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By: Obi Obadike
Before designing any specific macronutrient diet, you have to determine your body type and see if you are an ectomorph, mesomorph or endomorph.
The ectomorph body type is naturally thin with skinny limbs. Ectomorphs typically want to gain muscle strength and size as well as maintain body weight and strength during high volume endurance exercises. The characteristics of an ectomorph are faster metabolic rate, increased sympathetic nervous system activity and much higher carbohydrate tolerance.
The function of a high sympathetic nervous system is to mobilize the body’s resources which, when under stress, induce the flight or fight response. It also helps control most of the body’s internal organs. High sympathetic nervous systems are accompanied by an elevated heart rate, wider bronchial passages and constricted blood vessels. The starting macronutrient ratio for this body type is a daily protein intake of 25%, starting carb intake of should be 55%, and starting fat intake of 20%.
A mesomorphic body type is naturally muscular and athletic. The characteristics of a mesomorphic are carbohydrate tolerance, testosterone, grown hormone dominant, moderate to high sympathetic nervous system activity. Typical mesomorphic goals are continuing to build muscle while maintaining low body-fat percentage. The starting macronutrient diet ratio would be 30 % protein, 40% carbs and 30% fat.
Endomorphic body types are naturally broad and thick. Their characteristics are insulin dominant, slow metabolic rate, low sympathetic nervous system activity and low carb tolerance. The starting macronutrient ratio for this body type would be 35% for protein daily intake, 25% carb daily intake and 40% fat daily intake. The typical goal for this body type is to lose body fat.
It is very important to know that your genetic makeup determines what your body type is. Whatever your fitness goals, knowing your body type will determine the specific macronutrient diet that will help you attain it.
If your activity level is sedentary (minimal exercise 1-2 times a week), then your daily caloric intake formula for weight loss would be your bodyweight (lbs) multiplied by the number 10. The resulting number is your daily calorie intake. If your goal is weight maintenance then your daily caloric intake formula is your Body weight (lbs) multiplied by 14. If it is to gain weight then your daily caloric intake formula should be your bodyweight times 18.
A moderate activity level is typically around three to four times a week. If your goal is to lose weight then the formula would be your body weight (lbs) multiplied by 12 for which your daily caloric intake. If your goal is to maintain your current weight, then your caloric intake would be your body weight multiplied by 16. If you desire to gain weight, then your caloric intake would be your bodyweight times twenty.
Lastly, if your activity level is very active at 5-7 times a week and if your goal is to lose weight, then your daily caloric intake formula would be body weight (lbs) multiplied by 16. For maintaining weight, it’s your body weight times 18. And for weight gain it’s your body weight times 22.
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