Bodybuilding Diet by Natural Bodybuilder Layne Norton

The bodybuilding diet for drying the body is perhaps the most stringent part of preparing for competitions. It’s not enough to simply remove some foods from your diet; everything is much more complicated, especially if you go the natural route.

Professional bodybuilding has long ceased to be natural. Almost all of its representatives “help” their body overcome difficulties with the help of pharmacological drugs and fat burners. Here is a confession from a pro about body drying preparations that are used by professionals today.

Below we will introduce you to the principles of proper nutrition while drying the body from Layne Norton, a representative of natural bodybuilding, a professional weightlifter with a scientific degree in sports nutrition.

“When you look at the winner of a bodybuilding competition on stage, you can be sure that this athlete meticulously counted calories, carbohydrates, protein, fat and never skipped a meal.”

“If you want to achieve success in bodybuilding, then prepare yourself for a tough fight with your body

.»

Main thoughts:

Rapid drying over a short period of time will definitely lead to muscle loss. A proper diet for drying the body should be as slow as possible. Normal rate of fat burning is ~0.5 kg of fat per week

The duration of body drying is determined by the current shape and body type: ectomorphs find it easier to lose fat than endomorphs

During cutting, the diet should have enough protein: it provides muscle synthesis to maintain muscle mass, has a fat-burning effect and protects against catabolism

The lack of carbohydrates in the drying diet leads to the fact that amino acids from proteins in both muscle cells and food can begin to be used to provide energy for life processes and physical movements. Both effects directly affect the state of muscle mass

When cutting, it is important to take in some carbohydrates, as they stimulate the release of insulin, one of the most anabolic hormones, which interferes with the action of catabolic hormones

Complete elimination of carbohydrates leads to a decrease in muscle cell volume and a decrease in anabolic potential

When carbohydrates are eliminated during a cutting diet, the amount of glycogen in the muscles decreases, which leads to a decrease in the volume of muscle cells (and muscles in general), and also significantly reduces training efficiency, the maintenance of which is necessary to maintain the achieved result in muscle mass

The ketogenic diet is not recommended for drying the body. Reduce carbohydrates to kick-start fat loss, but don't cut them out completely to ensure you have enough energy to keep your muscle mass from being catabolic.

Fats have an important anabolic function in the body - they are involved in the synthesis of testosterone. Therefore, they cannot be completely excluded from the diet when drying the body. On the other hand, you need to remember about their calorie content.

During cutting, it is recommended to burn approximately 80% of excess fat through diet and approximately 20% through cardio (it is better for ectomorphs to almost completely eliminate cardio training, and for endomorphs to increase their volume)

Two moments during the day are critical for eating when drying the body: before/during training and after waking up, when the risk of muscle catabolism is high

Follow the example of the Body Drying Nutrition Program

Proper drying of the body should be... slow

The cutting diet should be as slow as possible.

If, according to your estimate, you have 10 kg of fat, then losing weight in 10 weeks while maintaining muscle mass is unrealistic

.

The degree of caloric deficit you create directly determines how much muscle mass you will lose or maintain. The shorter the duration of drying, the greater the calorie deficit you need to create, the greater the chance of losing muscle mass.

A short cutting diet when calorie content is reduced by 1000 Cal below the level of maintaining the current weight does not pose a serious danger to muscle mass; but prolonged fasting with such a caloric deficit will certainly lead to serious loss of muscle mass

.

To roughly estimate the required time to dry your body, use the following rule: the normal rate of fat burning while maintaining muscle mass is 0.5-0.75 kg per week

. Anything more will certainly lead to significant loss of muscle mass.

Rapid drying over a short period of time will definitely lead to muscle loss. A proper diet for drying the body should be as slow as possible. Normal rate of fat burning is ~0.5 kg of fat per week

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How long does it take to dry the body?

How long it takes to dry the body is determined by the current condition

and
body type
.

Always the very first step

, which should be done at the beginning -
an honest assessment of the current state of your body
, mistakes, strengths and weaknesses, in order to approximately understand how long it will take to get it into shape. It is important.

Body type determines the body's susceptibility to storing fat and how easily it gets rid of it.

Therefore, ectomorph bodybuilders who easily burn fat can start cutting their bodies on average 11-15 weeks before the competition, while endomorphs who have difficulty losing fat reserves need a longer period, approximately 16-22 weeks. The drying time for mesomorphs is somewhere in the middle. More on this below.

For beginner bodybuilders who don’t yet feel their body very well and cannot predict how difficult or easy it will be for them to lose excess fat, it is better to take a few weeks in reserve.

The duration of body drying is determined by the current shape and body type: ectomorphs find it easier to lose fat than endomorphs

What is dangerous for a mesomorph

The beauty of a mesomorph's body is programmed in the genes. Considering that mesomorphs have experienced an increased need for fitness since childhood, they easily manage to maintain the excellent physical shape that nature has endowed them with. This happens until adulthood. After 30 years, representatives of all body types gradually slow down their metabolism, and every year more and more fat accumulates in the body.

Another reason for loss of good physical shape is lack of exercise. Middle-aged people are not as energetic as young people. Often they do not have enough time, desire and energy for intense fitness. And although training for a mesomorph is a natural and familiar pastime, people of this somatotype, like others, tend to lead a less active lifestyle with age.

But lack of physical activity and age-related changes in metabolism are not as dangerous for mesomorphs as an unbalanced diet. If a mesomorph eats unhealthy and high-calorie foods and devotes little time to fitness, he quickly gets fat and loses his former athletic shape.

Diet for drying the body

In professional bodybuilding, when drying the body, three levers are used to get rid of fat:

• diet;
• cardio workouts;
• pharmacology.

Priority in the order listed.

The third point is eliminated in natural bodybuilding, which places more responsibility on the diet.

A proper diet for drying the body requires sufficient time so that, as mentioned above, not only reveals the relief, but also maintains the size of the muscle mass.

The three main goals of the body cutting diet are as follows:

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• maintain muscle mass;
• remove excess fat;
• ensure that training intensity is maintained at the achieved level.

All of them contradict each other or, in other words, require mutually contradictory actions to achieve them: to gain and maintain muscle mass, a calorie surplus (excess) is required, and to burn fat, a calorie deficit (lack); in turn, a lack of calories is equivalent to a lack of energy for training, i.e. decrease in intensity.

Obviously, in order to achieve all three goals at the same time, you need to learn to very accurately balance the calorie content and the ratio of nutrients (proteins, carbohydrates and fats).

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Description

Mesomorph is a pre-workout complex from APS Nutrition.
The product formula includes high dosages of proven components that increase the production of nitric oxide, provide muscle fiber pumping (pumping), increase strength, endurance and attention. A distinctive feature of the product is the presence of geranium extract with powerful stimulating properties, due to which Mesomorph combines the functions of a pre-workout complex and a fat burner. To get the maximum energy boost before training and improve athletic performance, athletes are recommended to buy Mesomorph. It is suitable for bodybuilders, representatives of weightlifting and athletics. The product will provide a powerful burst of energy and maximum concentration on the correct execution of exercises during training.

Protein for drying the body

Protein is the main component of food, which ensures the maintenance of muscle mass and its growth.

During a cutting diet, protein works through three mechanisms:

Provides effective muscle synthesis

Protein consists of amino acids, which, when digested, enter the bloodstream and are transported to muscle cells. A sufficient presence of amino acids in the blood is the most important anabolic factor that ensures the maintenance of muscle mass and its growth.

Muscle protein synthesis is proportional to the concentration of amino acids in the blood. Effective muscle mass gain and maintenance occurs when the concentration of amino acids in the blood is twice normal .

Eating enough protein is the number one rule for gaining or maintaining muscle mass while cutting or losing weight.

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Has a fat burning effect

Protein is on the list of the most effective natural fat burners and has numerous scientific evidence of its benefits for weight loss.

It requires more energy for its digestion, which is accompanied by increased heat generation. With the same serving size of carbohydrates and protein, in the second case the body will get less.

Protects muscles from catabolism (destruction)

In conditions of caloric deficiency, the body can begin to destroy its own tissues to obtain energy. This unpleasant process usually begins with muscle cells. If there is enough protein in the diet, some of it can be used for energy.

This is neither good nor normal, since using muscle building material as fuel is too wasteful.

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During cutting, the diet should have enough protein: it provides muscle synthesis to maintain muscle mass, has a fat-burning effect and protects against catabolism

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Harmless components

What other properties does Mesomorph (pre-workout) have? Are there any side effects? First, let's list the completely harmless components. These are vitamins that do not cause any damage to health when taken deliberately, as well as natural substances produced by our body:

• Glucuronolactone is a regulator of glycogen synthesis.
• Vitamin C – ascorbic acid.
• Beta-alanine is a valuable amino acid.
• Citrulline malate is a compound of amino acid and malic acid.
• Arginine alpha-ketoglutarate is a combination of arginine and alpha-ketoglutaric acid.
• L-Taurine is a sulfonic acid whose precursor is cysteine.
• Creatine nitrate, di-creatine malate, creatinol-o-phosphate are forms of creatine that do not have side effects.

Carbohydrates for drying the body

There are several reasons why carbohydrates are important during cutting.

Carbohydrates keep muscle mass from breaking down

Carbohydrates are the primary source of energy for muscles.

Therefore, when there are enough of them, they protect protein from being used for energy in conditions of calorie deficit during cutting and provide energy for training. Those. the risk of burning amino acids for energy is reduced. This is better in terms of maintaining muscle mass and ensuring its growth.

On the other hand, if there are too many carbohydrates, they are very easily converted into fat. This happens because when they are consumed, insulin is released, the task of which is to control the level of glucose in the blood: when it is in excess, it is stored as fat.

The lack of carbohydrates in the drying diet leads to the fact that amino acids from proteins in both muscle cells and food can begin to be used to provide energy for life processes and physical movements. Both effects directly affect the state of muscle mass

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Carbohydrates stimulate the release of insulin, one of the anabolic hormones

Carbohydrates cannot be completely eliminated during cutting, as they increase the level of the hormone insulin in the blood - one of the most anabolic and anti-catabolic hormones ... but at the same time increase the risk of gaining fat mass, as mentioned two paragraphs above.

Few people know, but insulin, as a sports chemical drug, is in the medicine cabinet of almost all modern bodybuilders, who administer it by injection along with anabolic steroids and growth hormone to further stimulate muscle growth.

Insulin helps nutrients, including amino acids, enter muscle cells, stimulating muscle growth.

It also suppresses the action of some catabolic hormones , in particular cortisol. It is cortisol that controls the process of producing glucose from amino acids described above. This is the most important catabolic hormone.

When cutting, it is important to take in some carbohydrates, as they stimulate the release of insulin, one of the most anabolic hormones, which interferes with the action of catabolic hormones

Carbohydrates make muscle cells full, literally increasing their volume. When a cell is large in volume, it means that it is “full”; when the volume decreases, this is a sign of a hungry state.

Muscle cells grow in a “fed” state . In it, more anabolic and fat-burning hormones enter the cell. That is, during a body-drying diet, it is important to ensure a “full” volume of muscle cells by consuming a sufficient amount of carbohydrates.

Complete elimination of carbohydrates leads to a decrease in muscle cell volume and a decrease in anabolic potential

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Carbohydrates provide energy for workouts and add volume to muscles.

Our body knows how to store excess carbohydrates in muscle and liver glycogen. Glycogen is a storage facility for fast energy.

Each gram of glycogen in muscles holds about 2.7 grams of water . This means that when a muscle cell is saturated with glycogen, it has more volume and the muscles appear larger in size.

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This relationship is very easy to feel in practice; if, say, you fast for several days or completely remove carbohydrates from your diet, you will be surprised how much your muscle size will decrease. This occurs precisely due to the depletion of glycogen stores in the muscles.

Filling muscles with glycogen (= energy) makes it possible to maintain the training activity to which the muscles are accustomed, which is important for maintaining muscle mass.

Low glycogen levels with a lack of carbohydrates means less energy, more fatigue and therefore decreased performance in the gym (endurance, strength, power and mass).

When carbohydrates are eliminated during a cutting diet, the amount of glycogen in the muscles decreases, which leads to a decrease in the volume of muscle cells (and muscles in general), and also significantly reduces training efficiency, the maintenance of which is necessary to maintain the achieved result in muscle mass

Why the ketogenic diet is not suitable for drying the body

The reputation of carbohydrates in bodybuilding for drying the body has been largely ruined by the ketogenic diet.

The ketogenic diet advocates the almost complete elimination of carbohydrates while increasing the amount of fat and protein.

The idea is this: when the body does not receive enough glucose (the body's primary source of energy) to function, it begins to synthesize what are called ketones. Ketones are byproducts of fat oxidation that can be used for energy. This process is accompanied by a fat-burning effect, since a lack of carbohydrates leads to a decrease in insulin levels, which triggers the process of more efficient use of fats for energy.

The ketogenic diet is indeed very effective for losing weight... but it is not suitable for drying out the body.

Why?

Simply because it contradicts all three goals of a body-drying diet (maintaining muscle mass, losing weight, maintaining training activity) by eliminating carbohydrates. Losing weight happens too quickly, and this is always accompanied by a significant loss of muscle mass.

If you miscalculated the time required for drying, then perhaps a ketogenic diet is the only option for you to try to catch the departing train.

The ketogenic diet is not recommended for drying the body. Reduce carbohydrates to kick-start fat loss, but don't cut them out completely to ensure you have enough energy to keep your muscle mass from being catabolic.

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Pre-workout APS Mesomorph reviews

Enough has already been said and written about Mesomorph to fully understand what it is. This is not surprising, since it is one of the leading pre-workout supplements on the market. However, here are a few reviews that give you the gist of what you can expect from this pre-workout.

“I’m used to training for results that should constantly improve, so you can even call me a kind of “fanatic.” I go to the gym almost every day, gradually increasing the weight and load - the body quickly adapts. I don't have time to wait, I'm not an amateur beginner, so I need a powerful pre-workout. This is not the first time I’ve been taking Mesomorph, which doesn’t make me feel like a child. It provides just a crazy surge of energy, I can constantly increase the load and get bigger every day) I take one serving per 250 ml of water on an empty stomach in the morning. Immediately after this I go to training, where I give my all. If I suddenly feel that I am starting to get used to the components of Mesomorph, I alternate its use with a couple of other equally strong pre-workouts. In general, I'm pleased. The mass grows, the mood improves, the result soars and self-esteem too"

“I think everyone who has ever heard the phrase “pre-workout complex” has already heard about Mesomorph. If you have never taken anything like this before, I recommend starting with it. It's really cool in terms of its power. I have revealed such potential in myself! I didn’t even know that I was capable of what I’m doing now. True, you need to take a break, not take it continuously, so that your body can rest. Then everything will be great!”

“I can’t call myself a professional, but at the same time I’m no longer a beginner. I thought for a long time about the advisability of using pre-workouts, but still decided to try it. I understand perfectly well that without them I will never level up to the pro level. Well, what can I say – cool in one word! I have never felt anything like this! I started with half a scoop, but even this amount is like launching a rocket inside you. I go to the gym more often now, but, as expected, I give my body a rest. It seems to me that I will move mountains)"

Here are some more photo reports:

Fats on drying the body

Fats, despite the aura of evil and harm that has surrounded them with recent nutritionist studies and close self-examination in the mirror, are another component of food that is essential for life.

In addition to the unpleasant ability for most of us to persist in places we hate, revealing our inability to control our appetite, fats are involved in many important chemical processes in the body.

The two most important functions of fats are energy and hormone synthesis.

A fat molecule carries more than twice the amount of calories compared to carbohydrates and proteins (9 Cal versus 4 Cal).

The most important anabolic hormone - testosterone - is synthesized inside the body with the participation of cholesterol .

Strictly limiting the amount of fat during a body-cutting diet leads to a decrease in testosterone levels. This is one of the protective mechanisms for the economical use of nutrients in conditions of caloric deficiency: the less testosterone in the blood, the fewer nutrients are sent for the construction of muscle tissue, which means more of them can be used for energy.

Those. With regard to fats during cutting, it is necessary to balance on a fine line: they cannot be completely excluded to ensure the synthesis of anabolic hormones (testosterone), but on the other hand, it is necessary to remember about their saturation with calories and the ease with which the body can store them.

How much specific fat and what kind of fat should be consumed during cutting is a question that is definitely difficult to answer. Of course, there are many scientific studies of the issue, but all of them, as always, differ in experimental conditions. Some of them say that limiting the amount of fat to 15% of total calories significantly reduces testosterone levels, and eating more than 30% significantly increases it.

General recommendation: stick to this range. And remember that on the one hand more fat means more testosterone, on the other hand more calories .

But testosterone is not the only anabolic factor. Carbohydrates and proteins, according to what was said above, are no less important. Therefore, increasing the amount of fat by reducing carbohydrates and proteins during a diet to dry the body is a bad idea.

From this point of view, 30% fat of total calories seems to be the optimal value .

Fats have an important anabolic function in the body - they are involved in the synthesis of testosterone. Therefore, they cannot be completely excluded from the diet when drying the body. On the other hand, you need to remember about their calorie content.

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Harmful substances

What do athletes who use Mesomorph (pre-workout) complain about? Side effects are possible, because this drug contains components that negatively affect the human body (if used incorrectly):

• Pentoxifylline is an alkaloid that improves microcirculation, saturating the limbs and brain with oxygen. If a person does not have problems with blood pressure, only isolated side effects associated with intolerance and individual characteristics are possible.
• Caffeine - its side effects are very inconsistent. As an energy drink, this component, when consumed in excess, can cause problems with blood pressure, nervous exhaustion, and gastrointestinal diseases. However, if its use is limited to “Mesomorph”, it will not cause any harm and will even be of great benefit in training in the field of fat burning and will increase the tone of the body. Naturally, it is contraindicated for people with heart defects and hypertension.
• Geranaburn is perhaps the most illogical component. It can hardly be found in imported goods, except in Hi-Tech products. The fact is that the FDA decided that this substance was harmful and banned it. However, Hi-Tech is actively challenging this decision in court, arguing that the component’s harmlessness has been clinically proven. It is known that before the withdrawal from the retail chain, millions of cans were sold, and not a single buyer made a claim to the manufacturer. It should be noted that the sale of DMAA is not prohibited in Russia.
• Naringenin is a natural flavonoid from citrus fruits. It has a huge number of useful biological qualities. However, in some cases, this component can complicate the functioning of the gastrointestinal tract and liver. The substance can also react with some medications. Therefore, if you are taking any medications, consult your doctor in advance about compatibility.

Side effects exist, they are standard - nausea, dizziness, colic. However, they were not officially recorded. The connection between taking the supplement and the occurrence of these symptoms has not been proven. Otherwise, “Mesomorph” improves lipolysis, increases endurance, mood, and suppresses fatigue.

Example of a nutrition program for drying the body

The rule for calculating the amount of proteins, fats and carbohydrates when drying the body

Let's look at an example of how to correctly calculate the amount of each food component (proteins, carbohydrates and fats) on a diet for drying the body.

The first step is to estimate how many extra pounds of fat you currently have and how much you need to burn each week , based on the time you have left before the competition.

It is necessary to clearly understand that there cannot be an exact science here; we operate only with approximate estimates. But these estimates are quite accurate, as they are based on practical experience.

So, here's an example of a calculation.

Consider a mesomorph weighing 100 kg, whose body fat percentage is 13%. For competitions, 3-4% is considered the norm . This means that our mesomorph needs to dry out by 10%, which is equivalent to 10 kg of fat.

Let us remind you that the optimal drying speed is 0.5-0.75 kg per week . Let's take as an example the upper limit of the range 0.75 kg to reduce drying time. This is approximately 13 weeks (10 kg fat / 0.75 kg/week).

During cutting, it is recommended to burn approximately 80% of excess fat through diet and approximately 20% through cardio (it is better for ectomorphs to almost completely eliminate cardio training, and for endomorphs to increase their volume)

So, in order to lose weight by 0.6 kg (80% of 0.75 kg) per week, the calorie content of food per day must be limited to ~770 Cal (0.6 kg * 9 Cal / 7 days).

The remaining 0.15 kg (20%) of fat per week must be burned through cardio. To do this, you need to do about 3 cardio workouts per week, each of which is 350 Cal.

Important: As we have already said, the above calculation is an estimate. To accurately determine the calorie restriction that is necessary for you personally during a body cutting diet, which will ensure the desired rate of fat burning, it is best to record the calories consumed every day for several weeks and, depending on the behavior of the body, slightly vary the calculated value.

Those. start with a calorie deficit of 770 Cal, see the results over a few weeks and, if the weight does not come off at the desired rate, slightly increase the calorie deficit or cardio volume; if the speed is too fast, reduce either one or the other.

The number of calories per day at which weight does not change is the basic level of energy consumption. It can also be calculated experimentally, according to the scenario described in the paragraph above. It is from this that the calculated caloric deficit values ​​should be subtracted to obtain the required daily calorie value.

There is a cruder way to estimate basic calorie intake for those who are tired of the math above.

Rough estimate of basal metabolic rate:

• Mesomorph: body weight *33;
• Ectomorph: body weight *35-37;
• Endomorph: body weight *29-30.

For our mesomorph from the example, 100 kg * 33 = 3300 Cal per day. This is the basic amount of calories that ensures you maintain your current weight. To lose weight at a rate of 0.75 kg per week, the calorie content of a body-drying diet should be approximately 3300 - 600 = 2700 Cal per day.

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Frequency of meals while drying the body

• Mesomorph: every 2.5 - 3.5 hours
• Ectomorph: every 2 - 3 hours
• Endomorph: every 3.5 - 5 hours

Amount of protein when drying the body

The general rule for protein intake for gaining muscle mass in bodybuilding is 1.8-2.2 g/kg body weight. The protein dose should be increased during the body-drying diet (see above).

• Mesomorph: 2.6 g/kg – 2.9 g/kg
• Ectomorph: 3 g/kg – 3.5 g/kg
• Endomorph: 3 g/kg – 3.3 g/kg

For a mesomorph from our example, we get 260 - 290 g of protein per day. We take the middle 275 g. This is approximately 1100 Cal per day due to protein. The share of fats and carbohydrates remains 2700 - 1100 = 1600 Cal.

For endomorphs, the proportion of protein is quite large, not because they need more to maintain muscle mass, but because protein has a thermogenic effect and is useful for weight loss.

The amount of fat on drying the body

• Mesomorph: 17% - 23%
• Ectomorph: 24% - 28%
• Endomorph: 23% - 28%

As you can see in endomorphs, the amount of fat during a diet while drying the body also increases. This is done in order to reduce the proportion of carbohydrates, which greatly interfere with fat burning in this body type especially.

For our example of a mesomorph, the fat percentage shown is equivalent to 460-620 Cal per day. That's 50-68 grams of fat per day. Stick to the middle - 540 Cal (59 g).

The amount of carbohydrates when drying the body

All other calories that were not eaten with protein and fats will be supplemented with carbohydrates.

In the case of our mesomorph, this means: 2700 - 1100 (protein) - 540 (fat) = 1060 Cal, which is equivalent to approximately 265 g of carbohydrates per day.

Let's summarize: body drying program for mesomorphs

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special instructions

When taking Mesomorph, you need to follow these important tips:

• During periods of fatigue or poor health, the supplement should not be taken. In such a situation, it is better to relax at home.
• The best time to take a pre-workout is 1-2 hours after a meal or half an hour before the start of a workout.
• Do not take the drug daily. Otherwise, you can get used to it (the body adapts to constant replenishment and stops reacting to it).
• Follow the dosage strictly (information is indicated on the package).
• Alternate this type of sports nutrition with other supplements.

Remember that pre-workout abuse and overdose will harm the body. So the choice is yours.

The correct time to take proteins, fats and carbohydrates during a diet for drying the body

As we noted above, carbohydrates stimulate the release of insulin, which is both beneficial for muscle growth and maintenance of muscle mass, but also interferes with fat loss .

The drying diet must be structured in such a way that:

• increase the duration of periods when insulin levels are low to stimulate fat burning;
• provide high levels of insulin to protect muscles from catabolism when this risk is greatest.

There are two times during the day when the risk of catabolism is very high: during exercise and after waking up.

Two moments during the day are critical for eating when drying the body: before/during training and after waking up, when the risk of muscle catabolism is high

During and before training

To avoid the destruction of muscle tissue during a dry workout, it is important to consume carbohydrates before training . This will help:

• provide energy for training and preserve muscle tissue from destruction;
• stimulates the release of insulin, which blocks the action of cortisol, which is responsible for the unwanted use of amino acids for energy;
• will increase the concentration of glycogen in the muscles, which will also provide energy and reduce fatigue.

About 35% of the calculated calories from carbohydrates can be consumed 1.5-2 hours before training . This time is enough for them to digest.

During training, you can take a shake of 30-40 g of whey protein along with dextrose or maltodextrin. The amount of carbohydrates in this cocktail should be 20% of the daily value.

After training, it is better to eat a nutritious whole meal with foods rich in protein and complex carbohydrates (with a low glycemic index) and another glass of protein.

The low-glycemic carbohydrates in this meal should provide approximately 25% of your daily calories and will help stabilize your blood glucose levels.

Dextrose causes a very sharp spike in insulin, which can even suppress blood sugar levels to the extreme, causing hypoglycemia (in diabetics this occurs when an overdose of insulin occurs).

Low blood sugar is accompanied by a strong feeling of hunger. Low-glycemic carbohydrates and protein in your post-workout meal counteract this effect and stabilize blood sugar levels.

After waking up

Another point in the day when the risk of muscle catabolism is high is immediately after waking up. To avoid it, it is also important to take carbohydrates.

Waking up is a mini-stress for the body and in order to put itself on alert, the body releases several hormones, catabolic in nature, the purpose of which is to obtain energy for a hungry owner. The main two wake-up hormones are cortisol and glucogen, both with catabolic effects on muscles.

Eating carbohydrates immediately after sleep while on a cutting diet will prevent the release of these catabolic hormones and keep muscle mass from breaking down. Carbohydrates will also boost brain function and improve your well-being.

If you train after breakfast , then you need to combine breakfast and a pre-workout meal. This will provide 35% + 15% of the daily value of carbohydrates that should be eaten before training in the morning. However , do not eat a lot of fat during this meal , as high insulin levels will easily send it to fat storage.

Divide fats evenly between other meals during the day, when carbohydrates will be lower.

Also take protein evenly throughout the day.

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Training for mesomorph

The training process for this somatic type requires a lot of attention. Otherwise, results will not be achieved. Here are the basic principles for athletes with this body type:

It is important to change your workout routine regularly; Constantly change weights; A sharp change in the duration of training gives a good effect; Different number of approaches; Changing the sequence of training schedules.

Any workout for a mesomorph must involve at least 30% of the muscles, only then can you notice some clear result. Good training for such people is considered to be working with dumbbells, barbells, squats, and classic deadlifts. Moreover, it is recommended to work with heavy weights for 2-3 weeks, and then arrange a lighter program for 1-2 weeks.

For a mesomorph, it is extremely important not to forget about cardio exercises. Here it is also worth taking a mixed approach

It is better to make stayer running the main training. It is optimal to run 10-15 kilometers per workout. Every third lesson, sprint training is carried out. To do this, do 7-12 100-meter races with a one-minute break between them. This combination of long and short running will allow you to effectively burn fat tissue.

Now let's look at how best to create a training program directly for one lesson. It is best to calculate the weight of the projectile so that you have enough strength to do 8-10 repetitions. In this case, it is worth highlighting four approaches for each exercise. But there are nuances here. If you plan to increase mass, then you can increase the weight of the shells, but do no more than 8 repetitions at a time. If you are in the drying stage, then you can increase the number of repetitions to the maximum. It is advisable to take someone’s help and do the last approaches all the way.

Classic mesomorph training program for mass

First day of training

• Deadlift 3 x 8
• lifting the barbell while lying down 2 x 6;
• lifting the barbell while lying down with a positive angle of 3 x 6;
• lifting weights with a positive angle 3 x 8 – 12;
• overhead push through sides 3 x 8;
• Military press 3 x 8;
• lifting the body with a positive angle 3 x 10 – 12.

Second day

• hyperextension with weights 3 x 15;
• deadlift 4-8 x 6 – 8;
• lifting the barbell to the waist in an inclined position 3 x 6 – 8;
• lifting the barbell to the chin 3 x 8;
• dilution of weights in an incline 3 x 10;
• shrugs 3 x 10 – 15;
• reverse twist 3 x max.

The third day:

• squat with the apparatus on your shoulders 4 x 6 – 8;
• kicking 3 x 10;
• leg bend in the simulator 3 x 12;
• lifting with weights on socks 3 x 10 – 15;
• overhead press 3 x 8;
• lifting dumbbells in front of you 3 x 8;
• twist 3 x max.

Fourth day:

• Curled barbell curl 4-8 x 6 – 8;
• dumbbell curl 3 x 8;
• hammer lift on Scott bench 3 x 10 – 12;
• French press 3 x 8;
• extension from behind the head 3 x 10 – 12;
• parallel bars push-ups 2 x 10 – 15.

Body drying products

Protein

• tuna and any other fish
• cottage cheese
• eggs (especially whites)
• chicken breast (no skin)
• turkey breast (no skin)
• lean beef
• low-fat cheese
• milk protein isolate
• Whey Protein
• soy protein
• any other low-fat, protein-rich, low-carb foods

Carbohydrates

• sweet potato (yam)
• oatmeal
• bran
• Brown rice
• bread (no more than two slices per day)
• beans
• low-fat popcorn
• fruits (2-3 servings per day)
• maltodextrin
• dextrose
• vegetables
• Improved, refined, fortified cereal products and products are not recommended, especially if they contain corn syrup!

Fats

• Omega-3 capsules
• olive oil
• olive oil
• nuts (no more than 1 serving per day), peanut butter (unless it contains hydrogenated oil)
• egg yolks
• fish (salmon especially)
• consider the fats contained in foods from the list of carbohydrates and proteins