Nutrition and Muscle Mass Essay

Bodybuilder Genetics

Many of us read bodybuilding.com articles daily. I have to say, I have never seen a more information packed free website! However, terms you will always come across are endomorph, ectomorph, and mesomorph. This article should give you a better idea about what they mean.

But first, let's look at genetics. Genetics are many would-be bodybuilders' excuse to stop lifting. Lack of results is always blamed on genetics, even though these people haven't reached their genetic potential. Genetics does play a role in bodybuilding, but not as much as most people like to think. There are also solutions to these genetic problems.

If you are the type of person without very broad shoulders, you might think it’s the end of the world, but its not! Its all about symmetry and illusion in the sport of bodybuilding. A person with short shoulders should slim down his waist and put more work on his shoulders, giving them a training day by themselves. You may have slight genetic disadvantage, but its no reason to throw in the towel and give up.

The terms ectomorph, mesomorph, and endomorph describe a person's genetic characteristics, more specifically, the body's ability to lose fat and gain muscle. These traits run in the family and there is little one can do about them. If you are not sure which body type you are, follow this link to a quiz which will help you: http://www.bodybuilding.com/fun/becker3.htm

Here is a description about all 3 and how each should be training and eating:

Ectomorph:
Ectomorphs are thin, scrawny body types with almost no visible fat and only small amounts of lean muscle. They are skinny, delicate bodied individuals who have trouble gaining lean muscle weight and maintaining it, but they have relatively no fat on their bodies and do not need to go through a cutting phase.
Ectomorph Training Guide:
Ectomorphs should use lower reps, about 6-8, and heavy weight. They should space workouts at least 48 hours apart, and should limit outside activity other than lifting. Ectomorphs should concentrate on compound movements such as deadlifts, squats, bench presses, and chinups. This will help build mass by working several muscle groups at once and allowing enough rest for the muscle to repair completely.
Ectomorph Eating Guide:
Ectomorphs should be eating several meals a day (6-8 meals). They should also be eating more on each meal, and should have a higher carbs : protein intake ratio. Ectomorphs can also eat more fat, and should eat more caloric dense foods. This will give the body the calories it needs to rebuild muscle and put on mass. Food ratio should be 40:40:20 for protein carbohydrates and fat and fat can exceed that and so can carbs.
Ectomorph Supplement Guide
If an ectomorph wants to use supplements, he should use whey protein powder, multivitamin, creatine, glutamine, amino acids/BCAA's and a weight gainer such as after max which includes carbohydrates. An ectomorph needs all the help he can get in the realm of muscle gain because ectomorphs body does not gain muscle easily.

Mesomorph:
Mesomorphs are the genetically gifted individuals. They find it easy to gain muscle mass and easy to loose weight. They gain mass and definition at the same time, and they also can miss a workout or eat a little extra here and there while not having an effect on their body.
Mesomorphs Training Guide:
Mesomorphs should use moderate weights with moderate reps (8-10) while maintaining some aerobics on off days. Mesomorphs should generally mix between isolation and compound exercises to get a perfect balance of mass and definition.
Mesomorphs Eating Guide:
Mesomorphs should be eating less carbs and more proteins than ectomorphs, but still have a moderate amount of carbs in their diet. Mesomorphs should have about 15% fat, 40% protein, and 40% carbs. Keep protein intake between 1 to 1.6 grams per pound of bodyweight.
Mesomorphs Supplement Guide:
If a mesomorph wants to use supplements,

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