Of the three major body types, mesomorphs have the easiest time of adding muscle mass, but eat poorly or too much and you won't see the results you're looking for. You'll want to eat a diet high in protein and find the right balance of good carbs and fat.
This might involve a little trial and error, but you'll get it eventually. It will be necessary to eat four to six smaller meals per day, rather than the traditional two or three larger ones. You want to keep the flow of nutrients into your body consistent and continuous.
Keep it healthy
Monitor your fats. It's protein and complex carbs that are the focus for this body type.
As a guideline, start with a 35% protein, 45% carbs and 20% fats combination. Monitor your energy levels and growth and adjust accordingly. If you're energy level is low, you might want to add a little extra fat.
Embrace protein - aim for 1.5 grams per lb of body weight.
For total calorie intake, aim for 15 times your weight.
Use this as a basis for your diet:
THE MESOMORPH DIET
BREAKFAST: Oatmeal with milk, hardboiled egg
SNACK: Tuna, apple
LUNCH: Brown rice, vegetables, grilled chicken
SNACK: Protein shake with milk
DINNER: Grilled fish, potato, salad, non-fat greek yogurt
Remember, these are very general guidelines for a very general body type.
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