Have you tried lots of different diets with no luck or have good initial success but hit plateaus?
Do you diet with a friend who drops weight as fast as Jordan divorces husbands while your body refuses to budge one inch
Are you desperate to gain muscle but no matter what you eat and how you train you remain the same size?…….AGGGHHHh
Well there could be a number of things going inside or outside your body, genetically, hormonally, psychologically, and of course the big ones:- whats is going into your mouth and how you burn it off.
This article aims to focus on one basic factor – body type. This is not a new concept – it was originally introduced in the 1940s by William Sheldon and now used widely in the field of medicine, nutrition and personal training.
I am not about to suggest we ignore how much we consume, but we should focus on the quality and quantity of food while also considering our individual genetic disposition.
Human bodies differ dramatically, think rugby player v gymnast v marathon runner, do you think they all eat the same amount or type of foods? NOPE so why would you?
THERE IS NO MAGIC PILL
The ‘one diet fits all’ theory is a joke and anyone claiming as such is trying to make a quick buck using unhealthy and unsustainable nutritional approaches that leaving you with ‘metabolic shit-storm time bombs’ ticking in your body. When you stop buying into their scheme, you at best return to your previous state leaving you wanting to reinvest or at worst developing more serious disorders and diseases.
- In dieters looking to lose body fat this metabolic crash manifests in feeling – tired, cold, wired, and hungry = ready to regain weight. These feelings are commonly associated with calorie cutting schemes inducing large reductions in intake while ramping up exercise (the eat less – do more camp) think-meal replacement plans, shake diets, well-known slimming clubs and low-fat diets.
On the flip side those looking to grow or get bigger or stronger to improve their shape tend to have 2 approaches
- Media led, TV & magazines promote chugging expensive pre and post workout drinks, sports drinks and mass gainers while attempting to complete epic training sessions, as convenience takes place of real food you skimp on main meals, you are not hungry, too busy or have no money left for food after buying the supplements! = Minimal results
- Dirty bulk: Eat everything in sight good or bad to bulk up because you can get away with it, but do not see muscle growth due to the lack of correct nutrients. Dirty bulking AKA overeating will eventually result in storing excesses as body fat from drastically overshooting calories or will push you to flying closer to becoming diabetic and or contracting heart related diseases. = DOOM!
Try something different this time to get different results…..Pick your body type from the picture below……..
If you are not sure use the table below to narrow it down to your dominant body type. You may find you have a mixture of the traits from different body types, this is completely normal as we are all individuals.
Once you have decided on your dominant body type, take a peek at the appropriate plan below to be cut free from the problems you have.
I have tailored simple nutrition and exercise guidelines to transform yourself take a look.
ECTOPLAN- Eat, lift, recover
You need to eat and eat lots to keep up with your super fast metabolism and increase muscle mass, giving you a more toned look.
EAT – lean protein aka beef, pork chops, turkey/chicken breast, fish, seafood, eggs, and protein products plus ample healthy fats (olive oil, coconut oil, sesame oil, avocados, olives, nuts, seeds and natural nut butters)
WITHOUT FAIL eat a minimum of 1.5g-2g of protein per pound of body mass daily in order to increase muscle mass. This is non negotiable as your fast metabolism means without it you will digest your own muscles for energy!
You can also enjoy clean whole carbohydrates such as rice, sweet potatoes, oatmeal, sweet peppers, green beans, broccoli, bananas, edamame beans. You also could have whole grains if they do not cause inflammation to your body and occasionally indulge in junk food as it will not make you fat, equally though will not help you gain muscle either!
Aim for a calorie ratio of 50-60% carbs, 20-30% proteins, 10-20% fat this diet is similar to the governments eat well plate.
Due to your fast metabolism you struggle to maintain muscle mass so you should keep your workouts short and heavy 3x per week focusing on large compound movements (squats, dead-lift, push ups, pull-ups etc) To shock growth in certain areas use supersets, droplets, and circuits once a week and dial in your nutrition.
You are a great endurance athlete, fast and light but if your focus is to improve your muscle mass back off the miles….do no more than 3 high intensity workouts a week no longer than 15 minutes or 30 minutes of moderate cardio. You simply cannot have it both ways!
MESOPLAN- Vigilant and consistent
Since you gain weight easier than an ectomorph, you should monitor your portion sizes and keep an eye on carbohydrates and include more healthy fats and lean proteins to their diet. The Zone or Paleo diets are popular choices for mesomorphs, but care should be taken to ensure you are consuming enough calories overall.
Minimise starch (Grains, cereals, potatoes,) and even fruits should be consumed moderately when trying to lean down.
A caloric ratio of 30% of calories should come from proteins, 40% carbs and 30% fats is recommended. (Keep in mind that 1 gram of fat contains more calories than a gram of protein or a gram of carbohydrate).
Three is the magic number for you aim for 3 weights sessions per week on a 3-day split training plan, you can also get away with 3 cardio sessions a week but focus on high intensity intervals for effect and they are less time-consuming than regular cardio.
Overall your sessions will be longer than the ectomorph with shorter rests between sets, superset, drop sets and circuit training are your bag. If you find yourself getting to muscular????!!! Reduce overall protein and calories and ramp up cardio. Don’t be scared!
ENDOPLAN- Hard work and dedication
Aim for an average weight loss of 2 pounds per week, this will require you to watch you portions and cut carbs to reach your goal.
The best results come from a low-carb and Ketogenic diets because you do not handle carbs well at all.
Cutting excess carbohydrates is critical for you to burn fat (whether it’s from junk, bread, oatmeal, starchy veg or fruit). Overall you must replacing theses calories with non-starchy vegetables, lean proteins and healthy fats while keeping an eye on portions.
A good starting point would be to consume 25% of your food in carbs, 35% as proteins and 40% as fats with the majority of carbs being consumed post workout.
- Aim-Add more muscle mass to increase metabolism and make you burn fat faster. So weight training with compound movements is the key element for you. You have already got lots of muscle so you can handle high intensity training without overtraining, but to preserve that precious muscle mass, avoid regular cardio and do 15 minutes of interval workouts 4 times a week along with 4 strength training sessions.
We do not all fit the same mould so all of the above recommendations are given as a starting point and tweaked as needed, have a go at applying it to your lifestyle and fire me your comments and questions below.
All of my training packages include EAT– the eat right for you body type nutrition service and EAT can also be purchased as a standalone service if you wish to get more involved in this way of transforming your body.
Contact me now to find out more. 07891646667