One thing I have found during my years of experimentation with nutrition and dieting was that different body types respond somewhat differently to differ-ent nutritional structures. For background, there are three very general body types, classified by general shape and appear-ance: ectomorphs, mesomorphs, and endomorphs . Ectomorphs are naturally skinny people, mesomorphs are naturally lean and muscular, and endomorphs are naturally fat. (You know which you are.) If you’re an ectomorph or an endomorph you can still develop and build a great physique, but it will be harder because you’re working against your natural ge-netic tendency to be either skinny or fat. Dieting If You’re An Ectomorph Ectomorphs get lean easily but have a hard time putting on muscle .
They can eat a lot and don’t gain much weight. I found that these individuals do bet-ter on a high-carb diet with moderate to high protein, maybe somewhere around 25 to 30 percent protein, 65 percent carbs, and 5 to10 percent fat. (The actual per-centages aren’t important, but they usu-ally work out close to those above. These are given just as an example.) Basical-ly, they need to get one to 1 .5 grams or more of protein per pound of body weight per day, and then keep increasing carbs until they gain weight. Some nutritionists advise that ecto-morphs eat a higher fat diet to gain body fat. The problem with using conventional fats (like many diets are now advocating) for weight gain is that when your body is in a calorie surplus (gaining weight), virtually all excess fat calories you con-sume from food will simply be stored as body fat (1-13). Ectomorphs will find that adding some fat to their diets will help them gain weight, but they’ll gain more fat along with the muscle than if they had followed a low fat diet. It is extensively documented in the medical literature that excess feeding of carbohydrates results in less body fat gain than excess feeding of dietary fat (1-7). Dieting If You’re An EndomorphEndomorphs gain muscle more easily, but tend to be naturally fat and have a hard time getting and staying lean .
They seem to be very sensitive to the carbohydrate content of the diet. Again, for weight gain the body must be in an energy surplus (ex-cess calories) and the bulk of these excess calories should come from carbohydrates, because this results in less body fat accu-mulation than if the excess dietary energy is supplied as fat (1-7). However, during weight loss I found that these people do better if they reduce their carbohydrate intake. While ectomorphs need to main-tain a high carb diet even while losing weight to help prevent muscle loss, en-domorphs just can’t seem to lose all their fat without reducing carbs. They seem to be very sensitive to insulin, and high insulin levels block the burning of stored body fat for energy. (To be more precise, they usually have mild insulin resistance, which results in increased insulin levels and a hard time burning fat.) Just as an example, some representa-tive numbers for an endomorph might look like this: For weight gain, 30-40 percent protein, 50-60 percent carbs, 5-10% fat.
For weight loss, 50-60 percent protein, 30-40 percent carbs, 5-10 percent fat. Again, it’s not the actual percentages that are important, I’m just trying to illus-trate the idea that you can shift around the structure of your diet to achieve different metabolic effects. Dieting If You’re A MesomorphObviously, mesomorphs have the easiest time becoming bodybuilders. These are the people we all envy. They were lean and muscular before they ever started training . They gain muscle easily . They can eat like crap and still look good. All they have to do is cut the junk out of their diet a month before the show and they’re in contest shape. But if you’re a meso-morph who wants to be really successful, stick to the general nutrition advice that follows.General Nutrition GuidelinesOn the Parrillo Nutrition Program, you start by calculating your daily protein requirement. One to 1.5 grams or more of complete protein per pound of body weight each day is a good general guide-line for hard training athletes, especially during weight gain. As you decrease calo-ries to lose fat, it helps to increase this to as much as 1 .5-2 grams or more per pound per day .
The higher dietary protein intake helps prevent catabolism of muscle protein during energy restricted diets . Next you allot 5-10 percent of daily calories to come from fat. The remainder of your calories come from complex car-bohydrates, which I divide into starches (potatoes, rice, beans, etc.) and fibrous carbs (vegetables and salad greens). You adjust carbohydrate intake appropriately so that you’re either gaining muscular weight or losing body fat, as desired. So when you structure your diet this way the percentages take care of themselves. The times when I cite various nutrient percent-ages as examples are merely to illustrate how the balance of your diet can change as you’re working to achieve different goals .If You Need To Lose Body Fat I do believe in the low-carb strategy for burning fat, whether you are an endo-morph or a mesomorph, or somewhere in between.
The problem with low-carb dieting, however, is that it saps your energy and skimps on a lot of important nutrients . So how do you do the low-carb diet at Parrillo? I’ve developed a very special energy supplement called CapTri® which allows you to utilize the power of the low carb diet without resorting to using regular fat as a food source. CapTri® is a special-ly engineered fat with a unique molecular structure which causes it to follow a dif-ferent metabolic route than regular fats (8,9). It behaves more like a carbohydrate in the body, except that it doesn’t increase insulin levels. This means you can use CapTri® in place of carbs to decrease insulin levels and shift your metabolism into a fat-burning mode. CapTri® has virtually no tendency to be stored as body fat, which is in marked contrast to regular fats (8,9). Regular fat is metabolized very slowly and is very eas-ily stored as body fat. CapTri® is burned (converted to usable metabolic energy) very rapidly in fact, as rapidly as glucose. This energy is used to fuel the body, which spares protein and glycogen . Since Cap-Tri® is rapidly and completely used as fuel, this means it won’t be stored as body fat. (Of course, CapTri® does not defy the laws of thermodynamics, and if you eat too many calories too fast you will gain fat, even if you’re using CapTri®.
The point is that CapTri® results in much less fat gain than conventional foods, because relatively more of the calories in CapTri® are immediately converted to energy and lost as body heat.) Help for Ectomorphs Too! If you need to increase your calories to build more muscle mass, you can use CapTri® for this purpose too. Further-more, fats like CapTri® have been shown to increase growth hormone levels, which will also stimulate fat loss and muscle gain (10). Nutrition works best if you tailor it to your own needs and goals. Stick to basic natural foods such as lean proteins (white meat poultry, fish, egg whites, and protein supplements); starchy carbohydrates; and lean carbohydrates. When you have your nutrition “right,” supplement as appropri-ate to match your energy and training needs. Consider your body type, make the right nutritional adjustments, and you’ll experience a higher level of performance and peak achievement.
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