Nutrition for an Endo-Mesomorph

Training
1

Hello. I was wondering if you could give a litte guidance on this subject. I am training a 148 lbs. female bodybuilder. Her competition isn’t until June of 2010. She is approximately 5’4", 148 lbs., bodyfat is app. 17%. I classified her as an endo-mesomorph because she can bulk up like a traditional mesomorph, but according to her husband she can equally put on unwanted body fat just as easily. Currently she is on a very low CHO diet that is app. 1,800 kcal. I think her husband said her CHO percentage is app. 20%. As far as her nutritional plan, here are my suggestions:

  1. For the months of December’09 until January '10 - 2,500 kcal (increase muscle tissue)
  2. For the months of February '10 until April '10 - 2,000 kcal (induce fat loss)
  3. For the months of may '10 until contest in June '10 - 1,700 kcal (cutting pahse)

The macronutrient profile I am thinking about using is 45% CHO, 30% Protein, and 25% Fat. I would keep this profile and only change calorie imput and calorie output.

Her supplement recommendations I suggested are as follows:

  1. Whey protein isolates powder (during and after workout)
  2. Veggie Plus supplement powder (twice a day with protein powder)
  3. Spike (pre-workout)
  4. Omega-3’s
  5. CLA
  6. 1,000 mg Vitamin C (antioxidant)
  7. 500 mg Vitamin E (anitoxidant)
  8. 5 mg Creatine Monohydrate (once a day preferably during-workout shake)
  9. 80 oz. of purified water each day
  10. Multivitamin with iron (use only on heavy menstral days)

This is only the only second bodybuilder I have ever worked with from beginning to end and I am blessed, excited, but at the same time nervous because I do not want to screw this up. I have a whole lot of time to do things the right way, so any help you can prived will be greatly appreciated. Thank you.

2

[quote]Truet wrote:
Hello. I was wondering if you could give a litte guidance on this subject. I am training a 148 lbs. female bodybuilder. Her competition isn’t until June of 2010. She is approximately 5’4", 148 lbs., bodyfat is app. 17%. I classified her as an endo-mesomorph because she can bulk up like a traditional mesomorph, but according to her husband she can equally put on unwanted body fat just as easily.

Currently she is on a very low CHO diet that is app. 1,800 kcal. I think her husband said her CHO percentage is app. 20%. As far as her nutritional plan, here are my suggestions:

  1. For the months of December’09 until January '10 - 2,500 kcal (increase muscle tissue)
  2. For the months of February '10 until April '10 - 2,000 kcal (induce fat loss)
  3. For the months of may '10 until contest in June '10 - 1,700 kcal (cutting pahse)

The macronutrient profile I am thinking about using is 45% CHO, 30% Protein, and 25% Fat. I would keep this profile and only change calorie imput and calorie output.

Her supplement recommendations I suggested are as follows:

  1. Whey protein isolates powder (during and after workout)
  2. Veggie Plus supplement powder (twice a day with protein powder)
  3. Spike (pre-workout)
  4. Omega-3’s
  5. CLA
  6. 1,000 mg Vitamin C (antioxidant)
  7. 500 mg Vitamin E (anitoxidant)
  8. 5 mg Creatine Monohydrate (once a day preferably during-workout shake)
  9. 80 oz. of purified water each day
  10. Multivitamin with iron (use only on heavy menstral days)

This is only the only second bodybuilder I have ever worked with from beginning to end and I am blessed, excited, but at the same time nervous because I do not want to screw this up. I have a whole lot of time to do things the right way, so any help you can prived will be greatly appreciated. Thank you.
[/quote]

Your suggestions are good in terms of the caloric outline leading up to the competition. My only feedback/suggestions for the macronutrient profile would be as follows:

  1. For the months of December’09 until January '10 - 2,500 kcal (increase muscle tissue):

10-15% Fat, 40-45% Carb, 30-35% Protein

  1. For the months of February '10 until April '10 - 2,000 kcal (induce fat loss):

10% Fat, 25-35% Carb, 45-50% Protein

  1. For the months of may '10 until contest in June '10 - 1,700 kcal (cutting pahse):

10-15% Fat, 5-10% Carbs, 60-75% Protein

Just make sure she’s primarily eating lots of green leafy vegetables (non-starchy) for her carbs during phase (1.) and (2.). For that first phase or two, you might want to keep it to brown rice and sweet potatoes for starchy carbs (but obviously less during phase two). For that last phase, I would highly suggest investing in some MAG-10 from Biotest for protein energy.

Hope that helps,

Eric

3

If she has been on a low-carbs diet for a while she kinda shot herself in the foot, twice. First, she will not be able to lose enough fat to be contest ready without dropping size since she is used to a low-carbs diet already… WHICH IS WHY … you do need to increase her carbs (which you want to do, and is the good move) BUT this might very well lead to fat gain over the short term.

From experience, the bodybuilders who get in the best condition are those whose off-season diet is the highest in carbs WITHOUT ADDING A LOT OF FAT. They then have a lot of stuff to take off from the diet while still being able to keep calories high enough to prevent muscle loss.

If she has been on a low-carbs diet for a while, gradually build them up… adding carbs pre-workout only, until she reaches a point where her body fat starts to increase. Then drop down the carbs slightly and stay there until the pre-contest diet starts.

4

Thank you Eric and Christian. I will monitor and have her keep a food journal so I can see what she is doing week to week. Again, thanks T-Nation family for your help and support.

5

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