This thread is dedicated to the e-book Bulking for Mesomorphs, which can be downloaded for free here:
www.bulkingformesomorphs.com
Chapter 1- Introduction
When it comes to gaining muscle mesomorphs have an advantage over ectomorphs and endomorphs. The simplistic distinction between the three different phenotypes when it comes to body composition changes is:
-Ectomorph- naturally skinny and has a hard time gaining weight (both muscle and fat).
-Mesomorph- naturally built and has the tendency to gain weight easy but can also lose weight fairly easy.
-Endomorph- naturally heavy and has an easy time gaining weight (more so fat than muscle) and a hard time losing it.
Mesomorphs tend to have the ability to gain and lose weight rather easily when following a well designed diet because mesomorphs tend to have a naturally muscular build and good insulin sensitivity.
I would like to put out that I do not like the term ?bulking? diet. Some bodybuilders feel that they need to eat everything in sight to gain weight while bulking. I do not agree with that approach. Instead I prefer to call a diet geared towards gaining muscle a ?lean mass? diet. One?s body weight can be divided into two basic groups, fat mass and lean mass. Fat mass includes one?s body fat stores (adipose tissue) while lean mass includes skeletal muscle, bone, and other organs.
When a bodybuilder eats a hypercaloric diet, their goal is not just to gain weight, which could be both fat and lean mass, but rather to gain LEAN MASS. The strategies outlined in this book will help mesomorphs gain lean mass, not fat mass. Many of the strategies in this book are the same as in my Bulking for Endomorphs book as these strategies will keep fat gains down while adding muscle, though there will be some additional strategies geared specifically towards mesomorphs.
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07-31-2007, 08:20 AM #1
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Bulking for Mesomorphs Thread- Post all questions and comments here
Last edited by Beast; 09-07-2007 at 11:56 AM.
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07-31-2007, 09:11 AM #2
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07-31-2007, 01:08 PM #7
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Hey ,... you said either oatmeal or dextrose depending on the person. But i put both in my pwo, is that cool? edit- just saw you said you don't recommend taking dextrose post workout. This sucks i just ordered dextrose a week ago cuz every1 was like get it man for insulin spike!!! you wana be big dont ya? lol
Last edited by renegadecz; 07-31-2007 at 01:12 PM.
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07-31-2007, 01:18 PM #8
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07-31-2007, 01:57 PM #9
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08-01-2007, 06:35 AM #13
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-Ectomorph~naturally skinny and has a hard time gaining weight (both muscle and fat).
-Mesomorph~naturally built and has the tendency to gain weight easy but can also lose weight fairly easy.
-Endomorph~naturally heavy and has an easy time gaining weight (more so fat than muscle) and a hard time losing it.
-Ectomorph~Naturally skinny, narrow bone structure, has a hard time gaining weight
-Mesomorph~Naturally built, broad shoulders, can gain or lose weight relatively equally
-Endomorph~Naturally heavy, wide bone structure, gains weight easily
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08-01-2007, 11:23 AM #14
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thanks... Do ya count the carbs from supplements into your daily macros? Like sizeon and purple wraath etc ... because i get like 30 carbs from sizeon or something like that. Also yesterday i had a 39% carb / 33 protein / 28% fat ratio... From 3,200 calories ... is that a good enough breakdown? I have it on fitday but don't know how to give you the link if you would like to see it.
Last edited by renegadecz; 08-01-2007 at 01:19 PM.
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08-01-2007, 03:20 PM #15
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08-02-2007, 05:00 AM #18
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Why not have fat post workout? Because it slows digestion/insulin response? Good! If you have your pre-workout meal/shake in place you will be covered already.
Why low GI and high GI after? I would do it the other way around because (1) low GI will take longer to digest and you will most likely still be digesting it during your workout (2) protein synthesis has been shown to be increased more when protein+high GI carbs are consumed pre-workout vs. post workout (3) come post workout you still want insulin, but you want to control it, hence the low GI carbs.
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08-02-2007, 05:01 AM #19
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08-02-2007, 06:33 AM #20
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08-09-2007, 06:29 PM #21
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08-10-2007, 04:54 AM #23
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08-10-2007, 04:54 AM #24
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08-11-2007, 08:23 PM #25
Derek, I'm pretty sure I found the study you were talking about
1. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, and Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 281: E197-206, 2001.
The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.
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08-11-2007, 10:07 PM #26
Great work Derek!!! Very easy to read and comprehend. I have one question regarding the protein sources.
With money being a little tight I will need to find ways to save $$ on food and such. So since I can get a dozen eggs for $1.00 at Trader Joes I was wondering if using them as a protein source not only for breakfast but also for dinner would be of any detriment?
I mean, would I see better gains if I stuck to chicken for dinner of fish or steak?? I have also been counting my egg yolks toward my fat intake. I figured it was a waste to just get rid of all those yolks and that also helps save me money on almonds and peanut butter. ;-)
I have read that the protein from eggs is more easily assimilated by your body anyway. I am not sure if the cooking process does anything to the protein content but I would not mind eating eggs twice a day.
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08-12-2007, 08:04 AM #27
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08-13-2007, 06:21 AM #28
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08-13-2007, 08:58 AM #29-When there is no one left but God-those are the times we learn to know God-And REALLY know Him. The experience of loneliness is not easy to go through, but it is worth far more than the cost.
-I believe in Jesus as I believe in the sun. Not because I see it but because through it, I see everything else.
-www.Scivation.com
-www.Scivationbooks.com
-Team Scivation
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09-28-2007, 07:36 AM #30
Ive been doin alot of research and was coming close to the same results as Ive benn playing around with my body for over a yr seeing what it likes when cutting and seeing what it likes when bulking and this plan is perfect for me.
I can lose 20lbs or gain 20 very easily usually in a 12 week program with a simple calorie change as long as protein is constant.
If my protein drops under 280g so does my muscle,but to gain I need about 100g more.
I love the carb minulation as this is something simliar to what I was gonna do and now I have it all in a organized form so thank you and the whole team.
JBigger
Faster
Stronger
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