Find the Eating Plan That Works for Your Body Type
All the training in the world bring the results you want unless you dial in your diet. how.
Be honest about your starting point. Determine which body type you are, then use these macronutrient percentages to figure your
Ectomorph (naturally skinny, hard to gain weight): 35% protein, 40% carbs, 25% healthy fats
Mesomorph (naturally muscular, still holds minor body fat): 35% protein, 35% carbs, 30% healthy fats
Endomorph (gains unwanted weight easily): 40% protein, 35% carbs, 25% healthy fats
Determine your daily calorie intake. Finding your numbers is essential to structuring an eating plan that gets results.
an example of the equation using a 130-lb endomorph:
Current body weight:
Multiply body weight by 15 calories:
15 calories per lb (It takes approximately 15 calories per pound to maintain your current body weight.)
This number equals maintenance calories: 1,950 calories per day
Minus what we call deficit calories:
The total daily calorie intake:
1,250 total calories per day
Now, figure your macronutrient needs as determined by your body type (see types above). For instance, this is how a
130-lb endomorph would do the math, using the 40/35/25 breakdown and dividing that by the calories per gram of macronutrient.
1) Divide the total daily calorie intake by 40%:
2) Divide the total daily calorie intake by 35%:
3) Divide the total daily calorie intake by 25%:
500; then divide that by 125 of protein
438; then divide that by 109 of carbs
312; then divide that by 34 of fat
Now, divide that over your six or seven meals per day. your daily meal breakdown. To find caloric and macronutrient
content of food, go online, refer to food labels or consult a calorie-counter book.
april 2014 WELLBELLA