According to the WHO, globally 350 million people of all ages suffer from depression. Depression is a real world problem and is the leading for weight gain in many. A plan for every meal When Ashley Koff tells her clients they get to eat at least 1,400 calories on her plan, they're pleasantly surprised. Bulking For Endomorphs - Gaining Muscle While Limiting Fat Gains. Bulking For Endomorphs. Gaining Muscle While Limiting Fat Gains. Chapter 1 - Introduction. Chapter 2 - What Makes An Endomorph An Endomorph. Chapter 3 - Glucose Uptake, Insulin Sensitivity. Chapter 4 - Insulin & Fat Oxidation. Chapter 5 - Carbohydrate, Calorie, & Insulin Management. Chapter 6 - The Importance Of Year Round Cardiovascular Training. Chapter 7 - Using Dietary Supplements To Fight against Your Genetics. Chapter 8 - Putting Everything Into Action. Chapter 1. Introduction It seems that whenever someone writes an article about bulking (a diet program geared towards gaining muscle mass) it is directed either to ectomorphs or mesomorphs but ignores endomorphs. Because the common strategies for gaining muscle mass written for ectomorphs or mesomorphs are not optimal for endomorphs. This is due to physiological and metabolic differences between these three phenotypes. Endomorphs need to find a dietary balance that allows them to gain strength and lean mass without adding a ton of fat. Some bodybuilders feel that they need to eat everything in sight to gain weight while bulking. I do not agree with that approach. Instead I prefer to call a diet geared towards gaining muscle a . Fat mass includes one's body fat stores (adipose tissue) while lean mass includes skeletal muscle, bone, and other organs. The strategies outlined here will help endomorphs gain lean mass, not fat mass. Chapter 2. Explanation On Phenotypes: What Makes An Endomorph An Endomorph The term phenotype is defined as . Ones body type/structure can be placed in three phenotypes: Ectomorph - Naturally skinny, narrow bone structure, has a hard time gaining weight. Mesomorph - Naturally built, broad shoulders, can gain or lose weight relatively equally. Endomorph - Naturally heavy, wide bone structure, gains weight easily There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes. On the other hand, you may feel like you gain fat just from smelling cake or pizza. Why is your friend able to pig out and not and weight while you gain weight so easily? It all comes down to the biochemical make- up of your body. Examples of such processes in reference to gaining fat include: Lipolysis - The release of fat in the form of fatty acids from adipose tissue (fat cells). Lipogenesis - The storage of fatty acids and accumulation of fat in adipose tissue. De Novo Lipogenesis - The formation of fat from non- fat sources, specifically acetyl Co. A (i. e. These four processes are all involved in regulating fat loss and gaining fat and are controlled by a host of other processes, which all work together to maintain a balance of homeostasis. Chapter 3. Insulin & Glucose Uptake In order for a cell to acquire nutrients to use in energy production the nutrients must be transported across the cell's membrane. The hormone insulin is used to activate the transportation of nutrients into cells and is considered the . When one ingests carbohydrates their blood glucose level, also referred to as their blood sugar level, is elevated, which causes insulin to be secreted. It is insulin's job to return the blood glucose level back to a normal, homeostatic range. It would be counterproductive to breakdown stored glycogen to obtain glucose when glucose has just been ingested and is now in the bloodstream. Therefore when one wants to increase fat oxidation to its fullest, insulin secretion needs to be limited. Individuals have differing insulin sensitivities based mainly on their diet, activity level, and genetic factors. Therefore, an endomorph needs to pay more attention to insulin secretion in order to keep gains lean. Over time, consistently elevated blood glucose levels can lead to cells becoming insensitive to insulin or insulin resistant, meaning more insulin must be secreted to return blood glucose levels to normal and therefore fat oxidation is blunted for longer (which will be discussed in Chapter 4). Muscle Glycogen Levels: Before we continue I want to point out why there is great emphasis placed on muscle glycogen levels. Building new muscle proteins and adding inches to your arms is not a priority to the body. The body will not create new muscle proteins when it senses it is in need of energy. If muscle glycogen levels are depleted, the body must replete glycogen stores in addition to increasing protein synthesis, both of which require energy and nutrients. Now this is an isolated examination of muscle growth because there are many other factors besides glycogen stores that govern whether one gains muscle or not. Let's take a deeper look at the metabolic factors affecting glucose uptake. Metabolic Factors: Insulin promotes glucose uptake through the synthesis and translocation of the GLUT- 4 glucose transporter, found on skeletal and cardiac muscle cells and adipocytes. In the absence of insulin, the GLUT- 4 transporters lay under the cell's surface. When insulin is secreted though, the GLUT- 4 transporter translocate to the cell's surface allowing glucose to enter into the cell. There are other glucose transporters, but the GLUT- 4 transporter is our primary concern. In the case of glucose uptake, there are two we will examine: Hexokinase. Glucokinase. Hexokinase: The enzyme hexokinase is found in skeletal muscle and promotes glucose uptake independently of blood glucose levels. Hexokinase has a high affinity for glucose, which allows muscle to take up glucose from the blood even when blood glucose levels are low. Once the muscle has the glucose, it keeps it for itself; the muscle does not release glucose back into the bloodstream. Insulin secretion further enhances glucose uptake in addition to hexokinase's actions. Glucokinase: The enzyme glucokinase is found in the liver and is activated when blood glucose levels are increased. Contrast to skeletal muscle, the liver is in service to all other cells of the body, so when it senses other cells need glucose it releases glucose and sends it to the other cells. Hexokinase is basically acting all the time to give muscle glucose but glucokinase is only acting in the presence of high blood glucose levels. That you do not need to jack insulin through the roof for your muscles to get glucose, in fact, it gets even better. Exercise: Exercise, especially resistance training, has been shown to increase GLUT- 4 translocation on skeletal muscle in the absence of insulin, meaning after your lift weights you do not need insulin for your muscles to uptake glucose. Therefore, one needs to increase the storage of glucose in skeletal muscle and decrease the storage of glucose in fat cells; this can be done by consuming low glycemic carbohydrates such as oatmeal post- workout instead of high glycemic carbs like dextrose. Skeletal muscle is able to uptake glucose whenever it needs it.
In addition, skeletal muscle is primed to uptake glucose after exercise. By maintaining your insulin levels you can gain lean mass while keeping fat gains to a minimum. Chapter 4. Insulin & Fat Oxidation Insulin not only controls the uptake of glucose into cells but also has an impact on fat oxidation and storage. When blood glucose and insulin levels are low, fat is the main fuel burned for energy. Most of the people these days struggle with weight issues. A big number of people are either obese or overweight. But when blood glucose and insulin levels are high, fat burning is blunted and glucose oxidation is elevated. In order to do this the body must get rid of the glucose, which is accomplished by increasing glucose oxidation and storage. Therefore it is important that blood glucose levels return to normal quickly so the oxidation of fat can once again become the primary source of energy. This can be done by: Controlling your carbohydrate intake. Controlling your insulin secretion. Insulin blocks the formation of cyclic AMP (c. AMP) by activating the enzyme phophodiesterase (PDE), which degrades c. AMP. Therefore, fatty acids cannot be liberated from fat cells and fat oxidation is put on the backburner while glucose oxidation and storage is made a priority. Insulin is termed an anti- lipolytic hormone because it blocks lipolysis - the breakdown of stored triglycerides fat into fatty acids. After you eat a meal, dietary triglycerides (TG) are packaged within lipoproteins (LPs) in the liver. Packing fat allows it to float better through blood. Lipoprotein Lipase (LPL) is an endothelial enzyme that hydrolyses TGs into 3 fatty acids and glycerol, meaning LPL . In the presence of insulin fatty acids are not be oxidized in muscle but rather stored in fat cells. It should be clear that if you want to keep your fat gains down while on a hypercaloric diet insulin levels must be controlled. This is done by calorie and carbohydrate management. Chapter 5. Carbohydrate, Calorie, & Insulin Management The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If you eat more calories than you burn (hypercaloric diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet) you will lose weight. Endomorphs trying to gain muscle need to eat a hypercaloric diet like anyone else who wants to gain weight, but they do not want to eat too many calories above maintenance. For example, a 2. Now this is a very basic way to determine your maintenance caloric intake and should be used as a starting point. This can be done by limiting carbohydrate consumption, especially high glycemic carbohydrates. Managing your insulin levels will allow you to keep your gains leaner. Control Your Caloric Intake & Meal Size With Frequent Small Meals: One way to control your caloric intake is to eat frequent small meals. Going long periods of time with no food causes your body to send signals to the brain telling it the body needs food. If you eat sporadic meals you will most likely overeat on those meals. It is better to eat smaller, more frequent meals to prevent overeating.
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