Muscle growth in ectodermal population
A foreigner is a natural skinny person who won't get fat if he eats dry. This kind of people gain muscle slowly and hard, and need to increase their calorie intake. For example, 70kg men, people with body fat 10% and people with body fat 18% gain muscle, and the daily calorie surplus should be different. For this thin person with body fat 10%, the daily calorie surplus can reach more than 500 calories, even 1000 calories. People with body fat 18% should have a calorie surplus of 200-300 calories. If you have too many calories, you will easily accumulate fat and not gain much muscle.
Carbohydrate: protein: Fat intake ratio is 5:2.5:2.5. Because this kind of people are naturally insensitive to insulin, the intake of carbon water is the key point, and a lot of carbon water is needed to supplement energy and gain muscle. Still in the above example, a 70KG male consumes 2400 calories a day to maintain his weight, and the remaining calories are 600 calories, so he eats 3000 calories a day during muscle gain.
In each nutrient, carbohydrate is 375g, protein is187g, and fat is 83g. The amount of this carbohydrate has reached more than 5 times of the body weight (of course, if the body weight is still growing slowly, you can continue to increase carbohydrates); Protein is about 2.5 times of body weight, which is enough to gain muscle. If there are more, protein's assimilation ability under natural conditions will be limited; Try to eat unsaturated fat if you are fat.
Muscle growth in mesogenic population
Such people are easy to increase or decrease, and their natural athletic ability is good. Therefore, such people don't need to consume as much carbohydrates as ectoderm people, otherwise they will accumulate fat and have too much calories.
Carbohydrate recommended by this group: protein: The fat intake ratio is 4:3:3, or the above person needs 2400 calories, then his calorie surplus is enough, and he eats 2800 calories every day. In this way, he eats 280 grams of carbohydrates every day, protein eats 2 10 and 93 grams of fat.
This kind of people generally have better muscle explosive power and endurance, so the training intensity is greater than that of ectoembryos and endoembryos. Similarly, protein can take in a little more.
The number of embryos increased.
Such people are naturally prone to obesity. These people are easy to gain weight, but it is also easy to accumulate a lot of fat in the process of gaining muscle.
Endoembryos are naturally sensitive to insulin and carbohydrate, so such people should control carbohydrate well and not too much calories when gaining muscle.
Using the example of the person above, the basic calorie consumption is 2400 calories, and the extra 200 calories are enough to clean the muscles, so the daily intake is 2600 calories. At this time, the intake ratio of carbohydrate: protein: fat should be 3:3:4. The converted carbohydrate is 195g, protein is 195g, and fat is 1 15g.
Perhaps there is a big question here. Why can endoderm people eat so much fat instead of controlling carbohydrates during muscle gain? Isn't fat more likely to accumulate fat? Generally, trans fats in fried foods and desserts may accumulate fat more easily than carbohydrates, so at this time, endosperm people should try to control the intake of unsaturated fats, such as nuts, salmon, avocados and olive oil. The intake of unsaturated fat is beneficial to cardiovascular health, which is not easy to accumulate fat and can keep testosterone at a high level in the body.
Every embryo group has different ways to take in nutrition, and everyone has their own methods. Therefore, when you gain muscle, you need to adjust it according to your own situation. If the ectodermal population gains muscle slowly, then increase the amount of carbohydrates; When the endosperm population gains muscle, fat accumulates quickly, so it will reduce the overall calorie intake and reduce the carbohydrate intake. Muscle gain is a long process of trial and error, and slowly you can find a method that suits you.