Protein should be consumed between 12 and 22 grams of protein per kilogram of body weight depending on the intensity of the exercise program, and the remaining calories should come from a mixture of healthy carbohydrates and fats. It’s the same principle as trying to redeem the best casino bonuses on the wrong platform, if you don’t adjust the intake according the body weight.
This plan is ideal if you consider yourself a hard gainer and need an ectomorphic diet to consume enough calories to overcome your physical resistance and gain weight and muscle. If your body type is mesomorphic, you are more likely to achieve this goal if you follow an ectomorphic diet that contains more carbohydrates, fat and moderate protein. You can consume a macro-conceived, lean ectomorphic body type that lacks muscle and fat, whether you are a natural ectomorph or not.
A good starting point for your macronutrient ratio is if you are an endomorph where 25 percent of your calories come from carbohydrates, 35 percent from protein and 40 percent from fat. A good starting point for approaching a mesomorphic body type would be 40% of all calories from carbohydrates, 30% from proteins, and 30% each from fats. Unlike endomorphs, mesomorphic body types are not susceptible to gaining fat by eating too many carbohydrates.
This body type includes people of medium stature who gain and lose weight according to their diet. This type of body consists of people who tend to gain weight and who have a hard time losing weight. It is characterized by high body fat and less muscle and appears round and soft.
Ectomorphoses are thin with a small frame, lighter stature, small joints and lean muscles. They are able to eat too much and gain a little extra weight because they tend to have little body fat, muscle and bone mass. They have long, thin limbs, taut muscles, narrow shoulders and a fast metabolism, which makes this body type resistant to weight gain.
Endomorphoses tend to be more active and tend to store energy in fat. They also have a higher percentage of fat and protein in their daily diet, and the carbohydrate content is controlled by time and exercise. The nutrient distribution of the endomorphs is 25% carbohydrates, 35% protein and 40% fat.
Endomorphs, mesomorphs and ectomorphs (females) exhibit the same characteristics as their male counterparts. Endomorphs are typically stocky, ectomorphs are thin and mesomorphs are in the middle.
Exercise, training, diet and somatotype may vary due to differences in metabolic rate. Some people are more sensitive to carbohydrates and better to a high protein diet, where fat is the predominant energy source. An endomorphic diet can give these people an enormous advantage in their weight loss goals.
An average tall, physically active 30-year-old woman needs 2,000 calories a day, while her male counterpart needs about 2,800 calories a day. Although they are the same size and weight, the Dietary Reference Intake (DRIS) assumes that the male consumes 400 calories more per day than the female. Men have a larger overall body size, a greater weight and a greater muscle mass than women, so they have an increased calorie requirement compared to women.