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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
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