Dieting for Mesomorphs

How to gain muscle mass and stay ripped

Because of their above average muscle mass, mesomorphs have high metabolisms. This means that they naturally stay ripped and can certainly eat much more than endomorphs. But it is still possible for a pure mesomorph to gain body fat. Therefore dieting should not be a haphazard affair. It should be carefully structured to promote rapid gains in muscle mass, while at the same time prevent the body from storing body fat and help you stay ripped.

If you fall into the mesomorph category or have mesomorph characteristics, we suggest following these diet tips to maximize your muscle mass gains:

Try to eat at least .75 to 1 gram of protein per pound of bodyweight

Keep your good fat intake to about 20 percent of your total calories

Follow a 20, 30, 50 split with regards to the three primary nutrient groups (i.e. 20 percent fat, 30 percent protein, and 50 percent carbohydrate.

Obtain most of your carbohydrate sources from fresh fruits and vegetables

To stay ripped we suggest limiting your junk food intake to no more than once or twice per week.

Drink 8-10 glasses of water each day

Sample Diet

Breakfast       3 egg white omelet 

                        1 egg yolk

                        1 Cup diced vegetables in omelet

                        Cup rolled oats

                        Cup skim milk with cereal

Mid-Morning snack

                        Banana or low-fat muffin/ protein drink

Lunch            Toasted tuna fish sandwich/small steak/chicken breast

                        1-cup yogurt

                        Slice of fresh pineapple/slice cantaloupe

                        1 Cup Vegetables

Snack Banana or low-fat muffin or protein drink or protein bar

Supper           Meat source - could be steak, chicken, or fish

                        1 cup diced fried potatoes

                        1 cup mixed vegetables

Late meal      3 egg white omelet

                        1 cup diced vegetables in omelet