You have no issue gaining muscle mass and you also don’t have a tendency to get fat. Mesomorph is known as the perfect body type for bodybuilding and weightlifting. *Though the fats are high and carbs are low this is not a ketogenic diet but you could easily shift the macros around to make it one (for keto, you’d have to decrease your protein, raises your fats and still cut carbs a little more). In addition, whenever you lower carbs you’ll want to raise your (healthy) fat intake so that your body can use fats for energy. If you’re eating too many carbs, sure you may gain weight but it may not be quality weight from muscle. However, if you’re still looking to pack on more muscle, you’ll want to eat more protein and quality fats, and minimize your carb intake. You may need to read this post instead: Lean Muscle Meal Plans If you’re a true endomorph then you may be reading the wrong article because you do not have trouble gaining mass. However, you still need adequate protein and you also don’t want to develop bad habits (body types and metabolism can change over the years). The goods news is you can get away with more cheat meals than the other body types. If this is you, you may respond better to higher carbohydrates. Ectomorph Macros for Mass GainsĮctomorphs are naturally lean (skinny) and have the most difficult time gaining muscle, and weight in general. Once you start reading each section below it will make more sense. However, we’re going to take things a step further and break down your macros according to your body type. A good starting point is following the 40/40/20 rule:Īccording to the above, your macros for 5,000 calories per day would look (approximately) like: Macros So let’s tackle the tough part first and assess your daily macros.

However, you still need to ensure you’re getting enough of the right nutrients for muscle growth and recovery, and not overeating with junk food. But unfortunately, the ‘just eat, bro’ mentality will only make you a fat ass.Īgain, there is far more leniency with gaining mass than getting lean. You know you need to eat a lot of food to gain mass and strength. You will be eating protein, carbs, and fats! And meats, dairy, grains, and veggies! Macros for Mass and Strength Gains Note: This meal plan does not follow any trendy or fad diets. So you’ll see meal plans specific to all 3 types. I’ll also help you calculate your macros for your body type. And it’s not going to be filled with junk food (although there is some leniency with this type of diet!). In this post, you’re going to get a 5,000 calorie meal plan for mass and gains for each body type. The challenge is eating enough of the right types of foods to get huge and strong. You train heavy and hit the gym consistently.

Macros calorie meal planner