YOUR NUTRITION 

OVERVIEW

You are a Mesomorph on a muscle gain programme. Your body-type is fortunate as it finds building muscle easier than it would an Ectomorph. Your priority on a muscle building programme is to get your body into an anabolic (building) state by creating the necessary hormonal response (boosting your growth hormone and testosterone). This is achieved through the correct exercise plan, eating the right amount of calories to take you into an energy surplus and consuming the correct type and ratio of macronutrients (carb, fat and protein). For all body-types trying to build muscle we cannot emphasise enough the importance of eating the right amount and type of carbohydrate at the right time.

  • More info on a live programme
     
 

BASIC

KEY POINTS

  • We strongly recommend you use MyFitnessPal to track your nutrition targets.
  • Keep as close to your daily calorie and macronutrient breakdown as you can. (see table).
  • Ensure you eat breakfast.
  • Drink 200-300ml of water upon waking.
  • Ideally eat 1.5 - 2 hours before training.
  • Try to avoid fat 90 minutes before and after training.
  • More info on a live programme
     

MACRONUTRIENT BREAKDOWN TABLE

Daily Nutrition Grams Calories %
Protein 198 792 27
Fat 98 882 30
Carb 317 1266 43
Total 613 2940 100

The above table shows your ideal macronutrient breakdown, this information would be useful if using My Fitness Pal.

 

ADVANCED

Daily Calorie Intake = 2940

The red column is the amount of calories needed to maintain your BMR (basal metabolic rate) This is the rate at which your body uses energy when you are resting in order to keep your vital body functions working. The yellow column represents the amount of calories needed for your PAL (physical activity level). This is the energy used in your daily activity, we gathered this info from your YBP form. The blue column represents the amount of calories YBP feels you need to adjust for your specific goal and body type. The green column is the sum of the first 3 columns BMR + PAL +/- ADJUSTMENT = DAILY CALORIE INTAKE

Macro-Nutrient Breakdown

The above chart is the breakdown of your macro-nutrients (Carbs, Fat and Protein). YBP has calculated your ratio based on your gender, body-type, goal and PAL (physical activity level)

Remember to check your charts on a monthly basis as your daily calories and macro-nutrient breakdown may change with your progress.

 

KEY POINTS – ADVANCED

  • Drink 200-300ml of water upon waking.
  • Regardless of whether you are training or not, for your body-type it is important to eat breakfast within an hour of waking.
  • Aim to eat 1.5 - 2 hours before training, ideally a meal containing low GL (Glycemic Load)  carbohydrates, protein but no fat. However if you are training early morning try to eat something light 30 minutes before exercise. This snack should also contain low GL carbohydrates, protein but no fat.
  • Your recommended fat intake (on the chart above) should be spread evenly between your meals, however avoid fat 90 minutes before and after training.
  • More info on a live programme
 

NUTRIENT BREAKDOWN TABLE

These tables give you the ideal breakdown in grams of the amount of protein and carbohydrate you should aim to eat in each meal/supplement on a training and non training day.

As a Mesomorph on a muscle gain programme aim to eat 7 meals per day. The supplement you have during training consists of BCAA mixed with 300-500ml of water. The post training shake is a combination of whey protein, glutamine and dextrose mixed together with 300-500ml of water and should be consumed within 25 minutes post exercise. We recommend you have a casein protein shake before bed to prevent muscle breakdown through the night. This shake and the post workout shake are classed as 2 meals, therefore spread the remaining 5 meals evenly throughout the day. On training days avoid fat 90 minutes before and after training and remember to spread your fat throughout the day. 

On a rest day we have reduced your carbohydrate intake and supplements are not necessary, therefore you will consume 7 meals in total.

 

TRAINING DAY

Protein (gm) Carb (gm)
During training supplement 22g BCAA
Post training shake 30g whey protein & 10g glutamine 76g dextrose
Meal 1 23g 48g
Meal 2 23g 48g
Meal 3 23g 48g
Meal 4 23g 48g
Meal 5 23g 48g
Before bed supplement 30g casein protein

NON TRAINING DAY

Protein (gm) Carb (gm)
Meal 1 28g 47g
Meal 2 28g 47g
Meal 3 28g 47g
Meal 4 28g 47g
Meal 5 28g 47g
Meal 6 28g 47g
Meal 7 28g 47g
  • More nutritional data and info on a live programme

RECIPES

MILDLY SPICED CHICKEN & RICE

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
607 52g 24g 32g
 
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INGREDIENTS

  • Serves 2

  • 1 Onion, finely chopped
  • 2 Cloves of garlic, finely chopped
  • 1 Red pepper, sliced
  • 6 x Chicken thighs (skinless and boneless) cut into large pieces
  • 2 tsp of curry or chilli powder
  • 100g White rice
  • 150g Cherry tomatoes, halved
  • 500ml Chicken stock
  • 100g Spinach

METHOD

Saute the onion and garlic in a large frying pan for a couple of minutes and then add the red pepper, chicken thighs, the spices and some seasoning, the raw white rice, cherry tomatoes and chicken stock (enough to cover the rice). Bring to the boil and simmer for about 15 minutes until the chicken and rice are cooked through. Just before you take off the heat add the spinach for 1 minute, so it wilts nicely in the heat.

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

• Plenty more tasty recipes to choose from on a YBP programme.