Nutrition for Ecto-Mesomorph

timbo1138
timbo1138 Posts: 2
in Food and Nutrition
After starting and stopping with diet and exercise my whole life, my wife and I decided to really integrate it in our lives. It is a high priority for us now but as we can accustomed to the lifestyle, we want it to become more of who we are instead of something you have to do. Healthy and strong is something we want to be not do.

For me, I am starting weight training and only doing cardio to strengthen my heart as I get out of breath easily. My weight training will be heavy but short (to failure) as time goes on. For now, I am going to failure but with more reps to get my muscles used to lifting. I plan on going heavy in 2 to 4 weeks.

Because my body type is ecto-meso (more leaning on the ecto), what would be the recommended diet? I am not concerned as what to eat, I am concerned with the stats. How many daily calories, grams of carbs, protein and fat.

I am 6'2" and my LBM is 155 pounds if that helps.

Replies

  • FitandFab33
    FitandFab33 Posts: 718 Member
    What are your goals nutritionally? To maintain? To gain muscle mass? To Lose?

    ETA: http://www.1percentedge.com/ifcalc/

    I would say use this: you don't have to actually USE intermittent fasting, but this calculator gives you some really great info anyway. Your calories and macros REALLY depend on what you want to accomplish.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Most people recommend a minimum of 1 gram protein per pound of lean body weight and a minimum of .35 grams of fat per pound of lean body weight. The remainder of your calories can be made up from whatever combo of fat, carbs and proteins you like or that fits within your goals. The numbers above are "minimums" and going over is fine.

    There really is not anything different to do based on body types. The same rules apply universally to everyone it will just be the amount of calories your body needs that will be different.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Most people recommend a minimum of 1 gram protein per pound of lean body weight and a minimum of .35 grams of fat per pound of lean body weight. The remainder of your calories can be made up from whatever combo of fat, carbs and proteins you like or that fits within your goals. The numbers above are "minimums" and going over is fine.

    There really is not anything different to do based on body types. The same rules apply universally to everyone it will just be the amount of calories your body needs that will be different.

    ^^agreed
  • timbo1138
    timbo1138 Posts: 2
    My goal is to gain muscle. Thanks for the info. Keep it up.
  • slkehl
    slkehl Posts: 3,801 Member
    I haven't done any research on the topic, but based off what I know about nutrition, my gut feeling is that the diets by body type are just a new scheme to get rich by selling books and diet plans.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    My goal is to gain muscle. Thanks for the info. Keep it up.

    If you want to gain muscle - eat at a calorie surplus, get enough protein and strength train.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    My goal is to gain muscle. Thanks for the info. Keep it up.

    If you want to gain muscle - eat at a calorie surplus, get enough protein and strength train.

    ^^^ Yep. Its not easy but it is that simple. : )

Categories