Lanterna Rally

Author: Coach ByQu

Publisher:

Published: 2020-02-28

Total Pages: 141

ISBN-13:

Ectomorph is usually slim build, and sometimes even thin, which makes it quite easy to distinguish it from endomorphic and mesomorphic. He has narrow shoulders and hips, and his chest is relatively narrow and flat. The face and neck are slender and elongated, and the posture is rather stooped, which is due to the weak tension of the muscles responsible for the straight posture. The goal of ectomorphic will be to increase body weight so that body composition is more proportional. Muscularity will be a particular challenge. Ectomorph is characterized by rapid metabolism, which can be seen as an advantage, because there is a small risk of postponing excess calories in the form of adipose tissue. On the other hand, high caloric needs causes difficulties with the growth of muscle mass, because muscle tissue very quickly consumes energy reserves in the form of carbohydrates and begins to burn the proteins it is made of. Because of this, muscle "maintenance" can be a problem. Due to the fast metabolism, the basis of the diet is high calorific value. To avoid self-burning of muscle tissue, you have to calculate your caloric needs, and add extra calories. In the book I explain how to do it. To increase weight, use 5 to 7 large meals. The basis of the menu should be complex carbohydrates, such as: rice, oats, pasta, dark bread etc. The division of macronutrients should be as follows: - 45-50% carbohydrates - 20% protein - fats 30-35% Among nutrients it is worth considering the use of gainers, which can facilitate weight gain. It is much easier to meet high caloric needs by using in the diet a large amount of high-calorie nuts and stones rich in fats and proteins. The ectomorphic diet should also be rich in vegetable oils and fats of animal origin, which helps to increase the energy value of individual meals. It is important to control your muscle mass gain to avoid unnecessary fat gain. Particularly valuable in this case is the increase in pure muscle mass and its maintenance, which is why proper training accompanying a diet tailored to the needs of ectomorphics is important. Ectomorphs also show high tolerance to carbohydrates, which means that the diet can consist largely of them. It is especially recommended to eat carbohydrate meals during or after training. Due to the high demand for carbohydrates, breakfast should be the most extensive meal of the day, consisting of carbohydrates and proteins. Such "charging" of carbohydrates prevents their deficiency during the day. In the event of energy shortage, the body burns carbohydrates in the first place, which means that the strategy of eating breakfast rich in this macronutrient prevents the consumption of muscle tissue. The program lasts 8 weeks, in the book everything is explained step by step which actions you should take. - For maximum results, the book offers space for 40 daily workouts, and 56 spaces for daily record Food. Perfect for 8 weeks. With this space you can count macros & calories, equipment used, reps & sets, and a number of other metrics. The perfect combination for Building Muscle It's really worth a try, time will pass. It depends only on us how we will use it. If you are not satisfied, you always have the right to a refund. However, I know that sticking to the assumptions contained in the book you will certainly achieve your goal.