Ecto mesomorph diet full#

Try to avoid fat 90 minutes before and after training.Īfter training consume a post workout shake. Ideally eat 1 - 1.5 hours before training. Keep as close to your daily calorie and macronutrient breakdown as you can. We strongly recommend you use MyFitnessPal to track your nutrition targets. This is the 24 hours post training and it is in this phase that the majority of strength, muscle gain and adaptations occur. The carbs consumed in this phase, including breakfast, should be low GL (glycemic load). This will keep your stored carbohydrate (glycogen) levels replenished, preventing muscle breakdown. We also recommend a slow releasing casein protein drink before bed to further prevent any muscle breakdown during the night. The third and final phase is the growth, repair and recovery phase. Therefore we recommend consuming your shake within the first 20 minutes post training. Miss it and you will have wasted the opportunity to make the most of the hard work you did during your training session. Due to your Ecto-mesomorphic body-type we want to maintain as much muscle as possible so it is essential to get the correct nutrients in this window. The second phase is the anabolic (building) phase, this being the hour immediately after training which is the optimal time to replenish the body’s energy stores, hence consuming a post workout shake. The first phase is the energy phase, where you fuel your body before and during the training session.

Therefore be careful not to over consume at one sitting, as this will lead to fat storage. You are carbohydrate tolerant, so on a muscle gain programme you can eat low GL carbs with every meal including your last meal of the day. This doesn’t mean eat as many carbs as possible, but the right carbs at the right time will keep you in an anabolic state.

Ecto mesomorph diet full#

On a muscle gain programme you will be eating a lot of calories and therefore it is important to spread these evenly throughout the day, as you have a smaller digestive system and storage capacity than the other body types, and you will tend to get full more quickly when eating. Keeping your fuel stores topped up throughout the day is essential, as it limits muscle breakdown whilst training. It is important to eat our recommended 7 meals spaced evenly throughout the day to balance your blood sugar, keep insulin levels stable and limit muscle breakdown which will in turn help to build muscle. We have increased your calories more than some of the other body type due to your Ecto-mesomorphic frame. This will provide you with the energy needed to obtain your goal, taking into consideration your relatively fast metabolism. As mentioned before it is essential to eat the correct amount of calories and enough carbohydrate to keep your body in an anabolic calorie surplus, as well as increase protein synthesis and reduce the inevitable muscle breakdown produced during training. Not eating enough calories is known as a calorie deficit, which promotes a catabolic state and subsequently a breakdown of muscle, which we are trying to limit.Īs an Ecto-mesomorph you have a naturally fast metabolism, so you will burn your stored fuel more quickly than some of the other body types. For an Ecto-mesomorph trying to build muscle we cannot emphasise enough the importance of eating the right amount and type of carbohydrate at the right time. This is achieved through the correct exercise plan, eating the right amount of calories to take you into an energy surplus and consuming the correct type and ratio of macronutrients (carb, fat and protein). Your priority on a muscle building programme is to get your body into an anabolic (building) state by creating the necessary hormonal response (boosting your growth hormone and testosterone). However, following the YBP exercise and nutrition plan, your goal to build muscle is achievable. You may have heard the term 'hard gainer' this refers to Ectomorphic body-types which struggles to build and hold onto muscle.

You have predominately slow twitch muscle fibres which means you may struggle to increase in size (hypertrophy). You are an Ecto-mesomorph on a muscle gain programme.