The Ultimate Bulking Plan for Mesomorphs: How to Eat, Train, and Supplement for Maximum Gains
Bulking for Mesomorphs: How to Gain Muscle and Stay Lean
If you have a mesomorph body type, you may have an easier time building muscle and losing fat than other body types. However, that doesn't mean you can eat whatever you want and skip the gym. To achieve your full potential, you need to follow a proper bulking plan that suits your unique physique and goals.
bulking for mesomorphs pdf to doc
In this article, we'll explain what a mesomorph body type is, what bulking means, and how to bulk for mesomorphs. We'll also give you some tips on how to train, eat, and track your progress while bulking. By the end of this article, you'll have a clear idea of how to bulk for mesomorphs pdf to doc.
What is a Mesomorph Body Type?
A mesomorph body type is one of the three main somatotypes, or body types, that were introduced by psychologist William Sheldon in the 1940s. According to Sheldon, body types are determined by your skeletal frame size and your natural tendency to be more muscular or store more fat.
A mesomorph body type is characterized by a medium frame size and a higher percentage of muscle than fat. People who have this body type may have broader shoulders, a muscular chest and arms, an upright posture, and an even weight distribution. They may also have a square-shaped head and a large heart.
Characteristics of a Mesomorph
Some of the common physical traits of a mesomorph are:
Moderate to large bone structure
Muscular body shape
Rectangular or hourglass silhouette
Low to moderate body fat
High strength and endurance
Advantages and Disadvantages of a Mesomorph
Being a mesomorph has its pros and cons. On the positive side, mesomorphs may:
Gain muscle easily
Lose fat easily
Maintain a lean physique
Adapt well to different types of training
Have a natural athletic ability
On the negative side, mesomorphs may:
Gain fat easily if they overeat or eat unhealthy foods
Lose muscle easily if they undertrain or undereat
Hit plateaus in their progress if they don't vary their routine
Become bored or complacent with their workouts
Have unrealistic expectations of their results
What is Bulking?
Bulking is a term used in bodybuilding and fitness to describe the process of increasing your calorie intake and lifting weights to gain muscle mass. The goal of bulking is to build as much muscle as possible while minimizing fat gain.
There are two main types of bulking: clean and dirty. Clean bulking involves eating a moderate surplus of calories (around 10-20% above your maintenance level) from healthy and nutritious foods. Dirty bulking involves eating a large surplus of calories (around 30-50% above your maintenance level) from any food source, regardless of its quality or nutritional value.
The Difference Between Clean and Dirty Bulking
The main difference between clean and dirty bulking is the amount and quality of calories you consume. Clean bulking allows you to gain muscle with minimal fat, while dirty bulking may lead to excessive fat gain along with muscle.
Clean bulking requires more planning, discipline, and consistency than dirty bulking. You need to calculate your calorie and macronutrient needs, choose wholesome foods, prepare your meals, and track your intake. Dirty bulking is easier and more flexible, but also more risky and unhealthy. You can eat whatever you want, whenever you want, without worrying about portions or nutrients.
Clean bulking is generally recommended for most people, especially mesomorphs who tend to gain fat easily. Dirty bulking may be suitable for some people, especially ectomorphs who have a hard time gaining weight and have a fast metabolism. However, dirty bulking should be done with caution and moderation, as it can lead to health problems, such as high blood pressure, high cholesterol, diabetes, and heart disease.
The Benefits of Bulking for Mesomorphs
Bulking can be beneficial for mesomorphs who want to increase their muscle size and strength. Some of the benefits of bulking for mesomorphs are:
Enhanced muscle growth and hypertrophy
Improved performance and power
Increased confidence and self-esteem
More variety and enjoyment in your diet
Better recovery and repair of your muscles
How to Bulk for Mesomorphs
Now that you know what a mesomorph body type is and what bulking means, let's see how to bulk for mesomorphs. Here are some steps you need to follow to bulk successfully as a mesomorph:
Calculate Your Calorie and Macronutrient Needs
The first step to bulk for mesomorphs is to figure out how many calories and macronutrients (protein, carbs, and fats) you need to eat per day. To do this, you need to know your basal metabolic rate (BMR), which is the amount of calories your body burns at rest. You can use an online calculator or a formula to estimate your BMR.
Once you have your BMR, you need to multiply it by an activity factor that reflects your level of physical activity. For example, if you are sedentary, multiply your BMR by 1.2; if you are moderately active, multiply it by 1.55; if you are very active, multiply it by 1.725.
The result is your maintenance calorie level, which is the amount of calories you need to eat to maintain your current weight. To bulk for mesomorphs, you need to eat more than your maintenance level. A good range is 10-20% above your maintenance level. For example, if your maintenance level is 2500 calories, you should aim for 2750-3000 calories per day.
Next, you need to determine how much protein, carbs, and fats you need to eat. Protein is essential for building and repairing muscle tissue. Carbs are the main source of energy for your muscles and brain. Fats are important for hormone production, cell membrane function, and absorption of fat-soluble vitamins.
A good macronutrient ratio for bulking is 40% protein, 40% carbs, and 20% fats. This means that if you eat 3000 calories per day, you should get 1200 calories (300 grams) from protein, 1200 calories (300 grams) from carbs, and 600 calories (67 grams) from fats.
Choose Quality Foods and Supplements
Follow a Balanced and Varied Diet
The third step to bulk for mesomorphs is to follow a balanced and varied diet that includes a range of foods from different food groups. You should aim to eat at least three main meals and two to three snacks per day, spaced evenly throughout the day. You should also drink plenty of water and limit your intake of alcohol, caffeine, and sugary drinks.
Some examples of foods you can eat for each meal and snack are:
Oatmeal with milk, nuts, and berries; scrambled eggs with whole wheat toast and avocado; protein shake with banana and peanut butter
Chicken salad sandwich with whole wheat bread, lettuce, tomato, and cheese; tuna pasta salad with whole wheat pasta, mayonnaise, celery, and carrots; turkey wrap with whole wheat tortilla, hummus, spinach, and cheese
Salmon with brown rice and broccoli; steak with baked potato and green beans; chicken curry with basmati rice and naan bread
Yogurt with granola and fruit; trail mix with nuts, dried fruits, and chocolate; protein bar or cookie
You can also use supplements to enhance your diet and performance. Some of the best supplements for bulking are:
Whey protein: a fast-digesting protein that helps you meet your daily protein needs and supports muscle growth and recovery.
Creatine: a compound that increases your energy, strength, and muscle mass by boosting your ATP production.
Branched-chain amino acids (BCAAs): a group of essential amino acids that prevent muscle breakdown and enhance muscle synthesis.
Beta-alanine: an amino acid that buffers lactic acid buildup in your muscles, allowing you to train harder and longer.
Caffeine: a stimulant that boosts your alertness, focus, and endurance.
How to Train for Mesomorphs
The fourth step to bulk for mesomorphs is to train hard and smart. You should follow a resistance training program that targets all your major muscle groups and challenges you with progressive overload. You should also incorporate some cardio and rest days to improve your overall fitness and recovery.
Lift Moderate to Heavy Weights
The best way for mesomorphs to build muscle is to lift moderate to heavy weights. This means using a weight that allows you to perform 6-12 reps per set with good form. You should aim for 3-4 sets per exercise, with at least 8 reps per set. You should also rest for 60-90 seconds between sets.
You should choose exercises that work multiple muscles at once, such as squats, deadlifts, bench presses, rows, pull-ups, dips, lunges, and shoulder presses. These exercises are known as compound movements and they stimulate more muscle fibers and hormones than isolation movements.
You should also vary your exercises, rep ranges, and intensity levels every few weeks to prevent plateaus and boredom. You can use different equipment, such as barbells, dumbbells, kettlebells, cables, machines, bands, or bodyweight. You can also use different techniques, such as drop sets, supersets, pyramids, or circuits.
Train Four to Five Times a Week
The optimal frequency for mesomorphs to train is four to five times a week. This allows you to hit each muscle group twice a week with enough volume and intensity. You can follow a split routine that divides your muscles into different groups or a full-body routine that works all your muscles in each session.
Some examples of split routines are:
Upper/lower split: train your upper body on one day and your lower body on another day.
Push/pull/legs split: train your pushing muscles (chest, shoulders, triceps) on one day, your pulling muscles (back, biceps, forearms) on another day, and your legs on another day.
Bro split: train one or two muscle groups per day, such as chest, back, shoulders, arms, and legs.
Some examples of full-body routines are:
5x5 program: perform five sets of five reps of a compound exercise for each muscle group, such as squats, bench presses, rows, overhead presses, and deadlifts.
3x10 program: perform three sets of 10 reps of a compound exercise and an isolation exercise for each muscle group, such as squats and leg extensions, bench presses and flyes, rows and curls, etc.
Circuit training: perform a series of exercises for different muscle groups with minimal rest between them, such as push-ups, squats, lunges, dips, pull-ups, etc.
Incorporate Cardio and Rest Days
While resistance training is the main focus of bulking for mesomorphs, you shouldn't neglect cardio and rest days. Cardio can help you improve your cardiovascular health, endurance, and fat burning. Rest days can help you recover from your workouts, prevent overtraining, and reduce the risk of injury.
You should aim to do 2-3 sessions of cardio per week for 20-30 minutes each. You can choose any type of cardio that you enjoy, such as running, cycling, swimming, skipping, or boxing. You can also vary the intensity of your cardio, such as doing high intensity interval training (HIIT) or low intensity steady state (LISS) cardio.
You should also take 1-2 rest days per week to allow your muscles to repair and grow. On your rest days, you can do some active recovery activities, such as stretching, yoga, walking, or massage. You should also get enough sleep (7-9 hours per night), drink plenty of water (2-3 liters per day), and manage your stress levels.
How to Track Your Progress and Adjust Your Plan
The fifth and final step to bulk for mesomorphs is to track your progress and adjust your plan accordingly. You should monitor your weight, body fat percentage, muscle mass, strength levels, and appearance regularly. You should also evaluate your diet and training program and make changes if needed.
Measure Your Weight, Body Fat Percentage, and Muscle Mass
You should weigh yourself once a week in the morning before eating or drinking anything. You should also measure your body fat percentage using a caliper or a bioelectrical impedance scale. You can use these measurements to calculate your lean body mass (LBM), which is your total weight minus your fat mass.
Your goal is to increase your weight and LBM while keeping your body fat percentage within a healthy range. A good rate of weight gain is 0.5-1 pound (0.2-0.5 kg) per week. A good rate of LBM gain is 0.25-0.5 pound (0.1-0.2 kg) per week. A healthy body fat percentage range is 10-15% for men and 18-23% for women.
Take Photos and Assess Your Appearance
You should also take photos of yourself once a month in the same lighting and pose. You should take front, side, and back photos to see how your body shape is changing. You can use these photos to compare your progress over time and see if you're gaining muscle or fat in certain areas.
such as increased waist circumference, love handles, double chin, or puffiness. You should also ask yourself how you feel about your body and whether you're happy with your results.
Increase or Decrease Your Calories Depending on Your Goals
Based on your measurements, photos, and appearance, you may need to adjust your calorie intake to optimize your bulking results. If you're gaining too much fat or not enough muscle, you may need to decrease your calories slightly. If you're not gaining any weight or losing muscle, you may need to increase your calories slightly.
A good rule of thumb is to adjust your calories by 10% in either direction depending on your goals. For example, if you're eating 3000 calories per day and you want to lose some fat, you can reduce your calories to 2700 per day. If you want to gain more muscle, you can increase your calories to 3300 per day.
You should also adjust your macronutrient ratio accordingly. For example, if you want to lose some fat, you can increase your protein intake to preserve your muscle mass and reduce your carb intake to lower your insulin levels. If you want to gain more muscle, you can increase your carb intake to fuel your workouts and recovery and reduce your fat intake to avoid excess calories.
Bulking for mesomorphs is a great way to increase your muscle size and strength while staying relatively lean. However, it requires a proper plan and execution to achieve optimal results. You need to calculate your calorie and macronutrient needs, choose quality foods and supplements, follow a balanced and varied diet, train hard and smart, incorporate cardio and rest days, and track your progress and adjust your plan.
By following these steps, you can bulk for mesomorphs pdf to doc and enjoy the benefits of having more muscle mass. You'll look better, feel stronger, perform better, and have a higher metabolism. You'll also be able to cut more easily when the time comes.
Here are some frequently asked questions about bulking for mesomorphs:
Q: How long should I bulk for?
A: There is no definitive answer to how long you should bulk for. It depends on your starting point, your goals, and your preferences. Some people may bulk for a few weeks or months, while others may bulk for a year or more. Generally speaking, you should bulk until you reach a desired level of muscle mass or body fat percentage.
Q: How do I know if I'm a mesomorph?
A: The best way to know if you're a mesomorph is to look at your body shape and characteristics. If you have a medium frame size, a muscular body shape, an even weight distribution, a low to moderate body fat percentage, a fast metabolism, and a good posture, chances are that you're a mesomorph.
Q: Can I bulk as an ectomorph or endomorph?
A: Yes, you can bulk as an ectomorph or endomorph. However, you may need to modify your bulking plan according to your body type. Ectomorphs may need to eat more calories and carbs than mesomorphs to gain weight and muscle. Endomorphs may need to eat fewer calories and fats than mesomorphs to avoid excessive fat gain.
Q: What are some common bulking mistakes?
A: Some common bulking mistakes are:
Eating too much or too little: Eating too much can lead to excessive fat gain and health problems. Eating too little can lead to insufficient muscle gain and poor performance.
Eating junk food: Eating junk food can provide empty calories that lack nutrients and fiber. Junk food can also spike your blood sugar and insulin levels, which can promote fat storage.
Not training hard enough: Not training hard enough can limit your muscle growth potential and waste your calorie surplus. You need to challenge yourself with progressive overload and intensity in the gym.
Not resting enough: Not resting enough can impair your recovery and muscle growth. You need to get enough sleep, drink enough water, and take rest days to allow your muscles to repair and grow.
Not tracking your progress: Not tracking your progress can make you lose sight of your goals and results. You need to measure your weight, body fat percentage, muscle mass, strength levels, and appearance regularly and adjust your plan accordingly.
Q: How do I convert my bulking pdf to doc?
A: If you want to convert your bulking pdf to doc, you can use an online converter tool or software. You can also use a word processor program that supports both formats, such as Microsoft Word or Google Docs. You just need to upload or open your pdf file and save it as a doc file. 71b2f0854b