One Size Doesn’t fit all Part 2.
So following on from last week, I’m now going to go into some loose guidelines upon which to base you’re eating on dependant on your body type. If you fall into more than one category start by using the most dominant and then if after s few weeks nothing has changed or you don’t feel energised tinker with the ratio’s based on your other body type tendency (but don’t go the whole hog) and see what happens. As I have mentioned there really isn’t an exact science so it will require a little trial and error.
So here are your starting points plus a recap of the body types.
Ectomorphs tend to be long and lean like your typical endurance athlete. They have a fast metabolic rate and a usually a high carbohydrate tolerance.
So a basic structure for this would be high carbs, moderate protein and low fat. Ratios could be 55% carbs, 25% protein, and 20% fat. Don’t overcalcculate the percentages just use them as a guide of where you should be.
Mesomorphs have a medium sized bone structure and hold muscle easily. Think wrestlers – Triple H not Yokozuna.
Mesomorphs typically do best on an even balance of carbohydrates, proteins, and fats. A split of 40% carbohydrate, 30% protein, and 30% fat is a good starting point.
Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Think Props in rugby and Power lifters. Endomorphs generally have a low carbohydrate tolerance.
Endomorphs should focus on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). When I say fat I mean good fats from animal produce, dairy, nuts and oils-I’m currently adding coconut oil to my morning coffee.
A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat.
So I have been following a higher fat, high protein, low carb diet for a week now. Some days where higher carb than others but most days my highest percentage came from fat.
How has that worked out for me?
Well I feel amazing! The difference in my mental clarity and concentration has been outstanding; I was sooooo productive last week despite various things cropping up that would normally send me off course. I haven’t felt the need for more carbs during the day, they have mostly come from fruit and veg and I have been saving my starchy carbs rice, potatoes etc. for my evening meal which I have after usually 14-15 hour day (carbs after 6 I know its madness!). I have also found it that meal is seriously carb heavy (Mr A seemed intent on feeding me a lot of Gluten Free Garlic Bread last week!) I actually woke up feeling a little groggy the day after………….interesting.
So I know what you all really want to know is how that affected the scales etc. Well I lost 2kg and my body fat dropped by around 8%! And even more interestingly according to myfitnesspals guidelines (which I imagine are based on some outdated government nonsense) I overate most of last week-In your face calorie counting! So I will carry on this way perhaps just upping my protein intake a little as it was slightly low compared to my fat intake and we shall see what happens.
So don’t forget to add me on myfitnesspal if you’re on there, search for ChuddyCharlton cute pony picture comes up. And let’s crack your nutritional code!
PS. A certain someone is going to sulk about this but well done to Anne for implementing my advice and adding in some short 20 min gym sessions into her week-it all adds up!