Find out your Bodytype - Diet

[The_Bulldog]

The Bodytype Diet


How to eat to fit your genes



The jury is still out. The verdict on how much genetics contribute to the amount of skeletal muscle you can build naturally is still under deliberation, and rightly so. The new guy in the gym seems to have grown like a weed this year while you, the most committed lifter on the planet, haven't gained a pound in months. Your body just isn't responding to the weight cycling, exercise variety and active rest you've implemented in your program. You're doing everything right, so what's the deal? Before you place all the blame on your parents, concentrate on two things: your mirror and your table.

Sure, people come in all shapes and sizes, but those shapes and sizes all had definite beginnings -- a genetically predetermined bodytype of ectomorph, endomorph or mesomorph or, more likely, some combination thereof. You can find out which one you are by taking a good, hard look in the mirror. Are you slender and small-boned, with long arms and a thin neck? You're probably an ectomorph. If you're pear-shaped with shorter arms and legs and big bones, you might be an endomorph. And if you're thick-chested, broad-shouldered and naturally muscular (not to mention shunned by the other two bodytypes!), you're probably a mesomorph.

Once you figure out your genetically determined bodytype, you must examine your kitchen table -- or, more specifically, what you eat off it. Research shows that you can increase muscle mass only through overloading your muscles and supporting the subsequent growth with a sufficient increase in food intake. That one dictum can work for everyone as long as you know that each bodytype will respond differently to what that food intake includes. In a nutshell, however, a good meal is a terrible thing to waste. Whether you're an ectomorph, mesomorph or endomorph, you have a serious responsibility to take care of business at mealtime.

Now you need to know several things: What types of food and how often should you eat? Should you take any supplements? Would any type of food, supplement or situation hinder you from maximizing the growth potential of your particular bodytype? To help you answer these important questions, digest the information on the following topics:



ECTOMORPH
Just Eat!

Dietary needs: Consume 1.5-2 grams of protein per pound of bodyweight; protein intake can be as high as 30% of your total daily calories. Your carbohydrate intake should be around 50%, and fat intake 20% of your total daily calories. To add muscle, the number of calories you eat daily must exceed the number of calories you burn.
Frequency of meals: Eat five medium-sized meals a day. Eating too many small meals could fuel your already high metabolism.
Supplements: Have one weight-gain or protein shake each day with a meal and another one right before bedtime. Take creatine to help your energy levels during training and aid muscular adaptation.
Things to avoid: Fat-burners, mahuang, stress.
Things to remember: Don't skip meals, and make sure you drink at least 80 ounces of water a day.

A constant flow of high-quality protein, clean carbohydrate and fat is critical. In fact, you'd need 2,000-2,500 extra calories from a good diet to add just 1-2 pounds of lean tissue from resistance training! This illustrates the unfortunate truth that the ectomorph begins at a deficit and must counter the effects of that blazing metabolism with a rush of quality nutrients.

The ectomorph must also be aware of the need to eat properly before and after training. Evidence shows that eating a meal containing carbohydrate and protein before lifting weights may reduce catabolism during exercise; eating a similar meal afterward may promote a more anabolic profile. IFBB pro Milos Sarcev suggests eating 2 grams of protein per pound of bodyweight daily and increasing your intake of starchy carbohydrates like rice, potatoes and pasta. "It's even okay to add some saturated fat," he says. "Eating steak and eggs wouldn't hurt." Don't get too much saturated fat, however.

The ectomorph lives in the land of catabolism and it's an uphill battle to leave town. To make it to the freeway, you must fuel your body with something other than its own muscle protein throughout the day. Stay full with a few medium-sized meals. Basically, your motto could be, "Eat big to get big."



ENDOMORPH
The Heat Is On

Dietary needs: Above all else, limit your fat intake. All your protein should come from lean sources such as low-fat fish, skinless chicken breasts, egg whites and lean turkey. Consume a variety of vegetables, but never use plant sources for protein. Limit fruit to the early part of the day. Eat only quality complex carbohydrates such as potatoes, long-grain rice and lentils.
Frequency of meals: To get the calorie-burning benefits of constant digestion and absorption, eat 5-7 small meals every day. The thermogenic nature of food is critical.
Supplements: Thermogenic products and protein shakes (unless inadvisable for health reasons).
Things to avoid: High-fat dairy products, deli sliced luncheon meats, incomplete protein sources, alcohol and soft drinks, second helpings.
Things to remember: Don't eat too late or too quickly, and make sure you leave the table before you're stuffed.

The endomorph has less room for error. Just as with the ectomorph, calories are the controlling factor. Yet if your goal is to taper, calories need to be restricted and each macronutrient amount (protein, carb or fat) has to be more exact. Also realize that while some foods will boost your metabolism, some will slow it down. This thermic effect is a process the endomorph needs to take control of now!

Here's the skinny on what this means for you: For roughly every 100 calories of protein you ingest, your body will use 20% of its own calories just to digest, absorb and distribute the protein. And for every 100 calories of carbohydrate you eat, your body will burn roughly 10%-12% of its own calories to do the same. As for fat, well, your body will burn just 5% of its own calories to digest and absorb 100 calories.

As you can see, even though fat is essential, it won't "stir the pot" like protein and carbohydrate. To get the most out of your protein, I suggest making skinless chicken breasts, fish and scrambled egg whites your mainstays. This way you can eat more and have a full feeling without eating too much carbohydrate and fat.
All in all, be careful what kinds of carbs you eat, watch your fat intake and utilize the thermogenic nature of protein.



MESOMORPH
Get With the Program

Dietary needs: Eat 1 gram of lean protein (scrambled egg whites, lean turkey, skinless chicken breasts and fish) per pound of bodyweight daily. Your carbohydrate intake should remain high: 60%-65% of your daily calories. Limit fat to 15% of your daily caloric intake.
Frequency of meals: 5-7 meals per day.
Supplements: Protein shakes and meal replacements.
Things to remember: Don't eat the same things in the same amounts each week -- variety is the spice of life! Rather than trying to stay too lean all year, increase your calories now and then to pack on the muscle. You can gain muscle and lose fat easily, so make the most of that gift of balance.

Mesomorphs are blessed, to say the least. Not only do they look sensational, but their bodies have an innate ability to keep them that way. Research shows that muscular bodybuilders have a higher 24-hour energy expenditure, meaning they burn more calories both during activity and at rest than their non-bodybuilding counterparts of the same age, height and percent fat. Who could ask for more?

Even though you're able to gain muscle and get rid of unwanted fat easily, don't rest on your laurels! You still need to strive to make a good thing great. The mesomorph has the tendency to be lazy, and to eat and train without a system or a strategy. Get with the program by eating the proper amounts of protein, fat, carbohydrate and supplements -- all the right building blocks, if you will -- to make serious gains and reach your potential.



Is there hope for your bodytype? Absolutely. No matter what Mother Nature has given you, knowing how to make the most of your own personal combination of muscle and metabolism will help you turn some heads!

[shirkan]

slabije mi ide eng...i kako da znam koji sam tip? Svidja mi se ovo ali ne kontam...

p.s. ako mozete odg. mi normalnim tonom, nadam se da niste na neki kurama i 'nervozni'..

[H2SO4]

a sto si ti tako osetljiv i bojazljiv?
napustila te bejbisiterka?

evo ti slike:

mesomorph


endomorph


ectomorph

[The_Bulldog]

slabije mi ide eng...i kako da znam koji sam tip? Svidja mi se ovo ali ne kontam...

p.s. ako mozete odg. mi normalnim tonom, nadam se da niste na neki kurama i 'nervozni'..

Evo uradih COPY teksta koji ce ti malo pomoci sa drugog foruma

1.   Mezomorfni tip odgovara, po drugim podelama, atletskom tipu. To je tip sa pravilnim telesnim proporcijama, sirokim ramenima, izbacenim grudnim kosem i uzanim kukovima. Njegova muskulatura je snazno izrazena, dugacka, masivna, bez nepotrebnog potkoznog masnog tkiva.

Ovaj tip je najprikladniji, po svojoj konstituciji, za vrhunskog atletskog gimnasticara. Blagodareci svojim fizickim predispozicijama, ovaj tip ima sve preduslove da brzo postigne velike rezultate, brze nego oni koji ne pripadaju ovoj tipoloskoj grupi.

Posebno treba naglasiti da ovaj tip vrlo lako podnosi vezbanja tipa snage i da se dosta cesto opredeljuje za sportive kao sto su dizanje tegova i atletska gimnastika.

2.   Ektomorfni tip odlikuje se time sto kod njega preovladavaju uzduzne proporcije nad poprecnim. Njegov rast je ostvaren na uskrb sirine i obima tela. Udovi su mu dugi i tanki, kostur gracilan i lak. Forma glave je u obliku jajeta, crte lica su ostre. Vrat je dug i uzan, ramena su takodje uzana, grudni kos je duguljast, uzan i pljosnat. Struk je uzan, koza je tanka i bez potkoznog masnog tkiva. Muskulatura je slabo razvijena.

Ovaj tip se ne odlikuje izdrzljivoscu u radu sa tegovima. On se brzo umara i gubi energiju. Zbog toga njemu vise odgovara intenzivan trening (velike tezine-mali broj ponavljanja) nego trening velikog obima.

3.   Endomorfni tip odlikuje se time sto kod njega preovladavaju poprecne razmere nad uzduznim. To je tip masivnog, snaznog, dobro uhranjenog coveka. Njegov trup je snazan, udovi kratki i siroki, glava okrugla, vrat kratak i debeo. Kosti  su mu siroke i snazne.

Ovaj tip je sklon gojenju. Vec dobijenu tezinu dosta tesko gubi. Medjutim, dosta lako dobija na misicnoj masi i vrlo brzo, uz pomoc odgovarajuceg treninga, povecava svoje telesne dimenzije. Zato vise vremena treba da posveti vezbama za dobijanje dobre definicije nego onima za masu. Posebno mnogo paznje mora da posveti pravilnoj ishrani.

Ovo su, takozvani, “cisti tipovi” . Medjutim, u prirodi srecemo veoma veliki broj ljudi koji imaju karakteristike dva ili ca i sva tri konstitucionalna tipa.



kao i



EKTOMORF: Izgleda krhko i slabo, ima uzana ramena. Iako su vitki, skelet im je izrazen, gotovo da nemaju masnoce sto otkriva misicna vlakna cak i kada misicni sistem nije narocito razvijen. Tiroida je obicno hiperaktivna sto im ubrzava metabolizam pa moraju da unose dosta kalorija da bi odrzali tezinu. Ektomorfi mogu da treniraju gotovo svakodnevno jer se telo brzo oporavlja, ali im je neophodna dobro izbalansirana ishrana bogata proteinima. Da bi dobili na tezini moraju da konzumiraju vise kalorija nego sto potrose. Cesto im nedostaje misicni tonus i obicno imaju devijacije kicme(kifoza, lordoza, skolioza), sto uzrokuju slabi misici kicme i trbusni misici. Zato ektomorfi moraju da poboljsaju svoj misicni tonus i ojacaju svoje misice kako bi korigovali kostane devijacije.

MEZOMORF: To su misicave osobe sa krupnim kostima i jakim zglobovima. Imaju veliku kljucnu kost i misicava ramena sto im daje snazan izgled. Muskulatura je obicno dobro razvijena. Obicno su muskarci u vecem procentu mezomorfi jer je jedan od efekata testosterona da poveca misicnu masu. S druge strane, testosteron luce u manjoj meri nadbubrezne zlezde pa su neke zene misicavi mezomorfni tipovi zbog pojacane aktivnosti ovih zlezda. Ipak, njihov razvoj ne moze se meriti sa onim koji doseze muski mezomorf. Ovaj telesni tip je cesci kod muskaraca zbog prirodne selekcije koja se odvijala milionima godina evolucije, selektujuci snazne muskarce sposobne za lov, koji su stitili svoje porodice od spoljasnjih opasnosti i borili se za dominaciju medju ostalim muskarcima kako bi osvojili zene. Zbog ove adaptacije telo muskarca je tezilo velikoj potrosnji energije, pa zbog toga muskarac ima snazne misice i kosti, jako razvijeno srce i arterije. Zivoti muskaraca su se svakako dosta promenili ali milioni godina evolucije ne mogu biti izbrisani preko noci.

Mezomorf obicno ima potrebu da bude aktivan. Uspesni su u mnogim sportovima, ipak, njihova relativno velika misicna masa je hendikep u aktivnostima izdrzljivosti kao sto je maraton. Samo kada jedu vise od onoga sto potrose imaju problema sa tezinom. Dovoljan je i umeren trening da bi odrzali svoju atletsku gradju.

ENDOMORF: To je debeljuskast tip, masnoca pokriva misice sto im daje mekan izgled. Kosti nisu izrazene, skelet nije masivan kao kod mezomorfa. Razvijeniji digestivni sistem daje im obicno veci trbuh kao da njihov metabolizam tezi absorpciji. Ovaj telesni tip je cesci kod zena, ciji je digestivni sistem proporcionalno razvijeniji i kod kojih je vise masnoce, sto je posledica zenskih hormona koje luce jajnici. Ako zena ima vise masnoce, to je zato sto je telo svake zene spremno da iznese porodjaj i hrani bebu iz sopstvenih rezervi, pa cesto mora da skladisti energiju u vidu masti u slucaju eventualne trudnoce. Endomorf ima lenje tiroide, metabolizam je spor,i sporije se oporavlja od ostalih telesnih tipova. Ipak, da bi izgubili tezinu zbog estetskih razloga obicno moraju da se podvrgavaju rigoroznim dijetama koje obicno vode do deficita hranljivih materija sto pak dovodi do loseg zdravlja. Endomorfi retko imaju problem sa kicmom, ali imaju problema sa kolenima. Zapravo, tezina koju dosegnu pre zavrsetka svog razvoja (period kada kosti imaju odredjenu gipkost, savitljivost) deformise njihove noge koje obicno idu u iks, sto je stanje koje moze da stvori odredjene probleme.

Da bi bili u formi i da bi ogranicili nivo masti u telu, endomorfi treba da kombinuju redovan trening sa zdravijim i striktnijim rezimom ishrane, iu isto vreme da vode racuna da ne dovedu sebe u stanje pretreniranosti i do deficita neophodnih hranljivih materija za organizam.



Za kraj treba reci da "cist" ektomorf, mezomorf ili endomorf ne postoji. Osoba je obicno mesavina sva tri tipa u razlicitim proporcijama, gde su jedan ili dva tipa dominantniji. Sprinteri su obicno mezomorfi-ektomorfi, bacaci kugle mezomorfi-endomorfi, dugoprugasi su vise ektomorfi. Bitno je da prepoznate koji tip je kod vas dominantan kako bi ste mogli da dizajnirate odgovarajuci trening program. Jedan morfoloski tip ne moze biti promenjen u drugi, ali odgovarajuci trening moze da pomogne ljudima da ojacaju tako sto ce ograniciti stvaranje masti, zategnuti dominantni oblik tela i potom izgraditi misice.


Izvor
Ex-Yu fitnes

[The_Bulldog]

MOJ OMILJENI BODY TYPE


            

[sasacg]

Fin text,bas fin...

'fala Bull :wink:

[Vladar]

MOJ OMILJENI BODY TYPE

Nije losa, mada da bi bas bila po mom ukusu morala bi da malo upre u zeljezo, na pr. u setajuce iskorake na parkingu ala cika Ronnie! 

Salu na stranu, Bulldog postavljas zanimljive i informativne materijale iz raznih oblasti, bravo! 

[Polomac]

TNX BULDOG--fin body type...

[The_Bulldog]

Hvala....

[shirkan]

hvala ekstra stvari! I da, stvarno hocu da vas pohvalim da ste prvi, sa vama sam vec 2 god i samo "kradem" od vas i mnogo stvari sam naucio, i prva kura pre god dana je bila vasa! Samo tako nastavite