mass. This approach to nutrition during weight gain is becoming very popular overseas. A popular diet is based on it (“if it fits your macros” - if it fits into your amount of macronutrients). It will be better if you do not go to extremes and eat fast food every day as part of this diet. It is best to get your 10-20% of “bad” calories with fresh fruit or homemade desserts. However, if this approach to nutrition does not appeal to you, you can make your diet entirely from healthy foods.

IIFYM (“if it fits your macros”) is the key point that distinguishes the nutrition of mesomorphs from the nutrition of endomorphs. Endomorphs have too slow a metabolism to afford such a luxury.

Carbohydrate intake

The amount of carbohydrates consumed per day also differs. A mesomorph can eat about 6 grams of carbohydrates per 1 kg of body weight without fear of gaining excess fat; for endomorphs this figure will be lower.

However, mesomorphs eat less carbohydrates than ectomorphs. The faster your metabolism, the more carbohydrates (including simple ones) you need to gain muscle mass. For an ectomorph weighing 60 kg, 600 grams of carbohydrates per day is the norm.

There is also a difference in the amount of protein. Mesomorphs are recommended to consume about 3 grams of protein per 1 kg of body weight for faster recovery. Then the mesomorph will be able to train more often and more productively, and the muscles will always be full and tough.

We keep the standard amount of fat – 1 gram per 1 kg of body weight. This will be enough for the normal functioning of all vital systems of the body, but will not create an energy surplus.



Optimal diet for a mesomorph

The most important macronutrient for a mesomorph is protein. Your recovery and the density of your muscles depend on it. The more sources of protein you contain in your diet, the better, so you will get all the necessary amino acids in sufficient quantities.

• Protein sources: chicken, lean beef, pork tenderloin, egg whites, dairy products, white and red fish, seafood, sports nutrition.

Carbohydrates are no less important. Well-being and performance depend on them. The main part of your diet should be carbohydrates with a low glycemic index, which will saturate you with energy for a long time. It is acceptable to take simple carbohydrates, but you need to know when to limit them. It is most optimal to use them during periods when the body needs a little “fuel” to stop catabolic processes - immediately after waking up or after strength training.

• Sources of carbohydrates:, brown rice, basmati rice, oatmeal, durum wheat pasta, potatoes, bread, vegetables, fruits.

Fats are also necessary for the normal functioning of the body. The emphasis should be on so-called unsaturated fatty acids or healthy fats. Taking them will help reduce cholesterol levels in the blood, prevent the development of atherosclerosis and other diseases of the cardiovascular system and normalize the functioning of the gastrointestinal tract. Fats are also of great importance for the entire endocrine system, as they are the “building material” for the production of sex hormones.

• Sources of fats: nuts, natural peanut butter, fish oil, vegetable oils, egg yolks, seeds.



Sports nutrition for mesomorphs

Sports nutrition is an excellent source of high-quality micro and macronutrients. It is designed to speed up your recovery and growth by increasing protein synthesis in the body. However, remember that these are only supplements and not a replacement for part of your diet. No supplement can replace high-quality natural food.

Let's figure out what sports nutrition products mesomorphs should consume and why they need it.

Protein

Protein is protein. Without protein, restoration and growth of muscle tissue is impossible. Mesomorphs need a fairly large amount of protein daily; it is extremely difficult to get that much from natural food alone. 2-3 protein shakes a day will solve this problem. When gaining muscle mass, it is best for mesomorphs to opt for whey protein. It has a good amino acid composition and is more or less affordable. It is also a good idea to buy a multi-component protein (a mixture of proteins with different rates of absorption) and take it between meals. Casein is best taken before bed; it will provide the body with amino acids slowly entering the bloodstream for 6-8 hours.

Creatine

Hundreds of studies have been conducted on the effectiveness of creatine. This confirmed its effectiveness in gaining muscle mass and strength. The mechanism of its action is this: it stores energy in the form of ATP molecules, which allows you to work with more weight and perform more repetitions. Another useful property is that it accumulates water in the muscles, making you look more massive and fuller. You can choose any form of creatine: monohydrate, nitrate, crealkaline, phosphate, etc. Choose one that won’t hit your budget too hard; the effect of all of them is approximately the same.

BCAAs

Three essential amino acids (isoleucine, valine) are the basis for the restoration and growth of muscle tissue. They are also found in natural foods, but if you really want to progress in the gym, it is advisable to take them as a supplement. The working dosage, which you can actually feel on yourself, starts with 30 grams. Optimal time to take: immediately after waking up and after training. At this time, catabolic processes predominate in the body. By taking BCAAs, you will stop them. This will increase protein synthesis and the secretion of growth hormone, since BCAAs do not provoke the release of insulin.

Vitamin-mineral complex

This is an indispensable product for any athlete. It is important to buy a complex in which the percentage of these micronutrients is not too high. The body does not need vitamin C in a dosage of 2500% of the norm; such a huge amount simply will not be absorbed. Of course, athletes require an increased intake of vitamins and minerals, but not that much. Vitamins B and D are of particular importance for athletes; they are responsible for the restoration of damaged muscle tissue and normalization of the hormonal system.

Pre-workout complex

This product contains all the necessary components to get the most out of your workouts. Conventionally, all active ingredients in them can be divided into two active groups: stimulants and components for performance and pumping. The group of stimulants includes caffeine, green tea extract, taurine, geranium extract and substances similar to it and other substances that affect the central nervous system. the second group includes: creatine, beta-alanine, agmatine, arginine, yohimbine, L-carnitine and much more. Taken together, all this will give you a boost of energy for a long, intense workout.

Chondoprotectors

Any chondoprotector (a drug for the prevention and treatment of joints and ligaments) is based on two components: glucosamine and chondroitin. Considering the intensity of training and the working weight in basic exercises for mesomorphs, taking this supplement on an ongoing basis is almost an urgent need, this way you will protect yourself from unwanted injuries.

1. Never skip breakfast. Breakfast should be hearty and high-calorie, its task is to energize you for the next 4-5 hours. If you don't have the appetite to eat a large amount of food in the morning, drink half a liter of water early in the morning on an empty stomach about half an hour before breakfast.
2. Drink more water. Nutritionists advise drinking one liter of water for every 30 kg of body weight. But for people actively involved in sports, this may not be enough. So you can safely multiply the resulting volume of water by 1.5, or even 2.
3. The more varied your diet, the better. There are many advantages: different amino acid composition (muscles receive more nutrients needed for recovery and growth), psychological relief (it is much easier to diet when each meal is different), no problems with the gastrointestinal tract.
4. Eat more fiber. Now, during the season of fresh fruits and vegetables, it would be a shame not to take advantage of this. In addition, fruits and vegetables are rich in vitamins, and vitamins from natural sources are absorbed by the body much better.
5. Plan your menu in advance. Prepare food in the evening and pack it in containers to take to work or school tomorrow. There is nothing better than food prepared with your own hands. When eating in public catering, you can never be sure of the quality and freshness of the food.
6. The bulk of complex carbohydrates should come from cereals. You shouldn't skimp on them. It is best to choose risk, buckwheat or oatmeal, which have undergone minimal processing. Polished cereals and “quick breakfast” options are not suitable for athletes; there is practically no benefit left in them, and the glycemic index is several times higher than that of unprocessed cereals.
7. Don't be afraid to have cheat meals. This will boost your metabolism even more; you won’t gain excess fat from this, but you will easily gain the glycogen you need for productive workouts. The best time to have a cheat meal (or several cheat meals) is after a leg workout. This way you will more than cover all energy costs, get rid of the feeling of exhaustion and recover faster.

Nutrition program for mass gain

We have roughly figured out what a mesomorph’s nutrition should be like to gain weight. To make it clearer, let’s clearly look at an approximate diet:

If we take this diet of a mesomorph as a basis, then in total we get about 270 grams of protein, 90 grams of fat and 450 grams of carbohydrates. Approximately this proportion of macronutrients should be observed by a mesomorph weighing 90 kg to gain muscle mass.

Nutrition program for weight loss

In total you get about 270 grams of protein, 60 grams of fat and 300 grams of carbohydrates. By reducing the amount of fats and carbohydrates in the diet, we have significantly reduced the caloric content of the diet. By eating this way, you will gradually lose excess weight, while maintaining energy and good performance.

Nutritional features of a mesomorph woman

Nutrition for a mesomorph woman for weight loss should be built around the following simple principles:

1. Don't completely eliminate fats from your diet. Red meat and vegetable oils must be present in your menu, otherwise you risk undermining women's health.
2. Don't be afraid to take sports nutrition. There is nothing harmful in it and it will not make you look like a man. Protein, amino acids, a fat burner and a pre-workout complex will be indispensable aids in losing weight.
3. Don't fast. Long-term catabolic processes will burn your muscle tissue, leaving fat in place. Meals should be balanced and regular.
4. Don't forget about vitamins and minerals. They are important for immunity and overall health.
5. The more often you eat, the better. If your daily routine allows you to eat 6-8 times a day, do so. This will boost your metabolism much more than eating three meals a day. Of course, portions should be small.